Ejercicios para principiantes

Middle Split Practice

Principiante Duration 15 minutos

Áreas objetivo: Glutes, Legs

Equipo: Exercise Mat, Dumbbells, Kettlebells, Box / Step

Añadido por Nezih Savi

Etiquetas

Entrenamientos en casa Ejercicios de glúteos Ejercicios con mancuernas Ejercicios con pesas rusas Ejercicios con escalón

Descripción

Practice this no more than twice a week. Rest for two days, then repeat.

Exercises

Serie 1: 1 ronda

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 reps

Just to warm up a little.

30 segundos

10 segundos

1 minuto

10 segundos

1 minuto

Repeticiones al fallar

10 reps

Butterfly Stretch

Butterfly Stretch

3 reps

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minuto

Butterfly Stretch

Butterfly Stretch

3 reps

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 reps

10 second hold at the end

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 reps

10 second hold at the end

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 reps

10 second hold at the end

1 minuto

Elevated Pancake

Elevated Pancake

Repeticiones al fallar

Rotate the hips. Then, left right, forward, backwards... etc.

1 minuto 15 segundos

left side

10 segundos

1 minuto 15 segundos

right side

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Quickdraw Adjustable Dumbbells

Elección Principal para este Entrenamiento

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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