Skimble
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适度锻炼

Physio-Workout

中度   20 分钟

目标区域: Full Body

器械: Exercise Mat, Dumbbells

Vi Ta
 		    添加人 Vi Ta
Physio-Workout
标签
家庭健身房锻炼 全身锻炼 哑铃锻炼

Exercises

设置 1 : 2 个回合
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 分钟
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 秒
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
1 分钟
Rest
Rest
10 秒

设置 2 : 3 个回合
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 分钟
Rest
Rest
10 秒

设置 3 : 3 个回合
Balancing Stick
Balancing Stick
1 分钟
Rest
Rest
10 秒
Dumbbell Deadlifts
Dumbbell Deadlifts
30 秒
Rest
Rest
10 秒

设置 4 : 3 个回合
Swimming
Swimming
30 秒
Contralateral Limb Raises
Contralateral Limb Raises
30 秒
Rest
Rest
5 秒
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 秒

设置 5 : 1 个回合
Firm your shoulder blades against your back for maximum effect.
Cobra
20 秒
Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine.
Child's Pose
20 秒

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A
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Quickdraw Adjustable Dumbbells
本次锻炼的首选

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.

Buy Now

使用相同器材的锻炼

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Walking Cardio & Strength Workout // Low Impact & to the Beat!
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在 Workout Trainer 进行这项锻炼
✓ 跟随移动多媒体锻炼
✓ 集成智能手表和心率监测器体验
✓ 赚取积分，在排行榜上竞争，保持动力！
✓ 适合您忙碌生活方式的日程安排
在 App Store 中下载   从 Google Play 下载 Workout Trainer。
记录锻炼
推荐装备

在家做这个锻炼，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

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锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由