Skimble
在 App Store 中下载
适度锻炼

Mobility 7/12/25

中度   44 分钟

目标区域: Legs, Back

器械: Exercise Mat, Chair, Home Gym - Other, Bodyweight - Other

Ömer Köseoğlu
 		    由私人教练添加 Ömer Köseoğlu
Mobility 7/12/25
标签
家庭健身房锻炼 腿部锻炼 椅子锻炼 其他家庭健身器材锻炼 其他自重设备锻炼

Exercises

设置 1 : 1 个回合
Lateral Neck Stretches
Lateral Neck Stretches
20 秒
Neck Side Rotations
Neck Side Rotations
20 秒
Chin to Chest Stretch
Chin to Chest Stretch
20 秒
Upward Salute
Upward Salute
35 秒
Right Side Stretch
Right Side Stretch
18 秒
Left Side Stretch
Left Side Stretch
18 秒
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 秒
High Knee Pulls
High Knee Pulls
30 秒
Right Quad Stretch
Right Quad Stretch
30 秒
Right Warrior 1
Right Warrior 1
25 秒
Right Warrior 2
Right Warrior 2
40 秒
Right Warrior 3
Right Warrior 3
40 秒
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
40 秒
Right Peaceful Warrior
Right Peaceful Warrior
25 秒
Left Quad Stretch
Left Quad Stretch
30 秒
Left Warrior 1
Left Warrior 1
25 秒
Left Warrior 2
Left Warrior 2
40 秒
Left Warrior 3
Left Warrior 3
40 秒
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
40 秒
Left Peaceful Warrior
Left Peaceful Warrior
25 秒
Right Toppling Tree
Right Toppling Tree
35 秒
Left Toppling Tree
Left Toppling Tree
35 秒
Hamstring Stretches
Hamstring Stretches
40 秒

设置 2 : 1 个回合
Balancing Stick
Balancing Stick
1 分钟

设置 3 : 1 个回合
Elbow To Knee Twists
Elbow To Knee Twists
30 秒
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 分钟
Cross Knees to Elbows
Cross Knees to Elbows
30 秒
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 分钟

设置 4 : 1 个回合
Get a chair
Get a chair
25 秒
Chair Hip Flexor Stretch (R)
Chair Hip Flexor Stretch (R)
45 秒
Chair Hip Flexor Stretch (L)
Chair Hip Flexor Stretch (L)
45 秒
Chair Rolldown
Chair Rolldown
45 秒
Transition
Transition
10 秒
Overhead Stretches
Overhead Stretches
30 秒
Curved Spine Stretch
Curved Spine Stretch
20 秒
Seated Alternating Side Reaches
Seated Alternating Side Reaches
40 秒
Seated Torso Twists
Seated Torso Twists
40 秒
Seated Hip Flexor Stretch 1 (R)
Seated Hip Flexor Stretch 1 (R)
15 秒
Seated Hip Flexor and Back Stretch (R)
Seated Hip Flexor and Back Stretch (R)
30 秒
Seated Twist (R)
Seated Twist (R)
35 秒
Seated Hip Flexor Stretch 1 (L)
Seated Hip Flexor Stretch 1 (L)
15 秒
Seated Hip Flexor and Back Stretch (L)
Seated Hip Flexor and Back Stretch (L)
30 秒
Seated Twist (L)
Seated Twist (L)
35 秒
Chair Hamstring Stretch
Chair Hamstring Stretch
35 秒
Transition to mat
Transition to mat
1 次

设置 5 : 1 个回合
CAUTION
CAUTION
1 次
Spinal Flex
Spinal Flex
25 秒
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
50 秒
Simple Seated Twist
Simple Seated Twist
40 秒
Seated Spiral Stretches
Seated Spiral Stretches
1 分钟
Transition
Transition
35 秒

设置 6 : 1 个回合
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 分钟
Sky Reach To Arm Thread Stretch (R)
Sky Reach To Arm Thread Stretch (R)
50 秒
Sky Reach To Arm Thread Stretch (L)
Sky Reach To Arm Thread Stretch (L)
50 秒
Transition
Transition
20 秒
Pec Opener
Pec Opener
1 分钟 10 秒
Rhomboid Opener
Rhomboid Opener
1 分钟 10 秒
Half Cobra Pose
Half Cobra Pose
30 秒
Superman T-Raises
Superman T-Raises
30 秒
Fold over.
Child's Pose
35 秒
Transition
Transition
20 秒
Side Lying Quad Stretch (R)
Side Lying Quad Stretch (R)
30 秒
Transition
Transition
20 秒
Side Lying Quad Stretch (L)
Side Lying Quad Stretch (L)
30 秒
Transition
Transition
20 秒
Angel Arms
Angel Arms
50 秒
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
35 秒
Lying Torso Twists
Lying Torso Twists
50 秒
Leg Crossover Stretches
Leg Crossover Stretches
1 分钟
Lying Hamstring Stretches
Lying Hamstring Stretches
50 秒
Transition for stretching
Transition for stretching
50 秒
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
50 秒
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
50 秒
Supine I Y T W
Supine I Y T W
50 秒
Stretch 12
Stretch 12
40 秒

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在 Workout Trainer 进行这项锻炼
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✓ 赚取积分，在排行榜上竞争，保持动力！
✓ 适合您忙碌生活方式的日程安排
在 App Store 中下载   从 Google Play 下载 Workout Trainer。
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

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