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