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适度锻炼

Stabilize

中度   16 分钟

目标区域: Core

器械: Medicine Ball, Exercise Mat

Ben Wenet
 		    添加人 Ben Wenet
Stabilize
标签
完整健身房锻炼 腹肌和核心锻炼 实心球锻炼

Exercises

设置 1 : 2 个回合
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
Rest
Rest
20 秒
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
25 秒
Rest
Rest
20 秒
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
35 秒
Rest
Rest
20 秒
Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.
Right Side Plank Dips
30 秒
Rest
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
Rest
Rest
10 秒
Leg Raises
Leg Raises
20 秒
Rest
Rest
20 秒
Vertical Leg Crunches
Vertical Leg Crunches
30 秒
Rest
Rest
20 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
40 秒
Russian Twists with a Ball
Russian Twists with a Ball
45 秒
Recovery
Recovery
30 秒
Yoga Bridge
Yoga Bridge
30 秒

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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