初学者锻炼

Upper Body

适度 Duration 22 分钟

目标区域: Full Body

器械: Chair, Dumbbells, Barbell, Bench, Strength Machine, Pull Up Bar

添加人 Garen A

标签

完整健身房锻炼全身锻炼椅子锻炼哑铃锻炼杠铃锻炼卧推锻炼力量器械锻炼拉杆锻炼

Exercises

设置 1 : 1 个回合

Clockwise Neck Rolls

Clockwise Neck Rolls

30 秒

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 秒

❤️ 轻松（第1区）

1 分钟

1 分钟

❤️ 轻松（第1区）

30 秒

1 分钟

❤️ 轻松（第1区）

30 秒

Side to Side Right Leg Swings

Side to Side Right Leg Swings

30 秒

Side to Side Left Leg Swings

Side to Side Left Leg Swings

30 秒

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

30 秒

Repeat on the left side and continue alternating sides.

30 秒

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 秒

Lying Right Leg Circles

Lying Right Leg Circles

30 秒

Lying Left Leg Circles

Lying Left Leg Circles

30 秒

Walking High Knees

Walking High Knees

30 秒

Inward Wrist Circles

Inward Wrist Circles

30 秒

Outward Wrist Circles

Outward Wrist Circles

30 秒

设置 2 : 1 个回合

Wrist Flexor Stretches

Wrist Flexor Stretches

1 分钟

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 分钟

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 分钟

Wrist Extensor Stretches

Wrist Extensor Stretches

1 分钟

Barbell Bench Press

Barbell Bench Press

30 秒

Dumbbell Fly on Bench

Dumbbell Fly on Bench

30 秒

Return and repeat.

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.

30 秒

Cable Lat Pull Down

1 分钟

Neutral Grip Pull-Ups

Neutral Grip Pull-Ups

30 秒

Scapular Pull-Ups

Scapular Pull-Ups

30 秒

1 分钟

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 分钟

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

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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