Addominali Scolpiti! Allenamento Completo Per Tonificare Gli Addominali

Livello Intermedio
Cardiovascolare, Agilità, Alto Impatto
Total Body
18:00 Min
108 Kcal
Condividi questo workout
Descrizione Allenamento:

Allenamento completo con focus core e addominali.

Alterniamo il lavoro in piedi e il lavoro a terra sul tappetino per rinforzare tutta la zona centrale del corpo.

Saranno presenti molte varianti plank, varianti crunch ed esercizi cardio impegnativi.
Tempi di lavoro bassi da 20 secondi e sequenze di esercizi dinamiche e stimolanti.

Leggi La Descrizione Completa e La Tabella di Allenamento.

Un workout ottimale da inserire sia in un programma di allenamento orientato al dimagrimento, sia in un programma orientato alla tonificazione.

Questo workout è completo di riscaldamento e stretching finale.


Struttura allenamento

 

Riscadalmento:

 

20s        DISCESA SUI FIANCHI OLTRE IL GINOCCHIO                                                                

20s        DISCESA FRONTALE SU GAMBA ALT                                                               

20s        TORSIONE TRONCO                                                               

20s        TORSIONE + TOCCO GOMITO GINOCCHIO ALT.                                                         

20s        CAMMINATA SU PLANK                                                        

20s        RECUPERA

 

Allenamento:

                                                                      

20s        CRUNCH                                                                    

10s        RECUPERA                                                                 

20s        CRUNH MANI AI TALLONI                                                                   

10s        RECUPERA                                                                 

20s        CRUNCH MANI UNITE INTERNO COSCIA                                                        

10s        RECUPERA                                                                 

20s        PLANK - APERTURA GAMBE CHIUSURA GAMBE                                           

10s        RECUPERA                                                                 

20s        PLANK GINOCCHIO AL PETTO                                                            

10s        RECUPERA                                                                 

20s        SFORBICIATA FIANCO DX                                                                    

10s        RECUPERA                                                                 

20s        SFORBICIATA FIANCO SX                                                                     

10s        RECUPERA                                                                 

20s        SFORBICIATA FRONTALE                                                                     

10s        RECUPERA                                                                 

                                                                                    

20s        CAMMINATA SU PLANK + SOLL. GAMBE ALT                                                              

10s        RECUPERA                                                                 

20s        CAMMINATA SU PLANK + APRO CHIUDO GAMBE                                                                   

10s        RECUPERA                                                                 

20s        CAMMINATA SU PLANK + GINOCCHIO AL PETTO DX SX + TORSIONE                           

10s        RECUPERA                                                                 

20s        CAMMINATA SU PLANK + TOCCO GINOCCHIO OPPOSTO                                                      

10s        RECUPERA                                                                 

20s        CAMMINATA SU PLANK + TOCCO SPALLE ALT                                                            

10s        RECUPERA                                                                 

20s        2 JUMPING JACKS + CAMMINATA IN PLANK                                                               

15s        RECUPERA                                                                 

20s        PONTE PER GLUTEI                                                                

20s        PONTE GLUTEI ISOMETRIA                                                                

10s        RECUPERA                                                                 

                                                                      

20s        JUMPING JACKS                                                                     

10s        RECUPERA                                                                 

20s        PLANK + TAGLIO LATERALE                                                                

10s        RECUPERA                                                                 

20s        PLANK APRI CHIUDI + GOMITO GINOCCHIO                                                               

10s        RECUPERA                                                                 

20s        PLANK GINOCCHIO AL PETTO + TORSIONE                                                                 

10s        RECUPERA                                                                 

20s        PLANK IN CORSA                                                                    

10s        RECUPERA                                                                 

20s        PLANK CON TOCCO SPALLE DX SX                                                                   

10s        RECUPERA                                                                 

20s        PLANK SALI SCENDI SU GOMITI                                                         

10s        RECUPERA                                                                 

20s        SPRAWL                                                                     

10s        RECUPERA                                                                 

20s        SQUAT JUMP + CAMMINATA IN PLANK                                                         

10s        RECUPERA                                                                               

20s        PUGNO INCROCIATO                                                            

10s        RECUPERA                                                                 

20s        3 TORSIONI 1 PUGNO                                                            

10s        RECUPERA                                                                 

20s        CAMMINATA LATERALE GINOCCHIO SU                                                                      

20s        RECUPERA                                                                 

 

Defa & Stretch:

 

20s        ALLUNGAMENTO FIANCO E DISTENSIONE BRACCIO DX                                           

20s        ALLUNGAMENTO FIANCO E DISTENSIONE BRACCIO SX                                            

20s        MOBILIZZAZIONE COLONNA                                                              

20s        COBRA                                                         

30s        SCARICO DELLA COLONNA DA TERRA    

Nascondi.

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