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适度锻炼

Super Baum

中度   20 分钟

目标区域: Full Body

器械: Chair, Exercise Mat

Yfl Itwin
 		    添加人 Yfl Itwin
Super Baum
标签
自重锻炼 全身锻炼 椅子锻炼

Exercises

设置 1 : 1 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
25 次数
Floor Bridge
Floor Bridge
20 次数
Dolphin Push-Ups
Dolphin Push-Ups
20 次数
Swimming
Swimming
30 秒
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
20 次数
High Glute Kickbacks
High Glute Kickbacks
40 次数
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
20 次数
Prone Reverse Fly
20 次数
Leg Raises
Leg Raises
20 次数
Supermans
Supermans
30 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 次数
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
45 秒
Flutter Kicks
Flutter Kicks
20 次数
Diamond Push Ups
Diamond Push Ups
15 次数
Ankle Grabbers
Ankle Grabbers
20 次数
Chair Tricep Dips
Chair Tricep Dips
20 次数
Bottom to Bottom Squats
Bottom to Bottom Squats
30 秒
Wall Angel
15 次数
❤️ 适中（第2区）
Hand Squeezers
40 次数
Front Kicks
❤️ 剧烈（第3区）
Front Kicks
1 分钟
Right Back Kicks
❤️ 剧烈（第3区）
Right Back Kicks
30 秒
Left Back Kicks
❤️ 剧烈（第3区）
Left Back Kicks
30 秒
Power Punches
❤️ 剧烈（第3区）
Power Punches
1 分钟
Stand in a staggered position with both fists guarding your face.
❤️ 剧烈（第3区）
Straight Punches
1 分钟
Advanced Left Pyramid
Advanced Left Pyramid
1 分钟

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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