每日健身计划四十三个足不出户自重健身练习 Best Cardio Bodyweight ExercisesPOPSUGAR FitnessWord文档格式.docx
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每日健身计划四十三个足不出户自重健身练习 Best Cardio Bodyweight ExercisesPOPSUGAR FitnessWord文档格式.docx
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tinvolvemiles.These43cardiomoveswillhelpburnfatandbuildmuscle,norunningrequired.Findyournewfavoritewaystocardiohere.
Source:
POPSUGARPhotography/KatBorchart1
JumpingJacksJumpyourlegsoutasyoubringyourhandsoverhead,thenjumpbacktostanding.Addinsomecrossjackstoworkyourinnerthighs.Openyourarmsouttothesidesasyoujumpyourlegswide.Crossyourfeetasyoujumpyourlegstogetherwhilecrossingyourarmsinfrontofyourchest.
POPSUGARStudios
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HighKneesRuninplacewhileliftingyourkneeshightothelevelofyourwaist.Engageyourabsasthekneecomesup.Pumpyourarmstowarmupyourupperbody.
2/433
HighKneeSkipsSkippingisn'
tjustforlittlekids:
it'
sagreatwarmupexercise,especiallyifyouwillbejumpinginyourworkout.
Skipinplacebyhoppingonyourrightlegwhilebringingtheleftkneeuptowardyourchest.Engageyourabsasthekneecomestowardyourchest.Switchlegs,andkeepskippingwhilepumpingyourarms.Skipfor30seconds.
3/434
BurpeesLowerintoacrouchingsquatwithyourhandsonthefloor.Doasquatthrustbyjumpingyourfeetbackintoaplankposition.Doonebasicpush-up,bendingtheelbowsandthenstraighteningbacktoaplank.Jumpthefeetforwardtothehands,andcomeintoasquat.Doanexplosivejumpstraightup,gettingasmuchheightasyoucan.
5/435
LateralBunnyHopMakesmalljumpssidetosideasifyouarejumpingoveraninvisibleline.Keepyourlegsasclosetogetheraspossible,andswingyourarmstohelpyoujump.
5/436
Single-LegLineHopsWithyourrightfootslightlyofftheground,balanceonyourleftfoot.Hopsideways,backandforth,overanimaginaryline.
6/437
LateralBoundingStartinashallowsquatwithyourweightonyourrightfoot,andleapsidewaysasfarasyoucangototheleft,landingonyourleftfootandbringingtherightfoottotheleft.Immediatelyreversedirectionsandjumptotheright.Continuejumpingsidetoside.
7/438
PlankJacksBeginintheplankposition,withyourshouldersoveryourwrists,yourbodyinonestraightline,andyourfeettogether.Likethemotionofjumpingjacks,jumpyourlegswideapart,andthenbacktogethertocompletearep.Jumpasquicklyasyouwant,butkeepyourpelvissteadyanddon'
tletyourbootyrisetowardtheceiling.Doatotalof20repstocompleteaset.
8/439
Up-DownPlankBegininafullplank.Loweryourrightelbowtothematandthenyourleft,comingintoanelbowplank.Putyourrighthandonthemat,andstraightenyourrightelbow.Dothesameonthelefttoreturntoafullplank.
10/4310
PlankWithCreepyCrawlerBringingthekneetowardyourelbowwhileholdingtheplankisaneffectivewaytoworktheobliquesandtoneyourmuffintop.
Inaplankposition,bringyourleftkneetoyourleftelbow.Thenreturntheleftlegbacktotheplankposition.Repeatthisactionontherightsidetocompleteonerep.Do15repstocompleteaset.
10/4311
LateralPlankWalkThismovewillchallengeyourcoreanddefineyourdeltoids,shapingyourshoulders.
Beginintheplankpositionwithyourhandsunderneathyourshouldersandyourbodyinonestraightline.Simultaneouslycrossyourrighthandtowardtheleftasyoustepyourleftfootouttotheleft.Thensimultaneouslystepyourlefthandandrightfoottotheleft,returningtotheplankposition.Yourhandsmovetogetherasyourfeetstepapart.Taketwomorestepsinthisdirection,keepingyourabspulledtowardyourspineandyourpelvislevel.Thiscompletesonerep.Reversedirections,takingthreestepstheright.Do15repsineachdirectiontocompleteoneset.
11/4312
PlankWithAlternatingShoulderandKneeTapThisplankvariationworkstheentirebody!
Begininaplankvariationwithyourfeetslightlywiderthanyourhips.Bringyourrighthandtoyourleftshoulder,thenplacethathandbackonthemat.Bringyourlefthandtoyourrightshoulderandreturnittothemat.Bringyourrightkneeandyourlefthandtowardoneanotherunderyourbody.Returntoaplank,andswitchsidessoyourleftkneemeetsyourrighthand.Thiscompetesonerep.Do10repstotal.
12/4313
PlankWithBunnyHopThejumpingactionofthisexercisekeepsthecaloriesburningasyourworkyourabs.
Begininaplankpositionwithyourfeettouching.Pullyourabsin,andjumpyourfeettotheright,bringingyourkneestowardyourrightelbow.Yourtorsowilltwisttotheright.Jumpyourfeetbacktoplank,tocompleteonerep.Repeatontheotherside,andcontinuealternatingsidesfor20repstotal.
13/4314
ElbowPlankWithKneeDriveStartinanelbowplank,andbringyourrightkneeintoyournose;
yourpelviswillrisetowardtheceiling.Placerightfootbackontheground.Alternatesides,bringingyourleftkneein.
14/4315
SideElbowPlankWithLegLiftThissideplankvariationreallyworksthesidesofthebody:
theobliquesandthehips.
Startinasideelbowontherightside.Withoutlettingyourpelvisdrop,liftyourleftlegupsoyourfootishigherthanyourhip.Lowertheleftlegdownwithcontrol,andactivateyourrightinnerthightohelpkeepyoustable.Thiscompletesonerep.Do10reps,thenswitchsides.
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FroggerBegininaplankposition.Jumpyourfeettotheoutsideofyourhands,comingintoadeepsquatandkeepingyourhandsonthefloor.Jumpyourfeetbacktoaplank.
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MountainClimbersStartinatraditionalplank—shouldersoverhandsandweightinyourtoes.Withyourcoreengaged,bringyourrightkneeforwardunderyourchest,withthetoesjustofftheground.Returntoyourbasicplank.Switchlegs,bringingtheleftkneeforward.Keepswitchinglegsandbegintopickupthepaceuntilitfeelsalittlelikerunninginplaceinaplankposition.Continue"
running"
inyourplankforoneminute.Ifyouneedabreak,takeaDownwardFacingDogforthreebreaths,thendofiveto10Cat-to-Cowposes.
17/4318
Push-UpandRotateFromaplankposition,performapush-up.Atthetopofthepush-up,rotatetotheleft,comingintoasideplankandreachingtherightarmtotheceiling.Returntotheplankposition,doanotherpush-up,androtateintoasideplankontheright.
18/4319
AsymmetricalPush-UpThedifferenthandpositionsworkdifferentmusclesinthechestandarms.Dotrytocatchalittleairasyoumoveyourhandsfromsidetosidetoworktowardaplyometricpush-up.
Startinaplankonyourknees.Moveyourlefthandouttotheside,thenbendbothelbows,loweringyourtorsotowardthemat.Straightenyourarmstoreturntoaplank.Thiscompletesonerep.Switchyourhands,bringinginthelefthandwhilesteppingtherighthandwide—thisiswhereyoushouldtrytojumpoffyourhands.Performapush-up.Continuealternatingsidetosidefor10reps.
19/4320
TricepDipsPlaceyourhandsonasteporfloorwithyourfingersfacingyou.Liftyourpelvisofftheground.Bendandstraightenyourelbowstoworkthebackofyourarms.
20/4321
BoxToeTouchesUsingabox,step,book,orstool,lightlytapyourlefttoestothebox,thenjumptoswitchfeet,bringingtherighttoesup.Continuealternatingfeet.Nobox?
Noworries.Hopfromfoottofoot,aimingtoesontoanimaginarystep.
21/4322
SplitLungeJumpsGreatforshapingthelegsandbutt,jumpinglungescansometimesbeintenseontheknees.Hoppingyourfeettogetherbeforeswitchingsidesdecreasestheimpactontheknees.
Standwithyourfeettogetherandyourkneessoft.Jumpandcomeintoalungewithyourleftlegforward.Pushoffwithbothfeet,jumpingthemtogether,thenhoppingintoalungewithyourrightleginfront.Jumpyourfeetbacktogethertocompleteonerep.
Do15repstocompleteaset.
22/4323
ScarecrowWithBackLungeHoldingalungetonestheleg,whilethescarecrowmotionworkssmallmusclesthatsupporttheshoulderjoint,whichareknowncollectivelyastherotatorcuff.
Stepyourleftlegbackintoadeeplunge,making90-degreeangleswithbothknees.Raiseyourarmsouttothesideuntilyourupperarmsareparalleltotheground.Bendyourelbowsto90degrees,makingaloosefistwithyourhands.Holdthelungewhileasyourotateyourupperarmsforwardtobringyourfiststothefloor.Thenrotatetheupperarmbackwardtobringthefistsup.Donotlowerorraiseyourupperarms;
keepthemparalleltothefloor.Thiscompleteonerep.Do15reps,thenlungewithyourleftlegbackfor15morerepstocompleteaset.
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ReverseLungeandHopComeintoalungewithyourrightlegback.Swingyourrightlegforwardtohopuponyourleftfoot,andlandsoftlybackinalunge.
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LungeSkipComeintoalungewithyourrightlegback.Swingyourrightleg
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