arms workout15 分間の言い訳なし、器具なし、全身トレーニング By LWFITT
バイオシナジー アンバサダー兼フィットネス プレゼンターのリサ ウィルキンソンによる 15 分間の素晴らしい全身ワークアウトで、朝を元気にスタートしましょう。
FITT IN 15 LWFITTによる言い訳も器具もいらない、15分間の全身ワークアウト!! #makeithappen
準備し始める
まずは3～5分間軽くジョギングしてウォーミングアップしましょう。
（各エクササイズを30秒間行い、その後30秒間休憩し、サーキットをさらに2回繰り返します）
エクササイズ1: スクワット足を肩幅に開いて立ちます。腹筋を収縮させて引き締めます。背中をまっすぐに保ったまま、膝と腰を曲げてスクワットを開始します。膝をつま先と一直線に保ちます。立ち上がる位置に戻るまで、脚を完全に伸ばします。(30 秒)
エクササイズ2: 腕立て伏せ両手を肩幅に広げて、前方の床に置きます。手首と肘は胸のライン上に置きます。体は手と膝だけで支えます。腹筋をきつく締め、骨盤をまっすぐに保ちます。肘を曲げて、上腕が床と平行になるまで体を床に向かって下げます。少しの間停止してから、開始位置まで押し戻します (30 秒)
エクササイズ3: ランジまっすぐ立ち、両手を体の横に置き、足を肩幅より少し広くします。前に踏み出し、前膝が約 90 度になるように体を落とします。動きの一番下で、押し上げて前脚をスタート位置に戻します。動きの間中、胸を張り、背筋をまっすぐに伸ばし、頭を前に向けます。反対の脚で繰り返します。(30 秒)
エクササイズ4: プランクポジション肘と前腕を平らにして、顔をタオル/マットに向けて横になります。胴体、太もも、膝を床から浮かせます。腹筋を引き締め、骨盤をまっすぐに保ちます。この姿勢を少なくとも 30 秒間、またはフォームが崩れ始めるまで維持します。
サーキットをあと2回繰り返します。#makeithappen
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