免费适度锻炼

Arm Balance Builder

中度 Duration 25 分钟

目标区域: Back, Core

器械: Exercise Mat

标签

自重锻炼背部锻炼

描述

In this Yoga-inspired workout, you will focus on perfecting the following arm balances: Crane, Headstand, Bridge to Wheel.

Exercises

设置 1 : 3 个回合

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.

Plank

30 秒

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 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.

Plank

30 秒

Stretch your arms overhead with palms on the ground.

Child's Pose

30 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.

Plank

30 秒

Step of Hop Legs to Hands

Step of Hop Legs to Hands

10 秒

Crane

30 秒

Fold Forward

30 秒

Step or Hop to Plank

Step or Hop to Plank

10 秒

设置 2 : 3 个回合

Headstand Preparation

Headstand Preparation

30 秒

Headstand

30 秒

Feet to Hands

10 秒

Step or Hop to Plank

Step or Hop to Plank

10 秒

Stretch your arms overhead with palms on the ground.

Child's Pose

1 分钟

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.

Plank

30 秒

Step of Hop Legs to Hands

Step of Hop Legs to Hands

10 秒

设置 3 : 3 个回合

Lie Back for Bridge

Lie Back for Bridge

10 秒

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

Bridge

30 秒

Wheel

30 秒

设置 4 : 1 个回合

Happy Baby

30 秒

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.

Corpse

30 秒

Workout Discussion

28 Sep

"Moderate." Hahahahaha.

出现在

相关锻炼

Holds & Balances

Holds & Balances

13 分钟, 中度

Advanced Yoga Workshop

Advanced Yoga Workshop

35 分钟, 激烈

How To Handstand

How To Handstand

13 分钟 55 秒, 中度

28 分钟 20 秒, 中度

Balance & Detox

Balance & Detox

22 分钟, 激烈

Five Yoga Arm Exercises

Five Yoga Arm Exercises

8 分钟 20 秒, 适度

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

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。

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

显示更多

你可能也喜欢

5 Min Arms & Abs

激烈

5 分

Core

No Equipment

Absolutely Amazing Abs

中度

32 分

Core

Exercise Mat

9 min Empowering Morning Stretch

适度

9 分

Legs

Exercise Mat

Upper Body Pusher

激烈

12 分

Arms

Exercise Mat

Yoga Refreshing Backbends

适度

21 分

Yoga

Exercise Mat

Detox to Slim

激烈

17 分

Lower Body

Exercise Mat

锻炼类别

精选

减重

腹部和核心肌群

体重

YouTube

已创建社区

举重

间隔计时器

有氧锻炼

爽肤

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