Arms

보통 Duration 31 분들

대상 영역: Legs

장비: Dumbbells, Bench, Medicine Ball, Exercise Mat, Treadmill

추가한 사람 Alisha Wiegreff

태그들

풀짐 운동 다리 운동 덤벨 운동 벤치 운동 메디슨볼 운동 트레드밀 운동

Exercises

세트 1: 1 라운드

30 초들

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

40 초들

Dumbbell Bench Press

Dumbbell Bench Press

35 초들

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

30 초들

40 초들

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

35 초들

50 초들

Russian Twists with a Ball

Russian Twists with a Ball

45 초들

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 초들

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

40 초들

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

40 초들

Cross Knees to Elbows

Cross Knees to Elbows

45 초들

Inverted Flyers

Inverted Flyers

40 초들

35 초들

45 초들

세트 2: 1 라운드

30 초들

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

40 초들

Dumbbell Bench Press

Dumbbell Bench Press

40 초들

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

30 초들

40 초들

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

35 초들

50 초들

Russian Twists with a Ball

Russian Twists with a Ball

40 초들

45 초들

Dumbbell Woodchops

Dumbbell Woodchops

35 초들

Cross Knees to Elbows

Cross Knees to Elbows

45 초들

Inverted Flyers

Inverted Flyers

40 초들

35 초들

45 초들

Crescent to Left Low Lunge

Crescent to Left Low Lunge

30 초들

Crescent to Right Low Lunge

Crescent to Right Low Lunge

30 초들

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

40 초들

Treadmill Slow Jogging

Treadmill Slow Jogging

10 분들

관련 운동

42 분 30 초, 강도 높음

35 분들, 초보자

14 분 42 초, 보통

33 분 23 초, 보통

7 분들, 보통

8 분들, 보통

Quickdraw Adjustable Dumbbells

이 운동의 최고 선택

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.

Workout Trainer에서 이 운동을 해

✓ 단계별 멀티미디어 운동을 따라해

✓ 통합 스마트워치 & 심박수 모니터 경험

✓ 포인트를 얻고, 리더보드에서 경쟁하고, 동기를 유지해!

✓ 바쁜 생활에 맞춰 스케줄링

추천 장비

최고의 운동 장비로 이 운동을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

NordicTrack T Series: Foldable Treadmill

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

더 보기

당신이 좋아할 만한 것

Core the Pilates Way

보통

15 분

Core

Exercise Mat

Stress Free

보통

16 분

Legs

Exercise Mat

Barre Burn

강도 높음

13 분

Lower Body

Exercise Mat, Chair

Basic Stuff

보통

42 분

Lower Body

Exercise Mat, Dumbbells, Bench, Medicine Ball

HIIT the Core

강도 높음

31 분

Lower Body

Dumbbells, Bench, Medicine Ball, Exercise Mat

Strengthen Glutes & Core

보통

35 분

Lower Body

Exercise Mat, Dumbbells, Bench, Medicine Ball

운동 카테고리들

특집

체중 감량

복부 & 코어

체중

유튜브

커뮤니티 제작

웨이트리프팅

HIIT

유산소 운동

토닝

전신