初学者锻炼

New One

适度 Duration 25 分钟

目标区域: Full Body

器械: Dumbbells, Kettlebells, Resistance Bands, Chair, Wall

添加人 Jessica Rothen

标签

家庭健身房锻炼全身锻炼哑铃锻炼壶铃锻炼阻力带锻炼椅子锻炼墙壁锻炼

Exercises

设置 1 : 1 个回合

Alternating Bent Over Rows

Alternating Bent Over Rows

20 次数

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

Alternating Bicep Curls

20 次数

Alternating Hammer Curls

Alternating Hammer Curls

20 次数

Dumbbell Deadlifts

Dumbbell Deadlifts

20 次数

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

20 次数

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

20 次数

1 分钟

Lateral to Front Raises

Lateral to Front Raises

20 次数

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

20 次数

Kettlebell Deadlifts

Kettlebell Deadlifts

20 次数

Kettlebell Upright Rows

Kettlebell Upright Rows

20 次数

Left Romanian Kettlebell Deadlifts

Left Romanian Kettlebell Deadlifts

20 次数

Right Romanian Kettlebell Deadlifts

Right Romanian Kettlebell Deadlifts

20 次数

1 分钟

Band Front Raises

Band Front Raises

20 次数

Seated Leg Raises

Seated Leg Raises

20 次数

20 次数

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

20 次数

Elbow To Knee Twists

Elbow To Knee Twists

1 分钟

Wide Squat Holds

Wide Squat Holds

20 次数

20 次数

20 次数

Backward Shoulder Rolls

Backward Shoulder Rolls

20 次数

1 分钟

Seated Torso Twists

Seated Torso Twists

1 分钟

Up and Down Neck Tilts

Up and Down Neck Tilts

1 分钟

相关锻炼

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21 分钟 13 秒, 中度

25 分钟 50 秒, 适度

Total Body Training

Total Body Training

10 分钟, 适度

24 分钟 4 秒, 中度

22 分钟 32 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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Supersets - Lower And Tricep

Supersets - Lower And Tricep

27 分钟, 激烈

Arm Strength Training

Arm Strength Training

43 分钟 45 秒, 中度