Skimble
在 App Store 中下载
适度锻炼

Hamstring March

中度   32 分钟

目标区域: Legs, Glutes

器械: Wall, Exercise Mat

Soumen Guchhait
 		    添加人 Soumen Guchhait
Hamstring March
标签
自重锻炼 腿部锻炼 墙壁锻炼

Exercises

设置 1 : 2 个回合
Wall Sit
Wall Sit
1 分钟
Rest
Rest
15 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.
❤️ 适中（第2区）
Push-Ups
30 秒
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.
Plank
45 秒
Rest
Rest
20 秒
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 次数
Rest
Rest
20 秒
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 次数
Rest
Rest
15 秒
Lunges
Lunges
24 次数
Rest
Rest
15 秒
Leg Lifts
Leg Lifts
12 次数
Rest
Rest
15 秒
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.
Jumping Jacks
40 次数
Rest
Rest
10 秒

设置 2 : 1 个回合
Wall Sit
Wall Sit
1 分钟
Rest
Rest
15 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.
❤️ 适中（第2区）
Push-Ups
30 秒
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.
Plank
45 秒
Rest
Rest
20 秒
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 次数
Rest
Rest
20 秒
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
40 次数
Rest
Rest
15 秒
Lunges
Lunges
30 次数
Rest
Rest
15 秒
Leg Lifts
Leg Lifts
16 次数
Rest
Rest
15 秒
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.
Jumping Jacks
50 次数

相关锻炼

Home Workout 10/25/23
Home Workout 10/25/23
31 分钟 55 秒, 中度
Mixed Workout #1
Mixed Workout #1
37 分钟, 中度
Legs
Legs
2 小时 5 分钟, 适度
Legs
Legs
6 分钟 55 秒, 中度
My Workouts
My Workouts
6 分钟 25 秒,
Monday
Monday
16 分钟 54 秒, 激烈

使用相同器材的锻炼

Restoration Masterclass (Woman)
Restoration Masterclass (Woman)
1 小时 28 分钟 45 秒, 中度
Absolute Restoration (The Woman)
Absolute Restoration (The Woman)
1 小时 5 分钟 30 秒, 中度
Total Body Workout With Wall Exercises
Total Body Workout With Wall Exercises
5 分钟 21 秒, 中度
💪 Fusion Strength
💪 Fusion Strength
28 分钟 35 秒, 适度
☯️ The Internal Pillar
☯️ The Internal Pillar
29 分钟 45 秒, 适度
🌙 Evening Unwind
🌙 Evening Unwind
12 分钟 15 秒, 适度
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。

显示更多

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