Entraînement modéré

Improvement

Modéré Duration 45 minutes

Zones ciblées: Shoulders, Back

Équipement: Barbell, Exercise Mat, Dumbbells, Kettlebells, Bench, Wall, Pull Up Bar

Ajouté par Laura Anastasio

Mots clés

Entraînements à gymnase Séances d'entraînement Épaules Entraînements d'haltères Entraînements avec haltères Entraînements avec Kettlebell Banc d'entraînement Entraînements muraux Entraînements à la barre de traction

Exercises

Série 1 1 ronde

Wrist Circles

20 secondes

Outward Wrist Circles

Outward Wrist Circles

10 secondes

Inward Wrist Circles

Inward Wrist Circles

10 secondes

Wrist Extensor Stretches

Wrist Extensor Stretches

20 secondes

Wrist Flexor Stretches

Wrist Flexor Stretches

20 secondes

Body Hugs

20 secondes

Backward Shoulder Rolls

Backward Shoulder Rolls

10 secondes

Série 2 3 rondes

Barbell Reverse Curl to Press

Barbell Reverse Curl to Press

30 secondes

Barbell Reverse Grip Row

20 secondes

Rest

20 secondes

Série 3 3 rondes

Push-Ups

25 secondes

Reverse Elbow Plank

Reverse Elbow Plank

20 secondes

Child's Pose

20 secondes

Dumbell Back Row

Dumbell Back Row

30 secondes

Overhead Press

20 secondes

Plank with Shoulder Taps

Plank with Shoulder Taps

20 secondes

Rest

30 secondes

Série 4 3 rondes

Diamond Push Ups

Diamond Push Ups

25 secondes

Upward Plank

20 secondes

Child's Pose

20 secondes

Right Lawnmower with Kettlebell

Right Lawnmower with Kettlebell

20 secondes

Left Lawnmower with Kettlebell

Left Lawnmower with Kettlebell

20 secondes

Dumbbell Upright Rows

Dumbbell Upright Rows

20 secondes

Rest

30 secondes

Série 5 3 rondes

Push-Up Bird Dog

Push-Up Bird Dog

25 secondes

Reverse Table Top

Reverse Table Top

20 secondes

Child's Pose

20 secondes

Dumbbell Fly

20 secondes

Dumbbell Side Bends

Dumbbell Side Bends

40 secondes

Rest

30 secondes

Série 6 2 rondes

Spiderman Push-Ups

Spiderman Push-Ups

20 secondes

Child's Pose

20 secondes

Star Push-ups

20 secondes

Child's Pose

20 secondes

Plank

1 minute

Straight Back Rowing with Curl

Straight Back Rowing with Curl

30 secondes

Side Bends

20 secondes

Left Lunge Easy Twist

Left Lunge Easy Twist

20 secondes

Right Twisting Down Dog

Right Twisting Down Dog

10 secondes

Right Lunge Easy Twist

Right Lunge Easy Twist

20 secondes

Left Twisting Down Dog

Left Twisting Down Dog

10 secondes

Feet on Wall Push-Ups

Feet on Wall Push-Ups

20 secondes

Wall Plank

30 secondes

Child's Pose

20 secondes

Handstand

30 secondes

Hip Flexor Stretch Right

Hip Flexor Stretch Right

10 secondes

Hip Flexor Stretch Left

Hip Flexor Stretch Left

10 secondes

Pull-ups

20 secondes

90 Lat Stretch

30 secondes

Chin Ups

20 secondes

Hang

10 secondes

Extended Child's Pose

Extended Child's Pose

10 secondes

Child's Pose with Side Reaches

Child's Pose with Side Reaches

20 secondes

Child's Pose with Reverse Prayer

Child's Pose with Reverse Prayer

10 secondes

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Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.