Gambe Toniche e Glutei Sodi Con Esercizi In Interval Training

Livello Base Plus
Cardiovascolare, Interval Training, Agilità, Alto Impatto
Gambe e Glutei
21:00 Min
144 Kcal
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Descrizione Allenamento:

Allenamento per gambe e glutei interval training.

Svolgeremo tutto il workout in piedi alternando esercizi cardiovascolari ed esercizi mirati per gambe e glutei.

Primo blocco in interval training con  tempi 20:20:10
Secondo blocco in interval training con  tempi 30:20

Leggi La Descrizione Completa e La Tabella di Allenamento.

Un ottimo workout per chi ha iniziato ad allenarsi da poco ma già cerca qualcosa in più del livello base, la combinazione di cardio ed esercizi di tonificazione rende questo workout efficace e dinamico.

Questo workout è completo di riscaldamento e stretching finale.

 

Struttura allenamento

 

Riscaldamento:

 

20s        DISCESA SUI FIANCHI FINO AL GINOCCHIO                                                                 

20s        MEZZO SQUAT                                                         

20s        SPINTE INDIETRO                                                                   

20s        DISCESA FRONTALE SU GAMBA ALT                                                               

20s        SPINTA SU GAMBA DX                                                          

20s        SPINTA SU GAMBA SX                                                           

20s        CAMMINATA LATERALE SU MEZZO SQUAT                                                                 

20s        SALTELLATA LATERALE                                                          

20s        CALCIATA SALTELLATA                                                          

20s        STEP TOUCH

 

Allenamento Interval 20:20:10

                                                                      

20s        SQUAT                                                         

20s        MEZZO SQUAT                                                         

10s        CORSA LENTA SUL POSTO                                                                  

20s        AFFONDO INDIETRO ALTERNATO                                                                   

20s        SKIP + SLANCIO                                                        

10s        STEP TOUCH                                                             

20s        SPOSTAMENTO LATERALE MANO AL PIEDE OPPOSTO                                             

20s        JUMP SU MEZZO SQUAT                                                                     

10s        STEP TOUCH                                                             

20s        MEZZO SQUAT CON SOLLEVAMENTO LATERALE GAMBA                                                      

20s        SQUAT CON SALTO E PASSO LATERALE                                                         

10s        STEP TOUCH                                                             

20s        SALTO + AFFONDO INDIETRO                                                            

20s        SKIP ALTO + TOCCO SOTTOCOSCIA                                                                

10s        SALTELLATA LATERALE                                                          

20s        SQUAT COMPLETO + MEZZO SQUAT                                                              

20s        MOLLEGGIO SU SQUAT                                                        

10s        SALTO SFORBICIATO                                                             

20s        ALLUNGO DIETRO + ROTAZIONE ALT                                                             

20s        PASSO INCROCIATO DIETRO CON SALTO                                                                     

10s        466 - CALCIATA AI GLUTEI                                                                  

20s        AFFONDO INDIETRO DX                                                        

20s        CALCIATA DX SX + SKIP DX SX                                                            

10s        SALTELLATA LATERALE                                                          

20s        AFFONDO INDIETRO SX                                                        

20s        CALCIATA DX SX + SKIP DX SX                                                            

10s        STEP TOUCH                                                             

20s        PAUSA                                                          

             

Sessione Interval 30:20

                                                        

30s        SQUAT                             

20s        STEP TOUCH                                                             

30s        AFFONDO INDIETRO ALTERNATO                                                                   

20s        CORSA LENTA SUL POSTO                                                                  

30s        SPOSTAMENTO LATERALE MANO AL PIEDE OPPOSTO                                             

20s        STEP TOUCH                                                             

30s        MEZZO SQUAT CON SOLLEVAMENTO LATERALE GAMBA                                                      

20s        STEP TOUCH                                                             

30s        SALTO + AFFONDO INDIETRO                                                            

20s        V STEP SALTATO                                                                     

30s        SQUAT COMPLETO + MEZZO SQUAT                                                              

20s        V STEP SALTATO                                                                     

30s        ALLUNGO DIETRO + ROTAZIONE ALT                                                             

20s        SALTELLATA LATERALE                                                          

30s        AFFONDO INDIETRO ALTERNATO                                                                   

20s        STEP TOUCH                                                                                         

20s        PAUSA                                                          

 

Defa & Stretch:

                                                                      

30s        RESPIRAZIONE                                                          

30s        MOBILIZZAZIONE COLONNA                                                              

10s        RECUPERA                                                                 

25s        STRETCHING GAMBA POS SEDUTA        

25s        STRETCHING GAMBA POS SEDUTA                       

10s        RECUPERA                                                                 

20s        TORSIONE DEL TRONCO POS. SEDUTA                                                           

20s        TORSIONE DEL TRONCO POS. SEDUTA                                                                         

30s        SCARICO DELLA COLONNA DA TERRA    

Nascondi.

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