Improvement

中度 Duration 45 分钟

目标区域: Shoulders, Back

器械: Barbell, Exercise Mat, Dumbbells, Kettlebells, Bench, Wall, Pull Up Bar

添加人 Laura Anastasio

标签

完整健身房锻炼肩部锻炼杠铃锻炼哑铃锻炼壶铃锻炼卧推锻炼墙壁锻炼拉杆锻炼

Exercises

设置 1 : 1 个回合

Wrist Circles

20 秒

Outward Wrist Circles

Outward Wrist Circles

10 秒

Inward Wrist Circles

Inward Wrist Circles

10 秒

Wrist Extensor Stretches

Wrist Extensor Stretches

20 秒

Wrist Flexor Stretches

Wrist Flexor Stretches

20 秒

Body Hugs

20 秒

Backward Shoulder Rolls

Backward Shoulder Rolls

10 秒

设置 2 : 3 个回合

Barbell Reverse Curl to Press

Barbell Reverse Curl to Press

30 秒

Barbell Reverse Grip Row

20 秒

Rest

20 秒

设置 3 : 3 个回合

Push-Ups

25 秒

Reverse Elbow Plank

Reverse Elbow Plank

20 秒

Child's Pose

20 秒

Dumbell Back Row

Dumbell Back Row

30 秒

Overhead Press

20 秒

Plank with Shoulder Taps

Plank with Shoulder Taps

20 秒

Rest

30 秒

设置 4 : 3 个回合

Diamond Push Ups

Diamond Push Ups

25 秒

Upward Plank

20 秒

Child's Pose

20 秒

Right Lawnmower with Kettlebell

Right Lawnmower with Kettlebell

20 秒

Left Lawnmower with Kettlebell

Left Lawnmower with Kettlebell

20 秒

Dumbbell Upright Rows

Dumbbell Upright Rows

20 秒

Rest

30 秒

设置 5 : 3 个回合

Push-Up Bird Dog

Push-Up Bird Dog

25 秒

Reverse Table Top

Reverse Table Top

20 秒

Child's Pose

20 秒

Dumbbell Fly

20 秒

Dumbbell Side Bends

Dumbbell Side Bends

40 秒

Rest

30 秒

设置 6 : 2 个回合

Spiderman Push-Ups

Spiderman Push-Ups

20 秒

Child's Pose

20 秒

Star Push-ups

20 秒

Child's Pose

20 秒

Plank

1 分钟

Straight Back Rowing with Curl

Straight Back Rowing with Curl

30 秒

Side Bends

20 秒

Left Lunge Easy Twist

Left Lunge Easy Twist

20 秒

Right Twisting Down Dog

Right Twisting Down Dog

10 秒

Right Lunge Easy Twist

Right Lunge Easy Twist

20 秒

Left Twisting Down Dog

Left Twisting Down Dog

10 秒

Feet on Wall Push-Ups

Feet on Wall Push-Ups

20 秒

Wall Plank

30 秒

Child's Pose

20 秒

Handstand

30 秒

Hip Flexor Stretch Right

Hip Flexor Stretch Right

10 秒

Hip Flexor Stretch Left

Hip Flexor Stretch Left

10 秒

Pull-ups

20 秒

90 Lat Stretch

30 秒

Chin Ups

20 秒

Hang

10 秒

Extended Child's Pose

Extended Child's Pose

10 秒

Child's Pose with Side Reaches

Child's Pose with Side Reaches

20 秒

Child's Pose with Reverse Prayer

Child's Pose with Reverse Prayer

10 秒

相关锻炼

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Shoulders And Upper Back

Shoulders And Upper Back

26 分钟 45 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.