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Anfänger Training

Full Stretch

Anfänger   16 minutes

Zielbereiche: Back, Legs

G S
 		    Hinzugefügt von G S
Full Stretch
Tags
Rücken-Workouts
Beschreibung

Common Strectches

Exercises

Satz 1: 1 Runde
Chin to Chest Stretch
Chin to Chest Stretch
5 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconds
Neck Side Rotations
Neck Side Rotations
20 seconds
Lateral Neck Stretches
Lateral Neck Stretches
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
5 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
5 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds

Satz 2: 1 Runde
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
20 seconds
Standing Chest Stretch
Standing Chest Stretch
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
5 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
10 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
5 seconds
Right Tricep Stretch
Right Tricep Stretch
10 seconds
Left Tricep Stretch
Left Tricep Stretch
10 seconds
Right Elbow Circles
10 seconds
Right Elbow Extension
5 seconds
Left Elbow Circles
10 seconds
Left Elbow Extension
5 seconds
Inward Wrist Circles
Inward Wrist Circles
10 seconds
Outward Wrist Circles
Outward Wrist Circles
10 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
10 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
10 seconds

Satz 3: 1 Runde
Body Circles
Body Circles
20 seconds
Torso Twists
Torso Twists
20 seconds
Standing Back Bend
Standing Back Bend
5 seconds
Alternating Side Reaches
Alternating Side Reaches
20 seconds
Side Bends
Side Bends
20 seconds
Standing Back Bend
Standing Back Bend
5 seconds
Standing Forward Bend
Standing Forward Bend
20 seconds
Knee Circles
Knee Circles
20 seconds
Knees Extension
10 seconds

Satz 4: 1 Runde
Downward Facing Dog
Downward Facing Dog
20 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
5 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
5 seconds
Right Twisting Down Dog
Right Twisting Down Dog
10 seconds
Left Twisting Down Dog
Left Twisting Down Dog
10 seconds
Cat Cow
Cat Cow
20 seconds
Locust
Locust
10 seconds
Child's Pose
Child's Pose
10 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
20 seconds
Extended Child's Pose
Extended Child's Pose
15 seconds

Satz 5: 1 Runde
Right Legged Pigeon
Right Legged Pigeon
20 seconds
Left Legged Pigeon
Left Legged Pigeon
20 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
30 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
30 seconds
Right Ankle Circles
15 seconds
Left Ankle Circles
15 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Right Hamstring Stretch
Right Hamstring Stretch
10 seconds
Left Hamstring Stretch
Left Hamstring Stretch
10 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds

Satz 6: 1 Runde
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Standing Back Bend
Standing Back Bend
5 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
10 seconds
Chest Stretch
Chest Stretch
1 minute

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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos