Anfänger Training

Beginner Self Test

Anfänger Duration 10 minutes

Zielbereiche: Back, Legs

Ausrüstung: Exercise Mat

Hinzugefügt von Jaiyeola Adegboyega

Tags

Körpergewicht Trainings Rücken-Workouts

Exercises

Satz 1: 1 Runde

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.

40 seconds

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

15 Wiederholungen

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.

10 Wiederholungen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 Wiederholungen

If you're not feeling enough stretch, walk your heels closer toward your body.

40 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

40 seconds

40 seconds

1 minute

Satz 2: 1 Runde

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.

40 seconds

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

15 Wiederholungen

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.

10 Wiederholungen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 Wiederholungen

If you're not feeling enough stretch, walk your heels closer toward your body.

40 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

40 seconds

Stretch your arms overhead with palms on the ground.

1 minute

40 seconds

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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