Extra Push

中度 Duration 17 分钟

目标区域: Shoulders

器械: Exercise Mat, Wall, Kettlebells, Dumbbells, Stability Ball

标签

家庭健身房锻炼肩部锻炼墙壁锻炼壶铃锻炼哑铃锻炼健身球锻炼

Exercises

设置 1 : 1 个回合

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

Big Forward Arm Circles

10 次数

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

Big Reverse Arm Circles

10 次数

Forward Shoulder Rolls

Forward Shoulder Rolls

10 次数

Backward Shoulder Rolls

Backward Shoulder Rolls

10 次数

Then drop your head, round your spine and arch your back. Repeat.

1 分钟

设置 2 : 1 个回合

36 次数

Kettlebell Rows

❤️ 适中（第2区）

Kettlebell Rows

60 次数

10 each

40 次数

40 次数

Dumbbell Fly on Ball

Dumbbell Fly on Ball

36 次数

5kg

Dumbbell Pull-over on a Ball

Dumbbell Pull-over on a Ball

36 次数

Small Forward Arm Circles

Small Forward Arm Circles

1 分钟

设置 3 : 1 个回合

Then drop your head, round your spine and arch your back. Repeat.

1 分钟

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

1 分钟

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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