Core Builder 2

中度 Duration 23 分钟

目标区域: Full Body

器械: Foam Roller, Wall, Exercise Mat, Dumbbells

由私人教练添加 Tomas Perucca

标签

家庭健身房锻炼全身锻炼泡沫轴锻炼墙壁锻炼哑铃锻炼

描述

A basic routine

Exercises

设置 1 : 2 个回合

1 分钟

5 秒

30 秒

5 秒

Advanced Right Glute Rolls

Advanced Right Glute Rolls

30 秒

5 秒

Advanced Left Glute Rolls

Advanced Left Glute Rolls

30 秒

5 秒

20 秒

Deep breathing. Straight legs to work on hams stretching too

5 秒

20 秒

Deep breathing. Straight legs to work on hams stretching too

5 秒

Right Hip Flexor Stretch

Right Hip Flexor Stretch

20 秒

5 秒

Left Hip Flexor Stretch

Left Hip Flexor Stretch

20 秒

5 秒

Then drop your head, round your spine and arch your back. Repeat.

30 秒

5 秒

设置 2 : 3 个回合

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

16 次数

10 秒

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

16 次数

Slow execution, feeling the back/leg muscles engaging one by one.

10 秒

10 次数

Different to the description, keep your forehead on the mat and focus on the upper back muscles.

10 秒

15 次数

10 秒

Dumbbell Wrist Curls

重量: 轻
❤️ 轻松（第1区）

Dumbbell Wrist Curls

20 次数

Very light weight, even if you feel like you're doing nothing. 1-2kg dumbbells/plate should be enough.

10 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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