Hello 進階的朋友你們好 歡迎再度來到你們期待已久的啞鈴鍛鍊
今天會教大家用家裡/健身房的一對炸全身肌群
讓你用省時有效方式鍛鍊全身 強度絕對不亞於健身房 如果沒時間去健身房鍛鍊的話 就做這組訓練吧!
整組鍛鍊 將分為徒手暖身 啞鈴下肢、上肢、核心 以及最後的伸展收操
很多動作都是稍帶挑戰性 也跟以往有所不同
那我們廢話不多說 準備跟我開練吧
Warm up 暖身
下肢鍛鍊:
Alternative squat thrusts 啞鈴輪流火箭推
DB clean squat 啞鈴上搏
Squat and RDL 啞鈴與硬舉組合
Asymmetric stance squat (20秒switch)不對稱站距深蹲
Single leg deadlift knee drive單邊硬舉抬膝 右
Single leg deadlift knee drive 單邊硬舉抬膝 左
Squat with alternating front raise (20秒switch) 啞鈴對邊上抬
Reverse lunge 後跨步蹲
Jumping lunges 跳躍跨步蹲
上肢鍛鍊:
Push press 借力肩推
Bent over row 啞鈴划船
Alternative rear delt row 啞鈴輪流三角肌划船
Knee down push up and tap 跪姿伏地挺身碰肩
Db chest press 躺臥啞鈴胸推
Db chest flys into press 躺臥飛鳥+胸推
Overhead tricep extension 過頭三頭屈伸
Alternative Front raise 啞鈴輪流前舉
Hammer curls 輪流二頭彎舉
核心鍛鍊:
Dumbbell leg raise 啞鈴抬腳
Raised flutter kick 啞鈴踢腿
Leg hold 抬腳停留
Side plank DB raise R 側平板抬啞鈴
Side plank DB raise L 側平板抬啞鈴
Plank dumbbell drag 平板手拉啞鈴
Spider tap 蜘蛛點地
*此影片無商業合作
Follow May Fit instagram ▶ / may8572fit
加入女力健身App(14天免費試用) ▶ join.nuli.app/may
逛逛我的網站(高蛋白點心&運動服飾)▶ www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID: @mayufit ▶ lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ • May Fit 居家跟著做系列 #Stay...
健身初學女孩必看!人氣觀念影片▶ / playlist
Music by LYRE - CRY WOLF - thmatc.co/?l=F5C32D20
Music by Martian - Energy - thmatc.co/?l=9B75470D
Music by Eric Reprid - Hate On Me - thmatc.co/?l=9140934A
Music by SoLonely - Into 2 - thmatc.co/?l=DD298BBD
Music by Kim Chi Sun - The Way You Want (feat. CHARLES) - thmatc.co/?l=A60A2815
Music by Dunstan - Get Ready - thmatc.co/?l=994013B8
Music by Connor Musarra - MERCURY - thmatc.co/?l=33E78337
Music by TrapFunk&Alivio - É o Biicho - thmatc.co/?l=9C6CEB57
Music by HYRA - REM (No Sleep) - thmatc.co/?l=4E3A368A
Music by JEN Z - Counting Sheep - thmatc.co/?l=F006D5FA
Негізгі бет Спорт 26 min 居家啞鈴增肌全身性高強度訓練!短時有效 | 臀腿、胸背、核心🔥適合進階者挑戰
Пікірлер: 63