Тренировки за различни части на тялото

снимка от М&M-Gym, февруари/2020

Корем:

       30 sec. jumping jacks/10 sec. rest – 30 sec. high stepping/10 sec. rest – 28 rep. alternating cross knee plank/10 sec. rest – 18 rep. cross arm crunches/10 sec. rest – 24 rep. alternating heel touch/10 sec. rest – 18 rep. x-man crunches/10 sec. rest – 20 rep. butt bridge/10 sec. rest – 16 rep. side crunches left/10 sec. rest – 16 rep. side crunches right/10 sec. rest – 20 rep. heels to the heaven/10 sec. rest – 30 sec. v-hold/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. skipping without rope/10 sec. rest- 26 rep. alternating cross knee plank/10 sec. rest – 16 rep. cross arm crunches/10 sec. rest – 22 rep. alternating heel touch/10 sec. rest – 16 rep. x-man crunches/10 sec. rest – 18 rep. butt bridge/10 sec. rest – 14 rep. side crunches left/10 sec. rest – 14 rep. side crunches right/10 sec. rest – 18 rep. heels to the heaven/10 sec. rest – 26 sec. v-hold/10 sec. rest – 30 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

З    Седалище:

30 sec. high stepping/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. donkey kick left/10 sec. rest – 12 rep. donkey kick right/10 sec. rest – 16 rep. butt bridge/10 sec. rest – 14 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 14 rep. alternating mountain climbers/10 sec. rest – 12 rep. left lunge knee hops with a dumbbell/10 sec. rest – 12 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 16 rep. bench glute kick back left/10 sec. rest – 16 rep. bench glute kick back right/10 sec. rest – 16 rep. sumo squats with a dumbbell/10 sec. rest – 12 rep. hip bridge & leg lift left/10 sec. rest – 12 rep. hip bridge & leg lift right/10 sec. rest – 12 rep. jumping squats with a dumbbell/10 sec. rest – 10 rep. donkey kick left/10 sec. rest – 10 rep. donkey kick right/10 sec. rest – 12 rep. butt bridge/10 sec. rest – 12 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 12 rep. alternating mountain climbers/10 sec. rest – 10 rep. left lunge knee hops with a dumbbell/10 sec. rest – 10 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 14 rep. bench glute kick back left/10 sec. rest – 14 rep. bench glute kick back right/10 sec. rest – 12 rep. sumo squats with a dumbbell/10 sec. rest – 10 rep. hip bridge & leg lift left/10 sec. rest – 10 rep. hip bridge & leg lift right/10 sec. rest – 30 sec. kneeling lunge stretch left/10 sec. rest – 30 sec. kneeling lunge stretch right.

Ръце:

20 sec. dynamic chest with dumbbells/10 sec. rest – 30 sec. alternating punches with dumbbells/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 12 rep. triceps dips/10 sec. rest – 12 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 10 rep. knee pushups/10 sec. rest – 30 sec. alternating hooks with dumbbells/10 sec. rest – 12 rep. up and down plank/10 sec. rest – 30 sec. chest press pulse with dumbbells – 20 sec. arms scissors/10 sec. rest - 10 rep. triceps dips/10 sec. rest – 10 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 8 rep. knee pushups/10 sec. rest – 20 sec. alternating hooks with dumbbells/10 sec. rest – 10 rep. up and down plank/10 sec. rest – 20 sec. chest press pulse with dumbbells – 30 sec. triceps stretch left/10 sec. rest – 30 sec. triceps stretch right/10 sec. rest – 30 sec. standing biceps stretch left/10 sec. rest – 30 sec. standing biceps stretch right

Бедра:

30 sec. high stepping/10 sec. rest – 10 rep. modified burpees/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. side-lying leg lift left/10 sec. rest - 12 rep. side-lying leg lift right/10 sec. rest – 14 rep. alternating side lunges with a dumbbell/10 sec. rest – 12 rep. bottom leg lift left/10 sec. rest - 12 rep. bottom leg lift right/10 sec. rest – 12 rep. jumping squats with dumbbell/10 sec. rest – 12 rep. side leg circles left/10 sec. rest – 12 rep. side leg circles right/10 sec. rest – 16 rep. glute kick back left/10 sec. rest – 16 rep. glute kick back right/10 sec. rest – 6 rep. burpees/10 sec. rest - 12 rep. squats with a dumbbell/10 sec. rest – 10 rep. side-lying leg lift left/10 sec. rest - 10 rep. side-lying leg lift right/10 sec. rest – 12 rep. alternating side lunges with a dumbbell/10 sec. rest – 10 rep. bottom leg lift left/10 sec. rest - 10 rep. bottom leg lift right/10 sec. rest – 10 rep. jumping squats with dumbbell/10 sec. rest – 10 rep. side leg circles left/10 sec. rest – 10 rep. side leg circles right/10 sec. rest – 12 rep. glute kick back left/10 sec. rest – 12 rep. glute kick back right/10 sec. rest – 40 sec. wall sit/10 sec. rest – 30 sec. left quad stretch with wall/10 sec. rest – 30 sec. right quad stretch with wall/10 sec. rest – 30 sec. lying butterfly stretch

Bristol Museum & Art Gallery

My haiku in Bristol Museum & Art Gallery based on the print Cherry Blossom, 1843-45 by Utagawa Yoshitora (active 1836-1887) - Mb4391/11

Примерна тренировка по време на епидемия

Добро утро, прекрасни! От вчера сутринта до сега бях на ФБ-диета, изключая месинджъра, на който работя. Бях помолена да споделя как тренирам и го правя само заради тази молба. Знам, че на някои съм смешна, на други досадна, но вярвам, че ще могат да подминат с усмивка.
Повечето упражнения се използват с английските си наименования и на български, така че за удобство, като кликнете върху всяко ще ви отведе към безплатна демонстрация в youtube за изпълнението му. Давам линк по веднъж, тъй като има повторение на упражненията, но с по-малко бройки/секунди.

понеделник, сряда и петък

Cardio: 5 мин. ходене – 13 jumping jacks – 5 мин. тичане – 13 jumping jacks – 5 мин. ходене – 7 squats and shoulder press (with dumbbells) – 5 мин. тичане – 7 squats and shoulder press (with dumbbells) – 5 мин. ходене – 50 plie squats with overhead triceps extension

Full body WOD (тренировка на деня за цяло тяло; източник - приложение "Fitness for Women", Full Body Challenge): 30 sec. high stepping/10 sec. rest /почивка/ – 30 sec. side hops/10 sec. rest – 26 rep. alternating,overhead platted lunges/10 sec. rest – 20 rep. donkey kicks left/10 sec. rest – 20 rep. donkey kick right/10 sec. rest – 24 rep. dumbbell overhead  press10 sec. rest – 22 rep. alternating adductor stretch in standing/10 sec. rest – 22 rep. plie squats/10 sec. rest – 26 rep. bicycle crunches/10 sec. rest – 1 min. plank/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 24 rep. alternating overhead platted lunges/10 sec. rest – 18 rep. donkey kicks left/10 sec. rest – 18 rep. donkey kicks right/10 sec. rest – 22 rep. claps overhead with dumbbells/10 sec. rest – 20 rep. alternating adductor stretch in standing/10 sec. rest. – 20 rep. plie squats/10 sec. rest – 24 rep. bicycle crunches/10 sec. ret – 1 min. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. child’s pose/10 sec. rest – 30 sec. knee to chest stretch left/10 sec. rest – 30 sec. knee to chest stretch right/10 sec. rest

вторник, четвъртък и събота

Yoga for the Warrior, Bob Harper, а ето и много интересен калкулатор, за да изчислим колко калории се изгарят при йога упражнения в зависимост от килограмите, продължителността и вида йога. 

Неделя - ден за възстановяване

Golden Triangle

I am very grateful to have my haiku displayed in Golden Triangle Haiku Signs.
falling leaves
in the lake
little fish

падащи листа
в езерото
малки рибки

Another Week WOD (Feb., 10th - Feb., 16th)

Monday

Morning: Jumping Jacks - 30 sec., High Stepping - 30 sec., Cross Knee Plank - 28 rep., Cross Arm Crunches - 18 rep., Heel Touch - 24 rep., X Man Crunch - 18 rep., Butt Bridge - 20 rep., Side Crunches Left - 16 rep., Side Crunches Right - 16 rep., Heels to Heavens - 20 rep., V-Hold - 30 sec., Plank - 1 minute, Skipping Without Rope - 30 sec., Cross Knee Plank - 26 rep., Cross Arm Crunches - 16 rep., Heel Touch - 22 rep., X Man Crunch - 16 rep., Butt Bridge - 18 rep., Side Crunches Left - 14 rep., Side Crunches Right - 14 rep., Heels to the Heavens - 18 rep., V-Hold - 26 sec., Plank - 30 sec., Cobra Stretch - 30 sec., Lying Twist Stretch Left - 30 sec., Lying Twist Stretch Right - 30 sec. (rest between exercises - 15 /compared to 30 before/ seconds).
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left

1 hour aqua spinning (whole body)











Steps for the day - 19 077

Tuesday

Morning: High Stepping - 30 sec., Butt Kicks - 30 sec., Squats - 16 rep., Donkey Kicks Left - 12 rep., Donkey Kicks right - 12 rep., Butt Bridge - 16 reps., Curtsy Lunges - 14 rep., Mountain Climber - 14 rep., Left Lunge Knee Hops - 12 rep., Right Lunge Knee Hops - 12 rep., Flutter Kicks - 30 sec., Bench Glute Kick Back Left - 16 rep., Bench Glute Kick Back Right - 16 rep., Sumo Squat - 16 rep., Hip Bridge&Leg Lift Left - 12 rep., Hip Bridge&Leg Lift Right - 12 rep., Jumping Squats - 12 rep., Donkey Kicks Left - 10 rep., Donkey Kicks right - 10 rep., Butt Bridge - 12 reps., Curtsy Lunges - 12 rep., Mountain Climber - 12 rep., Left Lunge Knee Hops - 10 rep., Right Lunge Knee Hops - 10 rep., Flutter Kicks - 30 sec., Bench Glute Kick Back Left - 14 rep., Bench Glute Kick Back Right - 14 rep., Sumo Squat - 12 rep., Hip Bridge&Leg Lift Left - 10 rep., Hip Bridge&Leg Lift Right - 10 rep., Kneeling Lunge Stretch Left - 20 sec., Kneeling Lunge Stretch Right - 20 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left

Gym: Treadmill - 30 min. and 120 Jumping Jacks (3 sets of: 5 min. walk - 20 jumping Jacks - 5 min. run - 20 Jumping Jacks); 3 sets of: Barbell Thruster - 12 rep., Burpee - 16 rep., Farmer Carry - 120 m., Overhead Platted Lunges - 16 rep., crosstrainer - 20 min. with included 5 rounds of 1 min. up/10 sec. down





Steps for the day - 18 928

Wednesday

Morning: Dynamic chest - 20 sec., Punches - 30 sec., Jumping Jacks - 30 sec., Triceps Dips - 12 rep., Wall Pushups - 12 rep., Arm Circles Clockwise - 20 sec., Arm Circles Counterclockwise - 20 sec., Knee Pushups - 10 rep., Alternating Hooks - 30 sec., Up and Down Plank - 12 rep., Chest Press Pulse - 20 sec., Arm Scissors - 20 sec., Triceps Dips - 10 rep., Wall Pushups - 10 rep., Arm Circles Clockwise - 20 sec., Arm Circles Counterclockwise - 20 sec., Knee Pushups - 8 rep., Alternating Hooks - 20 sec., Up and Down Plank - 10 rep., Chest Press Pulse - 20 sec., Triceps stretch Left - 30 sec., Triceps Stretch Right - 30 sec., Standing Biceps Stretch Left - 30 sec., Standing Biceps Stretch Right - 30 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left

1 hour aqua spinning (whole body)






Steps for the day - 18 077

Thursday 

Morning: High Stepping - 30 sec., Modified Burpees - 10 rep., Squats - 16 rep., Side-lying Leg Lift Left - 12 rep., Side-lying Leg Lift Right - 12 rep., Side Lunges - 14 rep., Bottom Leg Lift Left - 12 rep., Bottom Leg Lift Right - 12 rep., Jumping Squats - 12 rep., Side Leg Circles Left - 12 rep., Side Leg Circles Right - 12 rep., Glute Kickback Left - 16 rep., Glute Kickback Right - 16 rep., Burpees - 6 rep., Squats - 12 rep., Side-lying Leg Lift Left - 10 rep., Side-lying Leg Lift Right - 10 rep., Side Lunges - 12 rep., Bottom Leg Lift Left - 10 rep., Bottom Leg Lift Right - 10 rep., Jumping Squats - 10 rep., Side Leg Circles Left - 10 rep., Side Leg Circles Right - 10 rep., Glute Kickback Left - 12 rep., Glute Kickback Right - 12 rep., Wall Sit - 40 sec., Left Quad Stretch With Wall - 30 sec., Right Quad Stretch With Wall - 30 sec., Lying Butterfly Stretch - 30 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left

Gym: Crosstrainer (see Tuesday), Kettlebell Love - 3 sets (with kettlebell, of course) of 20 swings, 15 goblin squats, 10 lunges, 5 leg kneeling shoulder press, Treadmill (see Tuesday)









Steps for the day - 18 254

Friday

Morning - 30 sec. work/15 sec. rest of: Jumping Jacks, Wall Sit, Pushups, Abdominal Crunches, Step-ups onto Chair, Squats, Triceps Dips, Plank, High Stepping, Lunges, Pushup and Rotation, Side Plank Right, Side Plank Left
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left

1 hour aqua spinning (whole body)






Steps for the day - 17 558

Saturday

Morning - Bench Glute Kick Back Left - 20 sec., Bench Glute Kick Back Right - 20 sec., Squats - 30 sec., Donkey Kick Left - 20 sec., Donkey Kick Right - 20 sec., Butt Bridge - 30 sec., Hip Bridge & Leg Lift Left - 20 sec., Hip Bridge & Leg Lift Right - 20 sec., Pilates Clamshell Left - 20 sec., Pilates Clamshell Right - 20 sec., Double Knees to Chest - 30 sec., Alternating Quad Stretch - 30 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left

1 hour Yoga for the Warrior, Bob Harper (with my doggie, of course!)











Steps for the day - 10 003

Sunday
recovery day 

Steps for the day - 17661

A Week (3-rd out of 4) for the 1000 rep. challenge

#1000repchallenge
Goal - minimum 1000 repetitions and 10,000 (10K) steps a day

January, 13^th  

1836 repetitions

Exercise	Repetition
Morning kick-us J Fitness for Women: day 16 of 28 (every day - different exercises) High heels: 30 sec. – 22 rep.; side hope: 30 sec. – 30 rep.; mountain climber: 18+14; squats: 18+16; bird-dog: 18+16; wall pushups: 18+16; but bridge: 18+18; fire hydrate, left: 14+12; fire hydrate, right: 14+12; plank: 60 sec.+30 sec. (6 rep.); but kicks: 30 sec. – 38 rep.; cobra pose: 30 sec. – 3 cal.=3 rep.; child pose: 30 sec. – 3 cal.=3 rep.; knee to chest left and right: 60 sec. (all) = 6 rep. 3 yoga asana for - metabolism boosters, 30 sec. each: - bow - gluteus bridge hold - extended side angle (30 sec. at a side)	329     12
Aqua Spinning – a part of #1000repchallenge (+cycling) 100 squats on the spinner; 100 pushups 50 left hand twist 50 right hand twist 50 right hand “crawl” 50 left hand “crawl” 50 hands aside + gathering at the center 50 clapping in the water 50 left arm triceps  50 right arm triceps 50 both arms triceps 50 pushups up 50 side pushups 25 behind the sit, left hand rowing 25 behind the sit, right hand rowing 25 right leg rising 25 left leg rising 50 fist-elbow left arm  50 fist-elbow right arm 50 jumps 50 jump and legs pushing (of water) 100 crunches with feet on the handlebar 50 crunches: knees to chest and push with the legs 50 legs’ open-close https://www.facebook.com/diana.tzvetkova.31/posts/2941028939263780?notif_id=1578911677442820&notif_t=feedback_reaction_generic_tagged	1000
Walks (1)    2.400 km. – 3557 steps – 105 cal. (2)    1.430 km. – 2111 steps – 63 cal. (3)    3.060 km. – 4779 steps – 136 cal. (4)    1.970 km. – 4060 steps – 111 cal.	105 63 136 111
Dog Walks   (1)    Morning: 1.800 km. – 3292 steps – 94 cal. (2)    Evening:   1.190 km. – 3451 steps – 86 cal.	94 86
Steps for the day – 21 250 (11.850 km)

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January, 14^th

1634 repetitions

Exercise	Repetition
Morning 15 yoga poses - https://www.youtube.com/watch?v=rt1bsoOukjI&t=65s (3 cal. per minute) Gym - exercycle: 10 min. warm-up and 7 rounds: 1 min. up/30 sec. down; TOTAL: 305 - Fitness for Women, day 17 out of 28 (17 min.), /every day the exercises are different; so are the burnt calories=repetitions) TOTAL: 296 High stepping 30 sec.; Jumping Jacks – 30 sec.; heel touch – 20+18; bird-dog – 20+18; standing adductor stretching – 16+14; clapping crunches – 16+14; leg raises – 20+18; flutter kicks 16+16; plank – 1 min. + 30 s.; but kicks – 30 s.; plus stretching: 30 sec. of: cobra stretch, child pose, lying twist left; lying twist right - HIIT: 1 min. work/30 sec. rest of: farmer carry (120), squats (30), combo: lifting on toes, combined with biceps behind back curl (30), dumbbell snatches (30), squats (30) - treadmill: 15 min. running (no incline); 1 min. walking (incline 10) – missed to take a photo	45                                          305       296       210
Walks - morning (after 15 yoga poses): 2.440 km. – 3581 steps – 107 cal. - walking to the gym: 1.740 km. – 2709 steps – 77 cal. - walking (Gym-Moussaghenitza HE): 9.540 km. – 16 054 st. - 453 cal	107 77 453
Dog Walks -morning one: 1.770 km. – 2973 steps – 91 cal. - evening one: 1 km. – 1769 steps – 50 cal. Steps for the day – 27086 (16.490 km)	91 50

January, 15^th

Repetitions 1520

Morning kick-up Fitness for Women: day 18 of 28 (22 exercises/349 cal./14:53 min.) Jumping Jacks (30), side hop (30), heel touch (22+20), donkey kick left (18+16), donkey kick right (18+16), burpees (18+16), claps overhead (20+18), flutter kicks (22+20), inchworms (10+8), plank 1 min.+36 sec., skipping without rope (30) Stretch: 30 sec. cobra pose, 30 sec. child pose, 1 min. lying butterfly stretch 3 yoga asana-metabolism boosters, 30 sec. each: - bow - gluteus bridge hold - extended side angle (30 sec. at a side)	333                                                                               12
Aqua Spinning: 1 hour	600
Walks (1) – 2.440 km. – 3623 steps – 107 cal. (2)  – 2.900 km – 4026 steps – 130 cal. (3)  – 1.320 km – 2434 steps – 69	306
Dog Walks   Morning: 1.770 km – 2921 steps – 85 cal. Evening:   0.930 km – 1622 steps – 51 cal.	136

Steps for the day – 14 626 (9.360 km.)

J
January, 16

Repetitions: 1237

Morning: 15 Yoga Poses – https://www.youtube.com/watch?v=rt1bsoOukjI&t=65s (3 cal. per minute)	45
Gym: Exercycle: 10 min. warm-up; 5 rounds of 60 sec. up and 30 sec. down (alternating grapes) Fitness for Women: Day 19 of 28 – 330 cal. HIIT (60 sec. work, 30 sec. rest): farmer carry, dumbbell snatches, pullover, biceps curl, combo (C.A.) Treadmill: 15 minutes running (no incline) and 15 minutes walking (incline)	179                                                                            330                                                                            200                                                                           101
Walks: (1) 1.280 km. – 2068 st. – 58 cal. (2) 1.500 km. – 2170 st. – 65 cal. (3) 2.620 km. – 4174 st. – 117 cal.	240
Dog Walks: (1) 1.780 km. – 2948 st. – 83 cal. (2) 0.910 km. – 1826 st. – 51 cal.	134
Steps for the Day – 13186 (8.09 km.)

January, 17^th 

Repetitions - 1285

Morning: Fitness for Women – Day 20 of 28: 287 cal. 3 Yoga Asana	287                                                    12
Aqua Spinning – 60 minutes (they say that the burnt calories are between 600 and 800 per hour)	600
Walks: (1) 1.810 km. – 2849 steps – 81 cal. (2) 2.760 km. – 5593 steps – 154 cal.	81                                            154
Dog Walks: (1) 2.060 km. – 3698 steps – 105 cal. (2) 0.960 km. – 1608 steps – 49 cal.	105                                               49

Steps for the day – 13 748 (7.59 km.)

January, 18

Repetitions - 1994

Morning: 381 rep. Fitness for Women – day 21/28: 369 cal. 3 Yoga Assana	369                                                   12
Gym:1009 rep. Exercycle – 10 minutes warmup and 5 rounds of 60 sec. up/10 (new – before they were 30) sec. down Body Weight - 3 rounds of: 10 barbell squats, 10 sit-ups, 10 push-ups on knees, 10 dumbbell snatch, 120 (6x20m.) farmer carry Treadmill: 15 min. running – 10 min. walk/incline 11 – 5 min. running	274   480  255
Walks: 459 reps. (1) 2.430 km. – 3548 steps – 106 cal. (2) 5.850 km. – 9025 steps – 259 cal. (3) 2.130 km. – 3275 steps – 94 cal.	459
Dog Walks: 145 reps. (1) 1.740 km. – 3215 steps – 91 cal. (2) 1.000 km. – 1646 steps – 54 cal.	145

Steps for the day – 20 709 (13.100 km.)

January, 19

Repetitions (recovery day) 1012

Morning: Fitness for women (360 cal.) 3 Yoga Asana	360   12
Recovery Day 8x20 farmer carry	160
Walks: (1)    2.490 km. – 3682 steps – 109 cal. (2)    1.420 km. – 2409 steps -  68 cal. (3)    2.760 km. – 4980 steps – 142 cal.	319
Dog Walks: 145 reps. (1) 1.610 km. – 3109 steps – 87 cal. (2) 1.000 km. – 1646 steps – 54 cal.	141

Steps for the day: 15826 (9.280 km.)