Skimble
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适度锻炼

Push Workout

中度   30 分钟

目标区域: Upper Body

器械: Dumbbells, Bench, Chair, Exercise Mat

Angel Ehrlich
 		    添加人 Angel Ehrlich
Push Workout
标签
家庭健身房锻炼 上半身锻炼 哑铃锻炼 卧推锻炼 椅子锻炼
描述

Chest, Shoulders, and Triceps

Exercises

设置 1 : 1 个回合
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
30 秒
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
30 秒
Stretch - Standing Cross Body Arms
Stretch - Standing Cross Body Arms
1 分钟
Shoulder Shrugs
Shoulder Shrugs
30 秒
Desk Chair Cat Cow
Desk Chair Cat Cow
30 秒
Transition
Transition
15 秒

设置 2 : 1 个回合
Dumbbell Bench Press
Dumbbell Bench Press
40 秒
Transition
Transition
20 秒
Seated Dumbbell Front Presses
Seated Dumbbell Front Presses
40 秒
Transition
Transition
20 秒
Dumbbell Fly on Bench
Dumbbell Fly on Bench
40 秒
Transition
Transition
20 秒
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
40 秒
Transition
Transition
20 秒
Straight Pullover
Straight Pullover
40 秒
Transition
Transition
20 秒
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 秒
Transition
Transition
20 秒
Tricep Push-Ups
Tricep Push-Ups
40 秒
Transition
Transition
20 秒
Dumbbell Crossover Punch
Dumbbell Crossover Punch
40 秒
Transition
Transition
20 秒
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.
Push-Ups
40 秒
Transition
Transition
20 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 秒
Transition
Transition
20 秒
Elbow Scissor Kicks
Elbow Scissor Kicks
40 秒
Transition
Transition
20 秒
90-90 Crunch Taps
90-90 Crunch Taps
40 秒
Transition
Transition
20 秒

设置 3 : 1 个回合
Dumbbell Bench Press
Dumbbell Bench Press
40 秒
Transition
Transition
20 秒
Seated Dumbbell Front Presses
Seated Dumbbell Front Presses
40 秒
Transition
Transition
20 秒
Dumbbell Fly on Bench
Dumbbell Fly on Bench
40 秒
Transition
Transition
20 秒
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
40 秒
Transition
Transition
20 秒
Straight Pullover
Straight Pullover
40 秒
Transition
Transition
20 秒
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 秒
Transition
Transition
20 秒
Tricep Push-Ups
Tricep Push-Ups
40 秒
Transition
Transition
20 秒
Dumbbell Crossover Punch
Dumbbell Crossover Punch
40 秒
Transition
Transition
20 秒
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.
Push-Ups
40 秒
Transition
Transition
20 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 秒
Transition
Transition
20 秒
Elbow Scissor Kicks
Elbow Scissor Kicks
40 秒
Transition
Transition
20 秒
90-90 Crunch Taps
90-90 Crunch Taps
40 秒
Transition
Transition
20 秒

设置 4 : 1 个回合
Seated Shoulder Stretch
Seated Shoulder Stretch
45 秒
Shoulder Stretch R
Shoulder Stretch R
30 秒
Shoulder Stretch L
Shoulder Stretch L
30 秒
Seated Archer
Seated Archer
30 秒
Seated Archer
Seated Archer
30 秒

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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.

Buy Now

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在 Workout Trainer 进行这项锻炼
✓ 跟随移动多媒体锻炼
✓ 集成智能手表和心率监测器体验
✓ 赚取积分，在排行榜上竞争，保持动力！
✓ 适合您忙碌生活方式的日程安排
在 App Store 中下载   从 Google Play 下载 Workout Trainer。
记录锻炼
推荐装备

在家做这个锻炼，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

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锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

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