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高强度锻炼

My Core

激烈   17 分钟

目标区域: Core, Back

器械: Exercise Mat

Josh Scheidler
 		    添加人 Josh Scheidler
My Core
标签
自重锻炼 腹肌和核心锻炼

Exercises

设置 1 : 2 个回合
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 秒
Rest
Rest
5 秒
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 秒
Rest
Rest
5 秒
Russian Twists
Russian Twists
30 秒
Rest
Rest
5 秒
Fast Push-Ups
Fast Push-Ups
30 秒
Rest
Rest
10 秒
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 秒
Rest
Rest
20 秒

设置 2 : 2 个回合
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 秒
Rest
Rest
15 秒
Y-T-A
Y-T-A
30 秒
Rest
Rest
15 秒

设置 3 : 2 个回合
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 秒
Rest
Rest
10 秒
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 秒
Rest
Rest
10 秒
Leg Lifts
Leg Lifts
45 秒
Rest
Rest
10 秒
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
20 秒
Rest
Rest
10 秒
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 秒
Rest
Rest
10 秒
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 秒

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Simply Core
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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

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