高强度锻炼

Abs

激烈 Duration 36 分钟

目标区域: Core

器械: Dumbbells, Pull Up Bar

添加人 Caroline Wambani

标签

家庭健身房锻炼腹肌和核心锻炼哑铃锻炼拉杆锻炼

Exercises

设置 1 : 1 个回合

Dumbbell Lunge and Rotation

重量: 适中
❤️ 最大（第5区）

Dumbbell Lunge and Rotation

12 次数

4 sets 12 reps

1 分钟

设置 2 : 1 个回合

Dumbbell Lunge and Rotation

重量: 适中
❤️ 最大（第5区）

Dumbbell Lunge and Rotation

12 次数

4 sets 12 reps

1 分钟

设置 3 : 1 个回合

Dumbbell Lunge and Rotation

重量: 适中
❤️ 最大（第5区）

Dumbbell Lunge and Rotation

12 次数

4 sets 12 reps

1 分钟

设置 4 : 1 个回合

Dumbbell Lunge and Rotation

重量: 适中
❤️ 最大（第5区）

Dumbbell Lunge and Rotation

12 次数

4 sets 12 reps

1 分钟

设置 5 : 1 个回合

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 次数

4 sets 12 reps

1 分钟

设置 6 : 1 个回合

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 次数

4 sets 12 reps

1 分钟

设置 7 : 1 个回合

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 次数

4 sets 12 reps

1 分钟

设置 8 : 1 个回合

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 次数

4 sets 12 reps

1 分钟

设置 9 : 1 个回合

Dumbbell Side Bends

Dumbbell Side Bends

1 分钟

4 sets 12 reps

1 分钟

设置 10 : 1 个回合

Dumbbell Side Bends

Dumbbell Side Bends

1 分钟

4 sets 12 reps

1 分钟

设置 11 : 1 个回合

Dumbbell Side Bends

Dumbbell Side Bends

1 分钟

4 sets 12 reps

1 分钟

设置 12 : 1 个回合

Dumbbell Side Bends

Dumbbell Side Bends

1 分钟

4 sets 12 reps

1 分钟

设置 13 : 1 个回合

Hanging L Raises

Hanging L Raises

12 次数

4 sets 12 reps

1 分钟

设置 14 : 1 个回合

Hanging L Raises

Hanging L Raises

12 次数

4 sets 12 reps

1 分钟

设置 15 : 1 个回合

Hanging L Raises

Hanging L Raises

12 次数

4 sets 12 reps

1 分钟

设置 16 : 1 个回合

Hanging L Raises

Hanging L Raises

12 次数

4 sets 12 reps

1 分钟

设置 17 : 1 个回合

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 次数

4 sets of 12

1 分钟

设置 18 : 1 个回合

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 次数

4 sets of 12

1 分钟

设置 19 : 1 个回合

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 次数

4 sets of 12

1 分钟

设置 20 : 1 个回合

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 次数

4 sets of 12

1 分钟

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本次锻炼的首选

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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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