Mobility

中度 Duration 32 分钟

器械: Wall, Chair, Exercise Mat, Dumbbells, Kettlebells

添加人 Bruno De Andrade

标签

家庭健身房锻炼墙壁锻炼椅子锻炼哑铃锻炼壶铃锻炼

Exercises

设置 1 : 1 个回合

20 次数

circles, yes, no, maybe

20 次数

forward and backward

Alternating Arm Swings

Alternating Arm Swings

20 次数

15 次数

each side

15 次数

each side

20 次数

设置 2 : 1 个回合

1 分钟

Two Handed Finger Stretch

Two Handed Finger Stretch

1 分钟

Straight Leg March

Straight Leg March

15 次数

each side

Side To Side Swings

❤️ 剧烈（第3区）

Side To Side Swings

15 次数

each side. high reaching across body

30 秒

30 秒

1 分钟

Lateral Side Stretch

Lateral Side Stretch

30 秒

Lateral Side Stretch

Lateral Side Stretch

30 秒

Chair Tricep Dips

Chair Tricep Dips

30 秒

hold stretch

Standing Biceps Stretches

Standing Biceps Stretches

30 秒

30 次数

10 次数

1 分钟

hold for a few seconds, reset and repeat

15 次数

1 分钟

Crossed Feet Forward Bend

30 秒

Crossed Feet Forward Bend

30 秒

15 次数

ATG Split Squats

10 次数

each side

40 秒

40 秒

Runner's Lunges

Runner's Lunges

30 秒

Runner's Lunges

Runner's Lunges

30 秒

30 秒

30 秒

Firm your shoulder blades against your back for maximum effect.

1 分钟

30 秒

30 秒

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 秒

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 秒

Seated Hamstring

Seated Hamstring

10 次数

Seated Hamstring

Seated Hamstring

30 秒

1 分钟 30 秒

start standing and go down. finish seated

30 秒

Lying Hamstring Extended Leg Stretch

Lying Hamstring Extended Leg Stretch

15 次数

hold leg above knee and stretch it as much as possibl. repeat

30 秒

30 秒

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 秒

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 秒

1 分钟

相关锻炼

48 分钟 20 秒, 适度

21 分钟 15 秒, 适度

Mobility 3/5/26

Mobility 3/5/26

44 分钟 55 秒, 中度

59 分钟, 适度

Mobility 9/3/25

Mobility 9/3/25

43 分钟 15 秒, 中度

Stretching time

Stretching time

12 分钟 40 秒, 适度

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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