Entraînement pour débutant

My Plan

Débutant Duration 16 minutes

Zones ciblées: Core

Équipement: Exercise Mat

Ajouté par Anunandhini Ranganathan

Mots clés

Entraînements de poids corporel Entraînements abdominaux et de base

Exercises

Série 1 1 ronde

Inward Wrist Circles

Inward Wrist Circles

20 secondes

Firm your shoulder blades against your back for maximum effect.

20 secondes

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

20 secondes

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

20 secondes

Then, return to the center.

Alternating Side Reaches

30 secondes

30 secondes

Série 2 1 ronde

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondes

5 secondes

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 secondes

5 secondes

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondes

5 secondes

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

30 secondes

5 secondes

Twist your torso to the left and try to touch your hands to the ground.

30 secondes

5 secondes

Vertical Leg Crunches

Vertical Leg Crunches

30 secondes

30 secondes

Série 3 1 ronde

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondes

5 secondes

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 secondes

5 secondes

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondes

5 secondes

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

30 secondes

5 secondes

Twist your torso to the left and try to touch your hands to the ground.

30 secondes

5 secondes

Vertical Leg Crunches

Vertical Leg Crunches

30 secondes

30 secondes

Série 4 1 ronde

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondes

5 secondes

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 secondes

5 secondes

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondes

5 secondes

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

30 secondes

5 secondes

Twist your torso to the left and try to touch your hands to the ground.

30 secondes

5 secondes

Vertical Leg Crunches

Vertical Leg Crunches

30 secondes

30 secondes

Série 5 1 ronde

30 secondes

Stretch your arms overhead with palms on the ground.

30 secondes

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minute

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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