Entraînement modéré

Plank It

Modéré Duration 22 minutes

Zones ciblées: Core

Équipement: Exercise Mat

Ajouté par James Cummings

Mots clés

Entraînements de poids corporel Entraînements abdominaux et de base

Exercises

Série 1 1 ronde

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

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 secondes

Plank with Toe Taps

Plank with Toe Taps

30 secondes

Plank with Shoulder Taps

Plank with Shoulder Taps

30 secondes

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

30 secondes

Série 2 1 ronde

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.

45 secondes

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 secondes

Plank with Toe Taps

Plank with Toe Taps

45 secondes

Plank with Shoulder Taps

Plank with Shoulder Taps

45 secondes

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

45 secondes

Série 3 1 ronde

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.

1 minute

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

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

1 minute

Série 4 1 ronde

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

45 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondes

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 secondes

Série 5 1 ronde

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

45 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondes

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 secondes

Série 6 1 ronde

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

45 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondes

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 secondes

Série 7 1 ronde

30 secondes

Lying Knee Folds

Lying Knee Folds

1 minute

Lying Torso Twists

Lying Torso Twists

1 minute

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