Core 26/3/26

中度 Duration 43 分钟

目标区域: Core, Hips

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

由私人教练添加 Ömer Köseoğlu

标签

家庭健身房锻炼腹肌和核心锻炼椅子锻炼其他家庭健身器材锻炼其他自重设备锻炼阻力带锻炼

Exercises

设置 1 : 1 个回合

Forward Shoulder Rolls

Forward Shoulder Rolls

25 秒

Backward Shoulder Rolls

Backward Shoulder Rolls

25 秒

Lateral Neck Stretches

Lateral Neck Stretches

25 秒

Neck Side Rotations

Neck Side Rotations

25 秒

Up and Down Neck Tilts

Up and Down Neck Tilts

25 秒

Small Forward Arm Circles

Small Forward Arm Circles

20 秒

Small Reverse Arm Circles

Small Reverse Arm Circles

20 秒

Overhead Reaches

Overhead Reaches

25 秒

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Standing Chest Stretch

30 秒

Overhead Stretches

Overhead Stretches

30 秒

Modified Seal Jacks

Modified Seal Jacks

45 秒

Elbow To Knee Twists

Elbow To Knee Twists

30 秒

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 秒

45 秒

Right Leg Balance

Right Leg Balance

30 秒

Balanced body pivot (R)

Balanced body pivot (R)

5 次数

Left Leg Balance

Left Leg Balance

30 秒

Balanced body pivot (L)

Balanced body pivot (L)

5 次数

30 秒

Knees to Elbows

Knees to Elbows

45 秒

Transition to stretching

Transition to stretching

1 次

Strap Front Shoulder and Chest Stretch

Strap Front Shoulder and Chest Stretch

30 秒

Strap Side Bends

Strap Side Bends

30 秒

Shoulder and Upper Back Warm-up w. Strap

Shoulder and Upper Back Warm-up w. Strap

30 秒

Strap warm-up (R)

Strap warm-up (R)

30 秒

Strap warm-up (L)

Strap warm-up (L)

30 秒

设置 2 : 1 个回合

Transition to mat

Transition to mat

1 次

30 秒

Seated Slow Rows

Seated Slow Rows

30 秒

Seated Twist and Row

Seated Twist and Row

30 秒

Glute Bridge On Toes

Glute Bridge On Toes

8 次数

Glute Bridge On Heels

Glute Bridge On Heels

8 次数

30 秒

Right Bridge Glute Circles

Right Bridge Glute Circles

15 次数

Left Bridge Glute Circles

Left Bridge Glute Circles

15 次数

15 次数

30 秒

Toe Touch Single Arm

Toe Touch Single Arm

20 次数

30 秒

Crunches with Knee Hugs

Crunches with Knee Hugs

15 次数

30 秒

Right Oblique Crunches

Right Oblique Crunches

15 次数

Left Oblique Crunches

Left Oblique Crunches

15 次数

30 秒

Right Oblique V-Ups

Right Oblique V-Ups

15 次数

Kneeling Side Plank Leg Hold (R)

Kneeling Side Plank Leg Hold (R)

30 秒

30 秒

Right Side Plank Rainbows

Right Side Plank Rainbows

1 分钟

30 秒

Left Oblique V-Ups

Left Oblique V-Ups

15 次数

Kneeling Side Plank Leg Hold (L)

Kneeling Side Plank Leg Hold (L)

1 分钟

30 秒

Left Side Plank Rainbows

Left Side Plank Rainbows

1 分钟

30 秒

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

20 次数

30 秒

Spiderman Walks

Spiderman Walks

45 秒

30 秒

Prone Head-down Scapula Retraction “T”

Prone Head-down Scapula Retraction “T”

12 次数

Superman Y-Raises

Superman Y-Raises

12 次数

30 秒

8 次数

15 秒

1 分钟 40 秒

Stretch your arms overhead with palms on the ground.

40 秒

设置 3 : 1 个回合

Transition to stretching

Transition to stretching

1 次

Lying Ab Squeeze

Lying Ab Squeeze

30 秒

Passive Leg Lowering (R)

Passive Leg Lowering (R)

12 次数

25 秒

Passive Leg Lowering (L)

Passive Leg Lowering (L)

12 次数

30 秒

Unassisted Leg Lowering (R)

Unassisted Leg Lowering (R)

8 次数

25 秒

Unassisted Leg Lowering (L)

Unassisted Leg Lowering (L)

8 次数

设置 4 : 1 个回合

Thread the Needle Stretch

Thread the Needle Stretch

1 分钟

Lying Hamstring Stretch w. Strap (R)

Lying Hamstring Stretch w. Strap (R)

45 秒

Lying Hamstring Stretch w. Strap (L)

Lying Hamstring Stretch w. Strap (L)

45 秒

35 秒

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Tuesday & Thursday

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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.

使用相同器材的锻炼

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Mobility Routine

27 分钟 30 秒, 适度

Resistance Band Wheelchair Workout

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16 分钟 4 秒, 中度

Seated Workout with Bands

Seated Workout with Bands

28 分钟 21 秒, 适度

Resistance Band | Strength for Seniors

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14 分钟 50 秒, 适度

Seated Strength Workout / Chair Exercises with Resistance Bands for Seniors & Beginners

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27 分钟 56 秒, 适度