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Cool Core

中度   15 分钟

目标区域: Core

器械: Exercise Mat

Cool Core
标签
自重锻炼 腹肌和核心锻炼
描述

The winter months are a great time to build the core musculature up so you can show off all of your hard work in the spring and summer. No equipment needed for this plank based torso torture. Enjoy!

Exercises

设置 1 : 2 个回合
Rotating Elbow Plank
Rotating Elbow Plank
30 秒
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 秒
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
20 秒
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 秒
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Transition
10 秒
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 秒
Rest
Rest
20 秒
Then, hop back to your starting position.
Plank Hop Outs
30 秒
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 秒
Rest
Rest
20 秒
Left Side Plank Rainbows
Left Side Plank Rainbows
30 秒
Transition
Transition
10 秒
Right Side Plank Rainbows
Right Side Plank Rainbows
30 秒
Rest
Rest
20 秒
Plank Lateral Walk
Plank Lateral Walk
30 秒
Rest
Rest
20 秒

设置 2 : 1 个回合
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
45 秒
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 秒

出现在

abs & core
腹部和核心肌群
bodyweight
体重

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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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