Upper

中度 Duration 17 分钟

目标区域: Shoulders, Arms

器械: Dumbbells, Exercise Mat, Pull Up Bar, Foam Roller, Kettlebells

由私人教练添加 Nick Kuchwara

标签

家庭健身房锻炼肩部锻炼哑铃锻炼拉杆锻炼泡沫轴锻炼壶铃锻炼

描述

At home upper body, requires DB’s and pull-up bar. Or you may adapt and do push-ups and any form of banded pull or even a table for your pulls. Hope you enjoy and keep on keeping on! Rest when needed.

Exercises

设置 1 : 3 个回合

Dumbbell Chest Press

重量: 适中

Dumbbell Chest Press

12 次数

Spine Twisting Pose

Spine Twisting Pose

30 秒

Alternating Bent Over Rows

重量: 适中

Alternating Bent Over Rows

12 次数

设置 2 : 3 个回合

10 次数

Angel Arms on Foam Roller

Angel Arms on Foam Roller

30 秒

Right Waiter's Walk

Right Waiter's Walk

30 秒

Left Waiter's Walk

Left Waiter's Walk

30 秒

设置 3 : 3 个回合

Push-Up and Rotation

Push-Up and Rotation

15 次数

Side Plank Dips

Side Plank Dips

15 次数

30 秒

设置 4 : 3 个回合

30 秒

相关锻炼

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Upper Push and Pull

Upper Push and Pull

20 分钟, 中度

7 分钟 6 秒, 中度

Quickdraw Adjustable Dumbbells

本次锻炼的首选

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.