Anfänger Training

1

Anfänger Duration 3 minutes 30 seconds

Zielbereiche: Back, Core

Ausrüstung: Dumbbells

Hinzugefügt von Arga Budiyono

Tags

Heimtraining Trainings Rücken-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde

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.

1 minute

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

12 Wiederholungen

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

12 Wiederholungen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Gewichte: Leicht
❤️ Leicht (Zone 1)

Dumbbell Rear Lateral Raises

12 Wiederholungen

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.

Gewichte: Leicht
❤️ Leicht (Zone 1)

Dumbbell Bent Over Rows

12 Wiederholungen

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Gewichte: Leicht
❤️ Leicht (Zone 1)

Dumbbell Push Press

12 Wiederholungen

Lower the dumbbells back down and repeat.

Gewichte: Leicht

Dumbbell Lateral Shoulder Raises

3 Wiederholungen

❤️ Leicht (Zone 1)

12 Wiederholungen

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Quickdraw Adjustable Dumbbells

Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Mache dieses Workout in Workout Trainer

✓ Folge den Schritt-für-Schritt-Multimedia-Workouts

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!

✓ Planung, die zu deinem vollen Terminkalender passt

Training aufzeichnen

Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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