Entraînement pour débutant

Super Stretchy

Débutant Duration 41 minutes

Zones ciblées: Yoga, Full Body

Équipement: Wall, Exercise Mat, Chair

Ajouté par Kory Obenshain

Mots clés

Entraînements de poids corporel Entraînements de yoga Entraînements muraux Entraînements sur chaise

Exercises

Série 1 1 ronde

Repeat and flow through the movement.

Big Forward Arm Circles

20 secondes

Shoulder Stretches

Shoulder Stretches

1 minute

1 minute

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 secondes

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

20 secondes

1 min 30 secondes

Standing Forward Bend

Standing Forward Bend

45 secondes

30 secondes

Left Tricep Stretch

Left Tricep Stretch

30 secondes

Right Tricep Stretch

Right Tricep Stretch

30 secondes

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

1 minute

1 minute

Clockwise Neck Rolls

Clockwise Neck Rolls

1 minute

Downward Facing Dog with Calf Stretch

❤️ Léger (Zone 1)

Downward Facing Dog with Calf Stretch

1 minute

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondes

Série 2 1 ronde

Then drop your head, round your spine and arch your back. Repeat.

45 secondes

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

1 minute

Bicep Stretches

Bicep Stretches

30 secondes

Rhomboid Opener

Rhomboid Opener

1 minute

Pretzel Stretches

Pretzel Stretches

1 minute

30 secondes

Lying Spinal Twist

Lying Spinal Twist

1 minute

Seated Forward Bend

Seated Forward Bend

45 secondes

Wide Leg Stretches

Wide Leg Stretches

1 minute

45 secondes

Right Half Pigeon

Right Half Pigeon

45 secondes

Left Half Pigeon

Left Half Pigeon

45 secondes

1 min 30 secondes

Supine Butterfly

Supine Butterfly

1 minute

1 minute

Rolling Back Stretch

Rolling Back Stretch

30 secondes

1 minute

Simple Seated Twist

Simple Seated Twist

45 secondes

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondes

Série 3 1 ronde

1 minute

1 minute

1 minute

1 minute

Left Peaceful Warrior

Left Peaceful Warrior

1 minute

Right Warrior 2

Right Warrior 2

1 minute

Right Peaceful Warrior

Right Peaceful Warrior

1 minute

Crescent to Left Low Lunge

Crescent to Left Low Lunge

1 minute

Left Half Split

Left Half Split

1 minute

Right Crescent to Low Lunge

Right Crescent to Low Lunge

1 minute

Right Half Split

Right Half Split

1 minute

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondes

1 minute

Half Cobra Pose

Half Cobra Pose

30 secondes

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 minute

Entraînements associé

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Allllll Stretchys

30 minutes 15 secondes, Débutant

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11 minutes 15 secondes, Modéré

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Entraînements avec le même équipement

Xtra - Tightrope (balance focus)

Xtra - Tightrope (balance focus)

20 minutes 45 secondes, Intense

Xtra - Burner (Cardio Focus )

Xtra - Burner (Cardio Focus )

19 minutes, Intense

Low energy Total Body Workout

Low energy Total Body Workout

13 minutes, Débutant

Lower Limb Rehab: Balance, Proprioception & Glute Activation

Lower Limb Rehab: Balance, Proprioception & Glute Activation

4 minutes 14 secondes, Débutant

full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included

full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included

1 heure 24 minutes 28 secondes, Modéré

Casual Shoulders & Arms

Casual Shoulders & Arms

5 minutes, Débutant

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Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Catégories d'entraînement

En vedette

Perte de poids

Abdominaux

Poids corporel

Youtube

Communauté créée

Musculation

HIIT

Cardio

Se tonifier

Tout le corps