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Free Beginner Workout

Alongamentos Simples de Yoga

Beginner   17 minutes

Target Areas: Yoga

Equipment: Esteira de Exercício

Alongamentos Simples de Yoga
Tags
Bodyweight Workouts Yoga Workouts No Equipment Workouts
Description

Queres uma rotina simples inspirada em yoga que podes fazer antes da tua prática, treino, ou simplesmente para começar o dia da maneira certa? Faz esta rotina e desfruta de ótimos alongamentos para abrir o peito e energizar o teu núcleo.

Exercises

Set 1: 1 round
Rolamentos de Ombro para Trás
Rolamentos de Ombro para Trás
20 seconds
Rolamentos de Ombro para Frente
Rolamentos de Ombro para Frente
20 seconds

Set 2: 1 round
Then drop your head, round your spine and arch your back. Repeat.
Gato Vaca
1 minute

Set 3: 1 round
If possible, press your heels toward the floor. Keep your shoulders down and back.
Cachorro Olhando para Baixo
15 seconds
Pose da Criança com Alcances Laterais
Pose da Criança com Alcances Laterais
30 seconds
Gafanhoto
Gafanhoto
20 seconds
If possible, press your heels toward the floor. Keep your shoulders down and back.
Cachorro Olhando para Baixo
30 seconds
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Pilates Abdominais
1 minute
Estiramento de Perna Dupla
Estiramento de Perna Dupla
1 minute
Dobras de Joelho
Dobras de Joelho
1 minute
Pose Meia Cobra
Pose Meia Cobra
30 seconds

Set 4: 2 rounds
If possible, press your heels toward the floor. Keep your shoulders down and back.
Cachorro Olhando para Baixo
30 seconds
Crescente Reverso Direito
Crescente Reverso Direito
30 seconds
Dobre para Frente
Dobre para Frente
1 minute
If possible, press your heels toward the floor. Keep your shoulders down and back.
Cachorro Olhando para Baixo
1 minute
Crescente Reverso Esquerdo
Crescente Reverso Esquerdo
30 seconds

Set 5: 1 round
Meio Pombo à Direita
Meio Pombo à Direita
1 minute
Meio Pombo à Esquerda
Meio Pombo à Esquerda
1 minute

Set 6: 1 round
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Cadáver
1 minute

Appears In

locale_pt_bodyweight
Bodyweight
locale_pt_yoga
Yoga & Pilates
locale_pt_stretching
Stretching

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Yoga para Iniciantes J
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Yoga para Iniciantes D
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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