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初学者锻炼

Beginner Workout

适度   15 分钟

目标区域: Lower Body

器械: Exercise Mat

Destini Biccum
 		    添加人 Destini Biccum
Beginner Workout
标签
自重锻炼 下半身锻炼
描述

Workout that is light to keep up motivation.

Exercises

设置 1 : 1 个回合
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
30 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
Keep your navel drawn in and your shoulders away from your ears.
❤️ 适中（第2区）
Mountain Climbers
45 秒
Rest
Rest
25 秒

设置 2 : 1 个回合
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
45 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.
❤️ 适中（第2区）
Jumping Jacks
45 秒
Repeat on the left side and continue alternating sides.
❤️ 适中（第2区）
Side Lunges
45 秒
Rest
Rest
25 秒

设置 3 : 2 个回合
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
45 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
45 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 秒
Rest
Rest
25 秒

设置 4 : 1 个回合
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
❤️ 适中（第2区）
Crunches
40 秒
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
40 秒
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
30 秒
Rest
Rest
25 秒

设置 5 : 1 个回合
Stretch your arms overhead with palms on the ground.
Child's Pose
40 秒
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
40 秒
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
40 秒
This is a good mobility movement for loosening up your shoulder joints.
❤️ 适中（第2区）
Big Forward Arm Circles
40 秒

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在 Workout Trainer 进行这项锻炼
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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