Senaman

Mula Senaman

26 m

Tiada Peralatan

Quadriceps +

205 kcal

Leg Burner

Latihan ini adalah sebahagian daripada pelan ini:

21-Day Beginner Calisthenics Plan For Men

21 Latihan

3 Minggu

Warmup

Block #1

Block #2

Block #3

Block #4

Cooldown

Warmup

Lateral Hip Opener

20 sMasaTiada peralatan

Leg Swing

Left Side

20 sMasaTiada peralatan

Leg Swing

Right Side

20 sMasaTiada peralatan

Standing Aternate Hip Circle

Left Side

20 sMasaTiada peralatan

Standing Aternate Hip Circle

Right Side

20 sMasaTiada peralatan

90/90 Hip Warmup

20 sMasaTiada peralatan

Rehat

30 s

Tambah Senaman

Kongsi

Mula Latihan