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适度锻炼

On Fire

中度   15 分钟

目标区域: Legs, Shoulders

器械: Dumbbells

On Fire
标签
家庭健身房锻炼 腿部锻炼 哑铃锻炼

Exercises

设置 1 : 1 个回合
Cross Knees to Elbows
Cross Knees to Elbows
25 秒
Sumo Obliques
Sumo Obliques
25 秒
Squat Front Kicks
Squat Front Kicks
25 秒
Squat Pulses
Squat Pulses
25 秒
Rest
Rest
30 秒

设置 2 : 2 个回合
Dumbbell V-Raises
Dumbbell V-Raises
30 秒
Dumbbell Back Row
Dumbbell Back Row
30 秒
Bent Over Alternating Flys
Bent Over Alternating Flys
30 秒
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 秒
Rest
Rest
15 秒

设置 3 : 1 个回合
Cross Knees to Elbows
Cross Knees to Elbows
25 秒
Sumo Obliques
Sumo Obliques
25 秒
Squat Front Kicks
Squat Front Kicks
25 秒
Squat Pulses
Squat Pulses
25 秒
Rest
Rest
30 秒

设置 4 : 2 个回合
Dumbbell Lunges
Dumbbell Lunges
30 秒
Dumbbell Push Press
Dumbbell Push Press
25 秒
Dumbbell Deadlifts
Dumbbell Deadlifts
25 秒
Alternating Bicep Curls
Alternating Bicep Curls
30 秒
Rest
Rest
15 秒

设置 5 : 1 个回合
Cross Knees to Elbows
Cross Knees to Elbows
25 秒
Sumo Obliques
Sumo Obliques
25 秒
Squat Front Kicks
Squat Front Kicks
25 秒
Squat Pulses
Squat Pulses
25 秒

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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