初学者锻炼

Friday

适度 Duration 1 小时

目标区域: Arms

器械: Wall, Dumbbell, Bench, Chair

添加人 Yunie Valentine

标签

家庭健身房锻炼手臂锻炼墙壁锻炼哑铃锻炼卧推锻炼椅子锻炼

描述

A Shakerciser workout to work your back, triceps & biceps. Do max reps of each exercise. Required equipment: exercise mat and dumbbells

Exercises

设置 1 : 1 个回合

Big Forward Arm Circles

Big Forward Arm Circles

30 秒

Big Reverse Arm Circles

Big Reverse Arm Circles

30 秒

Side Cross Kicks

Side Cross Kicks

30 秒

30 秒

Small Forward Arm Circles

Small Forward Arm Circles

30 秒

Small Reverse Arm Circles

Small Reverse Arm Circles

30 秒

设置 2 : 2 个回合

Wall Tricep Push Ups

Wall Tricep Push Ups

40 秒

Wall Diamond Push-Ups

Wall Diamond Push-Ups

40 秒

Transition

15 秒

40 秒

Wall Push-Ups with Leg Lifts

Wall Push-Ups with Leg Lifts

40 秒

Transition

15 秒

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

40 秒

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

40 秒

Rest

15 秒

Flying Supermans

Flying Supermans

40 秒

Lying Supermans

Lying Supermans

40 秒

Rest

15 秒

Modified Cobra

40 秒

Y-T-A

40 秒

Rest

15 秒

Right Tricep Push-Ups

Right Tricep Push-Ups

40 秒

Left Tricep Push-Ups

Left Tricep Push-Ups

40 秒

Rest

15 秒

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 分钟 20 秒

Dumbbell Chest Press

Dumbbell Chest Press

45 秒

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

45 秒

20 秒

设置 3 : 2 个回合

Dumbbell Upright Rows

Dumbbell Upright Rows

40 秒

Chair Tricep Dips

Chair Tricep Dips

40 秒

Rest

15 秒

Isometric Bicep Curls

Isometric Bicep Curls

1 分钟 20 秒

40 秒

Rest

15 秒

Dumbbells Diagonal Shoulder Raise

1 分钟 20 秒

Bent Arm Lateral Shoulder Raise

40 秒

Rest

15 秒

Alternating Bent Over Rows

Alternating Bent Over Rows

1 分钟 20 秒

Tricep Extensions

Tricep Extensions

1 分钟 20 秒

Rest

15 秒

Alternating Bicep Curls

Alternating Bicep Curls

1 分钟 20 秒

Alternating Dumbbell Curl to Press

1 分钟 20 秒

Rest

15 秒

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

40 秒

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

40 秒

Rest

20 秒

设置 4 : 1 个回合

30 秒

Upward Facing Dog

Upward Facing Dog

20 秒

Downward Facing Dog

Downward Facing Dog

20 秒

Rhomboid Opener

Rhomboid Opener

30 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 秒

Tricep Stretches

Tricep Stretches

30 秒

Left Arm Cross Stretch

Left Arm Cross Stretch

20 秒

Right Arm Cross Stretch

Right Arm Cross Stretch

20 秒

Bicep Stretches

Bicep Stretches

20 秒

Modified Vinyasa

Modified Vinyasa

40 秒

Extended Child's Pose

Extended Child's Pose

20 秒

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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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