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适度锻炼

Supertabata Bux

中度   31 分钟

目标区域: Full Body

器械: Jump Rope, Chair, Dumbbells, Kettlebells, Exercise Mat, Wall

Alessandro Bussolari
 		    添加人 Alessandro Bussolari
Supertabata Bux
标签
家庭健身房锻炼 全身锻炼 跳绳锻炼 椅子锻炼 哑铃锻炼 壶铃锻炼 墙壁锻炼

Exercises

设置 1 : 1 个回合
Clockwise Neck Rolls
Clockwise Neck Rolls
20 秒
Forward Shoulder Rolls
Forward Shoulder Rolls
20 秒
Backward Shoulder Rolls
Backward Shoulder Rolls
20 秒
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 秒
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 秒
Body Circles
Body Circles
20 秒
Knee Circles
Knee Circles
20 秒
Knees to Elbows
Knees to Elbows
20 秒

设置 2 : 2 个回合
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
20 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
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
20 秒
Rest
Rest
10 秒
Jump Rope
Jump Rope
20 秒
Rest
Rest
10 秒

设置 3 : 1 个回合
Rest
Rest
1 分钟

设置 4 : 3 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
20 秒
Rest
Rest
10 秒
Return and repeat.
Tricep Dips
20 秒
Rest
Rest
10 秒

设置 5 : 3 个回合
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
20 秒
Rest
Rest
10 秒
Lunges
Lunges
20 秒
Rest
Rest
10 秒

设置 6 : 2 个回合
Donkey Whips
Donkey Whips
20 秒
Rest
Rest
10 秒
Tippy Toes
Tippy Toes
20 秒
Rest
Rest
10 秒

设置 7 : 2 个回合
Dumbbell Overhead Presses
Dumbbell Overhead Presses
20 秒
Rest
Rest
10 秒
Kettlebell Upright Rows
Kettlebell Upright Rows
20 秒
Rest
Rest
10 秒

设置 8 : 3 个回合
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
20 秒
Rest
Rest
10 秒
Bicep Curls
Bicep Curls
20 秒
Rest
Rest
10 秒

设置 9 : 3 个回合
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 秒
Rest
Rest
10 秒
Leg Raises
Leg Raises
20 秒
Rest
Rest
10 秒

设置 10 : 3 个回合
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 秒
Rest
Rest
10 秒

设置 11 : 1 个回合
Rest
Rest
1 分钟

设置 12 : 1 个回合
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 秒
Stretch your arms overhead with palms on the ground.
Child's Pose
20 秒
Butterfly
Butterfly
20 秒
Left Arm Cross Stretch
Left Arm Cross Stretch
20 秒
Right Arm Cross Stretch
Right Arm Cross Stretch
20 秒
Left Tricep Stretch
Left Tricep Stretch
20 秒
Right Tricep Stretch
Right Tricep Stretch
20 秒
Chest Stretch
Chest Stretch
20 秒
Chest Stretch
Chest Stretch
20 秒
Left Quad Stretch
Left Quad Stretch
20 秒
Right Quad Stretch
Right Quad Stretch
20 秒
Right Hamstring Stretch
Right Hamstring Stretch
20 秒
Left Hamstring Stretch
Left Hamstring Stretch
20 秒
Standing Back Bend
Standing Back Bend
20 秒
Standing Forward Bend
Standing Forward Bend
20 秒

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Quickdraw Adjustable Dumbbells
本次锻炼的首选

Quickdraw Adjustable Dumbbells

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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
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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