初学者锻炼

Mobility Routine

适度 Duration 28 分钟

目标区域: Lower Body

器械: Exercise Mat, Resistance Bands, Chair

添加人 Anthony Delorenzi

标签

家庭健身房锻炼下半身锻炼阻力带锻炼椅子锻炼

描述

Full body mobility routine.

Exercises

设置 1 : 1 个回合

Small Forward Arm Circles

Small Forward Arm Circles

15 秒

Small Reverse Arm Circles

Small Reverse Arm Circles

15 秒

Side to Side Left Leg Swings

Side to Side Left Leg Swings

15 秒

Side to Side Right Leg Swings

Side to Side Right Leg Swings

15 秒

30 秒

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 分钟

Left Lunge Easy Twist

Left Lunge Easy Twist

30 秒

Right Lunge Easy Twist

Right Lunge Easy Twist

30 秒

30 秒

30 秒

Alternating Fire Hydrants

Alternating Fire Hydrants

1 分钟 30 秒

Rhomboid Opener

Rhomboid Opener

1 分钟 30 秒

Shoulder Opener with Band

Shoulder Opener with Band

1 分钟 30 秒

Wide Squat Holds

Wide Squat Holds

45 秒

30 秒

Wide Squat Holds

Wide Squat Holds

45 秒

30 秒

1 分钟

Right Warrior 3

Right Warrior 3

1 分钟

15 秒

Overhead Reaches

Overhead Reaches

15 秒

15 秒

Overhead Reaches

Overhead Reaches

15 秒

15 秒

Overhead Reaches

Overhead Reaches

15 秒

15 秒

Overhead Reaches

Overhead Reaches

15 秒

Left Half Pigeon

Left Half Pigeon

1 分钟

Right Half Pigeon

Right Half Pigeon

1 分钟

Quad Stretch in Right Twisting Low Lunge

Quad Stretch in Right Twisting Low Lunge

30 秒

Quad Stretch in Left Twisting Low Lunge

Quad Stretch in Left Twisting Low Lunge

30 秒

Quad Stretch in Right Twisting Low Lunge

Quad Stretch in Right Twisting Low Lunge

30 秒

Quad Stretch in Left Twisting Low Lunge

Quad Stretch in Left Twisting Low Lunge

30 秒

Quad Stretch in Right Twisting Low Lunge

Quad Stretch in Right Twisting Low Lunge

30 秒

Quad Stretch in Left Twisting Low Lunge

Quad Stretch in Left Twisting Low Lunge

30 秒

Side Lying Windmills

1 分钟 30 秒

Stretch your arms overhead with palms on the ground.

45 秒

Child's Pose with Side Reaches

Child's Pose with Side Reaches

45 秒

1 分钟

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

1 分钟

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

2 分钟

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Calisthenics Dynamic/ Mobility/ Flexibility Stretching

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40 分钟 30 秒, 中度

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Morning Mobility

Morning Mobility

23 分钟 15 秒, 适度

Rep Fitness Resistance Bands

本次锻炼的首选

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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