Programmes d'entrainement » Крис Хериа " Advanced "
Core 19 день/ пт
Série 1
2 rounds
40
Sec
Jumping jacks
repos: 20 sec
40
Sec
Half Burpees
repos: 20 sec
40
Sec
Elbow plank with body turn
repos: 40 sec, après la série 60 sec
Série 2
2 rounds
10
rep
Soulever vos jambes (les doigts de pieds doivent toucher la barre)
repos: 30 sec
12
rep
Windshield wipers
repos: 30 sec
15
rep
Hanging oblique knee raises (each side)
repos: 30 sec
maximum
Sec
L-sit on parallel bars
repos: 30 sec
15
rep
Leg raises on parallel bars
repos: 30 sec
20
rep
Knee/Hip Raise On Parallel Bars
repos: 30 sec, après la série 60 sec
Série 3
3 rounds
40
Sec
Turning the body with the holding of raised legs
repos: 20 sec
40
Sec
Seated Scissor Kicks
repos: 20 sec
40
Sec
Lifting the body lying with the touch of socks at the top point
repos: 30 sec
40
Sec
Crunches from the position of "cross" with the touch of heels
repos: 30 sec
40
Sec
Hold raised legs and body
repos: 30 sec
40
Sec
Plank on elbows with pelvic movement up and down
repos: 30 sec, après la série 60 sec
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