初学者锻炼

P

适度 Duration 14 分钟

目标区域: Superior do Corpo

器械: Esteira de Exercício

添加人 Fernanda Santiago De Sousa

标签

自重锻炼上半身锻炼

描述

P

Exercises

设置 1 : 10 个回合

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.

Abdominais de Bicicleta

5 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.

5 秒

设置 2 : 30 个回合

If possible, press your heels toward the floor. Keep your shoulders down and back.

Cachorro Olhando para Baixo

5 秒

设置 3 : 28 个回合

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.

5 秒

5 秒

Jump your feet forward to a squat.

5 秒

Stretch your arms overhead with palms on the ground.

Postura da Criança

5 秒

设置 4 : 10 个回合

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.

5 秒

相关锻炼

5 分钟, 适度

5 分钟 40 秒, 适度

4 分钟 54 秒, 中度

10 分钟 40 秒, 激烈

14 分钟 30 秒, 中度

25 分钟, 激烈

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✓ 适合您忙碌生活方式的日程安排

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。

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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