Hamstring Workout

中度 Duration 33 分钟

目标区域: Lower Body

器械: Chair, Bench, Dumbbells

添加人 Dinalva Oliver

标签

家庭健身房锻炼下半身锻炼椅子锻炼卧推锻炼哑铃锻炼

描述

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

设置 1 : 1 个回合

1 分钟

Walking Inchworms

❤️ 适中（第2区）

Walking Inchworms

1 分钟

15 秒

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.

1 分钟

15 秒

If you're not feeling enough stretch, walk your heels closer toward your body.

1 分钟

15 秒

1 分钟

20 秒

设置 2 : 1 个回合

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 分钟

10 秒

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 分钟

10 秒

Dumbbell Deadlifts

Dumbbell Deadlifts

1 分钟

10 秒

设置 3 : 1 个回合

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 分钟

10 秒

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 分钟

10 秒

Dumbbell Deadlifts

Dumbbell Deadlifts

1 分钟

20 秒

设置 4 : 1 个回合

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 分钟

10 秒

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 分钟

10 秒

Dumbbell Deadlifts

Dumbbell Deadlifts

1 分钟

20 秒

设置 5 : 1 个回合

Dumbbell Single Leg Seesaws

❤️ 适中（第2区）

Dumbbell Single Leg Seesaws

50 秒

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

50 秒

设置 6 : 1 个回合

Dumbbell Single Leg Seesaws

❤️ 适中（第2区）

Dumbbell Single Leg Seesaws

50 秒

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

50 秒

10 秒

设置 7 : 1 个回合

Dumbbell Single Leg Seesaws

❤️ 适中（第2区）

Dumbbell Single Leg Seesaws

50 秒

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

50 秒

10 秒

设置 8 : 1 个回合

Dumbbell Single Leg Seesaws

❤️ 适中（第2区）

Dumbbell Single Leg Seesaws

50 秒

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

50 秒

10 秒

设置 9 : 1 个回合

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 分钟

10 秒

Lying Knee Folds

Lying Knee Folds

1 分钟

10 秒

Hamstring Stretches

Hamstring Stretches

1 分钟

10 秒

1 分钟

10 秒

设置 10 : 1 个回合

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 分钟

Lying Knee Folds

Lying Knee Folds

1 分钟

Hamstring Stretches

Hamstring Stretches

1 分钟

1 分钟

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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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