Basic 10 Min

中度 Duration 11 分钟

目标区域: Core

器械: Dumbbells, Exercise Mat

添加人 Manisha V

标签

家庭健身房锻炼腹肌和核心锻炼哑铃锻炼

Exercises

设置 1 : 1 个回合

Clockwise Neck Rolls

Clockwise Neck Rolls

10 秒

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

10 秒

Forward Shoulder Rolls

Forward Shoulder Rolls

10 秒

Backward Shoulder Rolls

Backward Shoulder Rolls

10 秒

Repeat and flow through the movement.

Big Forward Arm Circles

10 秒

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

10 秒

Small Forward Arm Circles

Small Forward Arm Circles

10 秒

Small Reverse Arm Circles

Small Reverse Arm Circles

10 秒

Cross Knees to Elbows

Cross Knees to Elbows

30 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.

40 秒

10 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.

1 分钟

10 秒

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

40 秒

10 秒

30 秒

10 秒

Tricep Extensions

Tricep Extensions

30 秒

10 秒

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

1 分钟

Right Side Plank

Right Side Plank

40 秒

Left Side Plank

Left Side Plank

40 秒

10 秒

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 秒

Firm your shoulder blades against your back for maximum effect.

30 秒

Crunches with Knee Hugs

Crunches with Knee Hugs

30 秒

Left Reverse Crescent

Left Reverse Crescent

30 秒

Right Reverse Crescent

Right Reverse Crescent

30 秒

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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.

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