高强度锻炼

Upper Body

激烈 Duration 37 分钟

目标区域: Arms

器械: Dumbbells, Bench, Medicine Ball

添加人 Harun Avci

标签

完整健身房锻炼手臂锻炼哑铃锻炼卧推锻炼实心球锻炼

Exercises

设置 1 : 1 个回合

1 分钟 15 秒

30 秒

Inchworm to Side Planks

Inchworm to Side Planks

30 秒

1 分钟

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

25 秒

5 秒

设置 2 : 3 个回合

25 秒

10 秒

设置 3 : 3 个回合

After four concentrated reps, switch sides.

Isometric Bicep Curls

30 秒

10 秒

设置 4 : 3 个回合

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

30 秒

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

30 秒

5 秒

设置 5 : 2 个回合

Dumbbell Wrist Curls

Dumbbell Wrist Curls

25 秒

5 秒

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

25 秒

5 秒

设置 6 : 3 个回合

30 秒

5 秒

设置 7 : 1 个回合

Push-Up and Rotation

Push-Up and Rotation

30 秒

5 秒

25 秒

5 秒

设置 8 : 3 个回合

Dumbbell Bench Press

Dumbbell Bench Press

30 秒

5 秒

设置 9 : 3 个回合

Bench Dumbbell Fly

Bench Dumbbell Fly

30 秒

5 秒

设置 10 : 3 个回合

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

30 秒

5 秒

设置 11 : 1 个回合

Diamond Push-Ups

Diamond Push-Ups

20 秒

5 秒

设置 12 : 3 个回合

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

20 秒

10 秒

设置 13 : 2 个回合

Lateral to Front Raises

Lateral to Front Raises

25 秒

10 秒

设置 14 : 2 个回合

Dumbbell Upright Rows

Dumbbell Upright Rows

20 秒

Dumbbell V-Raises

Dumbbell V-Raises

20 秒

5 秒

设置 15 : 3 个回合

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

30 秒

10 秒

设置 16 : 2 个回合

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

25 秒

10 秒

设置 17 : 1 个回合

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 秒

10 秒

设置 18 : 1 个回合

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

30 秒

5 秒

25 秒

5 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

20 秒

20 秒

5 秒

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

30 秒

5 秒

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 秒

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 秒

10 秒

1 分钟

10 秒

25 秒

10 秒

Russian Twists with a Ball

Russian Twists with a Ball

25 秒

5 秒

Wide Leg Sit-Ups

Wide Leg Sit-Ups

40 秒

5 秒

Contralateral Limb Raises

Contralateral Limb Raises

30 秒

20 秒

Lying Supermans

Lying Supermans

25 秒

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Upper body & cardio

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36 分钟, 中度

1 小时 16 分钟 30 秒, 中度

39 分钟 30 秒, 激烈

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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