Ejercicios intensos gratuitos

Ready for Rio

Intenso Duration 9 minutos

Áreas objetivo: Core

Equipo: Exercise Mat

Etiquetas

Entrenamientos de peso corporal Ejercicios abdominales y para el tronco

Descripción

Start feeling like an athlete with a trim and tight core and abs. This workout will leave you feeling ready for Rio, just like all of the Olympians.

Exercises

Serie 1: 1 ronda

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

30 segundos

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

10 segundos

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

40 segundos

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

10 segundos

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

40 segundos

10 segundos

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

45 segundos

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 segundos

30 segundos

Serie 2: 2 rondas

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

30 segundos

30 segundos

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

30 segundos

Serie 3: 1 ronda

30 segundos

Firm your shoulder blades against your back for maximum effect.

30 segundos

Stretch your arms overhead with palms on the ground.

15 segundos

Aparece en

Abdominales y torso

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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

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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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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