初学者锻炼

Middle Split Practice

适度 Duration 15 分钟

目标区域: Glutes, Legs

器械: Exercise Mat, Dumbbells, Kettlebells, Box / Step

添加人 Nezih Savi

标签

家庭健身房锻炼臀部锻炼哑铃锻炼壶铃锻炼箱式或阶梯锻炼

描述

Practice this no more than twice a week. Rest for two days, then repeat.

Exercises

设置 1 : 1 个回合

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 次数

Just to warm up a little.

30 秒

10 秒

1 分钟

10 秒

1 分钟

重复直到失败

10 次数

Butterfly Stretch

Butterfly Stretch

3 次数

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 分钟

Butterfly Stretch

Butterfly Stretch

3 次数

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 分钟

Middle Split Slide & Kick

Middle Split Slide & Kick

8 次数

10 second hold at the end

1 分钟

Middle Split Slide & Kick

Middle Split Slide & Kick

8 次数

10 second hold at the end

1 分钟

Middle Split Slide & Kick

Middle Split Slide & Kick

8 次数

10 second hold at the end

1 分钟

Elevated Pancake

Elevated Pancake

重复直到失败

Rotate the hips. Then, left right, forward, backwards... etc.

1 分钟 15 秒

left side

10 秒

1 分钟 15 秒

right side

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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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