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适度锻炼

MDS-2

中度   21 分钟

目标区域: Legs, Back, Glutes

器械: Dumbbells, Chair

MDS-2
标签
家庭健身房锻炼 腿部锻炼 哑铃锻炼 椅子锻炼

Exercises

设置 1 : 1 个回合
Right Side Stretch
Right Side Stretch
15 秒
Left Side Stretch
Left Side Stretch
15 秒
Right Quad Stretch
Right Quad Stretch
20 秒
Left Quad Stretch
Left Quad Stretch
20 秒
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
20 秒
Wide Leg Forward Bend
Wide Leg Forward Bend
20 秒
Wide Right Leg Stretch
Wide Right Leg Stretch
20 秒
Wide Left Leg Stretch
Wide Left Leg Stretch
20 秒
Alternating Pretzel Stretches
Alternating Pretzel Stretches
1 分钟
Right Tricep Stretch
Right Tricep Stretch
15 秒
Left Tricep Stretch
Left Tricep Stretch
15 秒
Right Runner's Lunge
Right Runner's Lunge
20 秒
Left Runner's Lunge
Left Runner's Lunge
20 秒
Cobra
Cobra
30 秒
Child's Pose
Child's Pose
30 秒
Downward Facing Dog
Downward Facing Dog
30 秒
Chest Openers
Chest Openers
30 秒

设置 2 : 2 个回合
Alternating Side Reaches
Alternating Side Reaches
30 秒
Supermans
Supermans
30 秒
Plank
Plank
30 秒
Push-Ups
Push-Ups
30 秒
Floor Bridge
Floor Bridge
30 秒
Big Forward Arm Circles
Big Forward Arm Circles
30 秒
Right Warrior 3
Right Warrior 3
30 秒
Left Warrior 3
Left Warrior 3
30 秒
Hammer Curls
Hammer Curls
45 秒
Side Squats
Side Squats
45 秒
Tippy Toes
Tippy Toes
30 秒
Reverse Lunges
Reverse Lunges
45 秒
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
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

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由