Pilates Total Body Focus Schiena e Glutei: Flessibilità e Tonificazione

Livello Intermedio
Basso Impatto, Agilità
Gambe e Glutei
37:00 Min
103 Kcal
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Descrizione Allenamento:

Pilates Fusion Con Focus Schiena e Glutei!
Un blocco di allenamento completo di livello intermedio per rinforzare il corpo con esercizi in lento movimento, un ottima sessione per tonificare il corpo e migliorare la flessibilità.

In questa sessione lavoriamo su tutto il corpo con un maggior focus su glutei e schiena.

Iniziamo il workout con un blocco di mobilizzazione e riscaldamento in piedi poi scendiamo a terra gradualmente alternando esercizi per le diverse zone del corpo.

Leggi La Descrizione Completa e La Tabella di Allenamento.

Il pilates è ottimo da inserire nel proprio programma di allenamento di tonificazione per migliorare le performance atletiche.


Struttura allenamento

 

Riscaldamento - Mobilizzazione:

 

50s        RESPIRAZIONE + DISCESA BRACCIA FRONTALE                

25s        INCLINAZIONE LATERALE LENTA                                         

25s        TORSIONE DX SX                                                                    

35s        SQUAT + DIST. BRACCIA                                                        

30s        2x GINOCCHIA AL PETTO                                                                    

60s        ROLL DOWN                                                             

40s        QUADRUPEDIA GINOCCHIA SOLL. + POS A V       INIZIO                                            

40s        POS. A V + MOLLEGGIO GAMBE

 

Allenamento:

                                                        

30s        QUADRUPEDIA GINOCCHIA SOLL. + GINOCCHIO AL GOMITO INCROCIATO                                                             

30s        POS. A V +  SULLE PUNTE                                                                    

20s        RECUPERA                                                                 

40s        SQUAT IN GINOCCHIO + ESTENSIONE TRONCO E BRACCIA                                                                   

25s        TORSIONE ALT. POS. INGINOCCHIATA                                                           

40s        SQUAT IN GINOCCHIO + ESTENSIONE TRONCO E BRACCIA                                                                   

30s        MOLLEGGIO SU POS. A V                                                                    

20s        RECUPERA                                                                 

30s        SLANCIO GLUTEO IN QUADRUPEDIA DX                                                        

35s        MOV. LAT. GAMBA IN QUADRUPEDIA UNILATERALE DX                                                        

20s        RECUPERA                                                                 

30s        SLANCIO A GAMBA TESA SX                                                               

35s        MOV. LATERALE IN QUADRUPEDIA SX                                                           

20s        RECUPERA                                                                 

35s        SOLLEVAMENTO BUSTO              SCHIENA                                                      

35s        SOLLEVAMENTO BUSTO E BRACCIA                                                               

20s        RECUPERA                                                                 

40s        PLANK APRO CHIUDO + ACCOVACCIATA                                                                     

35s        PLANK + ONE LEG KICK DX SX                                                            

20s        RECUPERA                                                                 

30s        SUPERMAN                                                               

30s        PUSH UP + SEDUTA SUI TALLONI                                                                    

30s        SWAN PREP.                                                             

25s        ESTENSIONE CONTROLATERALE IN QUADRUPEDIA ISOMETRIA                                                           

30s        ROTAZIONE GAMBA IN QUADRUPEDIA DX                                                                 

30s        PUSH UP + SEDUTA SUI TALLONI                                                                    

30s        SWAN PREP.                                                             

25s        ESTENSIONE CONTROLATERALE IN QUADRUPEDIA ISOMETRIA                                                           

30s        ROTAZIONE GAMBA IN QUADRUPEDIA DX                                                                 

15s        PAUSA                                                          

 

35s        APERTURA LAT. GAMBA DX                                                               

40s        PONTE LATERALE SX FACILITATO + APERTURA GAMBA A 90°                                                               

10s        RECUPERA                                                   

35s        MOV. GAMBA SUL FIANCO DX                                            

35s        STAR FACILITATO + MOV. GAMBA(SX)                                                           

25s        RECUPERA                                                                 

35s        APERTURA LAT. GAMBA DX SX                                                   

40s        PONTE LATERALE SX FACILITATO + APERTURA GAMBA A 90°                                                               

20s        RECUPERA                                                                 

35s        MOV. GAMBA SUL FIANCO DX                                                          

35s        STAR FACILITATO + MOV. GAMBA(SX)                                                           

30s        RECUPERA                                                                 

35s        POS A V + PLANK                                                                    

50s        SUPERMAN + MOV, BRACCIA ALT           SCHIENA                                                     

20s        PLANK                                                          

35s        PLANK + POS.V + COBRA                                                                    

35s        SOLLEVAMENTO BUSTO BRACCIA TESE                                                         

20s        RECUPERA                                                                 

35s        PLANK GINOCCHIA AL PETTO                                                             

35s        POSIZIONE A V + SULLE PUNTE                                                          

35s        PLANK GINOCCHIA AL PETTO                                                             

20s        RECUPERA                                                                 

45s        POSIZIONE COBRA + SOLL. GAMBE                                                                

20s        PAUSA                                                                                      

 

Stretching:

 

30s        RESPIRAZIONE + DISCESA BRACCIA FRONTALE                                                           

30s        MOBILIZZAZIONE COLONNA DA TERRA                                                         

30s        STRETCHING ILEOPSOAS A TERRA (DX)                                                          

30s        FLESSIONE DELL'ANCA + C CURVE                                                                  

30s        STRETCHING ILEOPSOAS A TERRA (SX)                                                           

30s        FLESSIONE DELL'ANCA + C CURVE                                                                  

15s        RECUPERA                                                                 

30s        STRETCHING GLUTEO DX SCHIENA A TERRA                                                               

30s        STRETCHING GLUTEO SX SCHIENA A TERRA                                                                

15s        RECUPERA                                                                                                                         

30s        MOBILIZZAZIONE SCHIENA IN PIEDI                      

Nascondi.

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