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Entraînement modéré

Mobility 3/11/24

Modéré   45 minutes

Zones ciblées: Legs, Back

Équipement: Exercise Mat, Chair, Home Gym - Other, Bodyweight - Other

Ömer Köseoğlu
 		    Ajouté par Entraîneur Personnel Ömer Köseoğlu
Mobility 3/11/24
Mots clés
Entraînements à domicile Séances d'entraînement Jambes Entraînements sur chaise Autres entraînements d'équipement de gymnastique à domicile Autres entraînements d'équipement de poids corporel

Exercises

Série 1 1 ronde
Lateral Neck Stretches
Lateral Neck Stretches
20 secondes
Neck Side Rotations
Neck Side Rotations
20 secondes
Chin to Chest Stretch
Chin to Chest Stretch
20 secondes
Upward Salute
Upward Salute
35 secondes
Right Side Stretch
Right Side Stretch
18 secondes
Left Side Stretch
Left Side Stretch
18 secondes
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 secondes
High Knee Pulls
High Knee Pulls
30 secondes
Right Quad Stretch
Right Quad Stretch
30 secondes
Right Warrior 1
Right Warrior 1
25 secondes
Right Warrior 2
Right Warrior 2
40 secondes
Right Warrior 3
Right Warrior 3
40 secondes
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
40 secondes
Right Peaceful Warrior
Right Peaceful Warrior
25 secondes
Left Quad Stretch
Left Quad Stretch
30 secondes
Left Warrior 1
Left Warrior 1
25 secondes
Left Warrior 2
Left Warrior 2
40 secondes
Left Warrior 3
Left Warrior 3
40 secondes
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
40 secondes
Left Peaceful Warrior
Left Peaceful Warrior
25 secondes
Right Toppling Tree
Right Toppling Tree
35 secondes
Left Toppling Tree
Left Toppling Tree
35 secondes
Hamstring Stretches
Hamstring Stretches
40 secondes

Série 2 1 ronde
Balancing Stick
Balancing Stick
1 minute

Série 3 1 ronde
Elbow To Knee Twists
Elbow To Knee Twists
30 secondes
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
30 secondes
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute

Série 4 1 ronde
Get a chair
Get a chair
25 secondes
Stretch 1M (R)
Stretch 1M (R)
35 secondes
Stretch 1M (L)
Stretch 1M (L)
35 secondes
Unassisted Hip Flexor Stretch 2 (R)
Unassisted Hip Flexor Stretch 2 (R)
35 secondes
Unassisted Hip Flexor Stretch 2 (L)
Unassisted Hip Flexor Stretch 2 (L)
35 secondes
Transition
Transition
10 secondes
Overhead Stretches
Overhead Stretches
30 secondes
Curved Spine Stretch
Curved Spine Stretch
20 secondes
Seated Alternating Side Reaches
Seated Alternating Side Reaches
40 secondes
Seated Torso Twists
Seated Torso Twists
40 secondes
Seated Hip Flexor Stretch 1 (R)
Seated Hip Flexor Stretch 1 (R)
15 secondes
Seated Hip Flexor and Back Stretch (R)
Seated Hip Flexor and Back Stretch (R)
30 secondes
Seated Twist (R)
Seated Twist (R)
35 secondes
Seated Hip Flexor Stretch 1 (L)
Seated Hip Flexor Stretch 1 (L)
15 secondes
Seated Hip Flexor and Back Stretch (L)
Seated Hip Flexor and Back Stretch (L)
30 secondes
Seated Twist (L)
Seated Twist (L)
35 secondes
Chair Hamstring Stretch
Chair Hamstring Stretch
35 secondes
Transition to mat
Transition to mat
1 rép
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minute
Transition
Transition
20 secondes

Série 5 1 ronde
CAUTION
CAUTION
1 rép
Spinal Flex
Spinal Flex
25 secondes
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
50 secondes
Simple Seated Twist
Simple Seated Twist
40 secondes
Seated Spiral Stretches
Seated Spiral Stretches
1 minute
Transition
Transition
35 secondes

Série 6 1 ronde
Sky Reach To Arm Thread Stretch (R)
Sky Reach To Arm Thread Stretch (R)
50 secondes
Sky Reach To Arm Thread Stretch (L)
Sky Reach To Arm Thread Stretch (L)
50 secondes
Transition
Transition
20 secondes
Pec Opener
Pec Opener
1 min 10 secondes
Rhomboid Opener
Rhomboid Opener
1 min 10 secondes
Half Cobra Pose
Half Cobra Pose
30 secondes
Superman T-Raises
Superman T-Raises
30 secondes
Fold over.
Child's Pose
35 secondes
Transition
Transition
20 secondes
Side Lying Quad Stretch (R)
Side Lying Quad Stretch (R)
30 secondes
Transition
Transition
20 secondes
Side Lying Quad Stretch (L)
Side Lying Quad Stretch (L)
30 secondes
Transition
Transition
20 secondes
Angel Arms
Angel Arms
50 secondes
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
35 secondes
Lying Torso Twists
Lying Torso Twists
50 secondes
Leg Crossover Stretches
Leg Crossover Stretches
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
50 secondes
Transition for stretching
Transition for stretching
50 secondes
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
50 secondes
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
50 secondes
Supine I Y T W
Supine I Y T W
50 secondes
Stretch 12
Stretch 12
40 secondes

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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.

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Catégories d'entraînement

En vedette

En vedette

weight loss

Perte de poids

abs & core

Abdominaux

bodyweight

Poids corporel

youtube

Youtube

community created

Communauté créée

weightlifting

Musculation

interval timers

HIIT

cardio

Cardio

toning

Se tonifier

full body

Tout le corps

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