Biceps & Core

中度 Duration 1 小时

目标区域: Arms, Core

器械: Dumbbells, Wall, Bench

添加人 Asif Kalam

标签

家庭健身房锻炼手臂锻炼哑铃锻炼墙壁锻炼卧推锻炼

Exercises

设置 1 : 1 个回合

❤️ 适中（第2区）

5 分钟

设置 2 : 4 个回合

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

重量: 重

Alternating Bicep Curls

24 次数

45 秒

Continue to walk your legs up the wall until they are comfortably raised higher than a standard full plank.

1 分钟

45 秒

设置 3 : 3 个回合

Right Concentrated Bicep Curls

重量: 重

Right Concentrated Bicep Curls

12 次数

20 秒

Left Concentrated Bicep Curls

重量: 重

Left Concentrated Bicep Curls

12 次数

45 秒

Then, hop back to your starting position.

❤️ 剧烈（第3区）

30 次数

45 秒

设置 4 : 3 个回合

Alternating Hammer Curls

重量: 重

Alternating Hammer Curls

24 次数

45 秒

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 分钟

45 秒

设置 5 : 3 个回合

Dumbbell Wrist Curls

重量: 适中

Dumbbell Wrist Curls

重复直到失败

30 秒

Dumbbell Reverse Wrist Curls

重量: 适中

Dumbbell Reverse Wrist Curls

重复直到失败

30 秒

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

40 次数

45 秒

设置 6 : 1 个回合

❤️ 适中（第2区）

5 分钟

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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.

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