Ejercicios moderados

Plank And Core

Modero Duration 50 minutos

Áreas objetivo: Core

Equipo: Exercise Mat, Medicine Ball, Stability Ball

Añadido por James Cummings

Etiquetas

Entrenamientos en gimnasio Ejercicios abdominales y para el tronco Ejercicios con bola medicinal Ejercicios con bola de ejercicio

Exercises

Serie 1: 1 ronda

Small Reverse Arm Circles

Small Reverse Arm Circles

30 segundos

Small Forward Arm Circles

Small Forward Arm Circles

30 segundos

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 segundos

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 segundos

1 minuto

1 minuto

Then, return to the center.

Alternating Side Reaches

1 minuto

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuto

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

❤️ Ligero (Zona 1)

Jog on the Spot

1 minuto

Jumping Obliques

1 minuto

Serie 2: 1 ronda

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 minuto

Right Side Plank

Right Side Plank

1 minuto

Left Side Plank

Left Side Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

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

1 minuto

Serie 3: 1 ronda

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 minuto

Right Side Plank

Right Side Plank

1 minuto

Left Side Plank

Left Side Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

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

1 minuto

Serie 4: 1 ronda

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 minuto

Right Side Plank

Right Side Plank

1 minuto

Left Side Plank

Left Side Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

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

1 minuto

Serie 5: 1 ronda

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

1 minuto

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Serie 6: 1 ronda

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

1 minuto

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Serie 7: 1 ronda

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

1 minuto

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Serie 8: 1 ronda

1 minuto

Lying Knee Folds

Lying Knee Folds

1 minuto

Lying Torso Twists

Lying Torso Twists

1 minuto

Reclined Butterfly

Reclined Butterfly

1 minuto

1 minuto

1 minuto

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Haz este entrenamiento en Workout Trainer

✓ Sigue los entrenamientos multimedia paso a paso

✓ Experiencia integrada de reloj inteligente y monitor de frecuencia cardíaca

✓ ¡Gana puntos, compite en la tabla de clasificación, mantente motivado!

✓ Programación para adaptarse a tu ajetreado estilo de vida

Registrar entrenamiento

Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorías

Destacados

Pérdida de peso

Abdominales y torso

Peso Corporal

Youtube

Creado por la comunidad

Levantamiento de pesas

HIIT

Cardio

Tonificar

Cuerpo Entero