Skimble
在 App Store 中下载
初学者锻炼

A Quick One

适度   10 分钟

目标区域: Lower Body

器械: Box or Step, Exercise Mat

A Quick One
标签
家庭健身房锻炼 下半身锻炼 箱式或阶梯锻炼

Exercises

设置 1 : 1 个回合
Cross Jacks
Cross Jacks
30 秒
Elbow To Knee Twists
Elbow To Knee Twists
30 秒

设置 2 : 1 个回合
Step Ups with Knee Lifts
30 秒
Side Cross Kicks
Side Cross Kicks
30 秒
Side Shuffles
Side Shuffles
30 秒
Rest
Rest
10 秒

设置 3 : 1 个回合
Runners Lunges
Runners Lunges
30 秒
Power Walk
Power Walk
30 秒
Horse with Toe Ups
Horse with Toe Ups
30 秒
Rest
Rest
10 秒

设置 4 : 1 个回合
Cross Body Crunches
Cross Body Crunches
30 秒
Yoga Bridge
Yoga Bridge
30 秒
Lying Hamstring Stretches
Lying Hamstring Stretches
30 秒
Rest
Rest
10 秒

设置 5 : 1 个回合
Lengthening Stretches
30 秒
Seated Leg Stretch
Seated Leg Stretch
30 秒
Spinal Roll
Spinal Roll
30 秒
Rest
10 秒

设置 6 : 1 个回合
Glute Kickbacks
Glute Kickbacks
30 秒
Bird Dog
Bird Dog
30 秒
Cat Cow
Cat Cow
30 秒

设置 7 : 1 个回合
Child's Pose
Child's Pose
30 秒

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使用相同器材的锻炼

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在 Workout Trainer 进行这项锻炼
✓ 跟随移动多媒体锻炼
✓ 集成智能手表和心率监测器体验
✓ 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

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由