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무료 강도 높은 운동

Absolute Arms

강도 높음   20 분들

대상 영역: Shoulders

장비: Dumbbells, Exercise Mat

Absolute Arms
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홈짐 운동 어깨 운동 덤벨 운동
설명

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

세트 1: 1 라운드
Good Morning Sunshines
Good Morning Sunshines
50 초들
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
40 초들
Then, return to the center.
Alternating Side Reaches
50 초들
Small Reverse Arm Circles
Small Reverse Arm Circles
40 초들
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
20 초들

세트 2: 1 라운드
Dumbbell Side Bends
Dumbbell Side Bends
1 분
Side Bends
Side Bends
1 분
Dumbbell Front Raises
Dumbbell Front Raises
1 분
Arm Pumps
Arm Pumps
1 분
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 분
T's
T's
1 분
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 분
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
40 초들
Return and repeat.
Tricep Dips
30 초들
Upward Plank
Upward Plank
30 초들
Rest
1 분

세트 3: 1 라운드
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
50 초들
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 초들
Diamond Push Ups
Diamond Push Ups
50 초들
Stretch your arms overhead with palms on the ground.
Child's Pose
30 초들
Clapping Push-ups
Clapping Push-ups
50 초들
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 초들

세트 4: 1 라운드
Shadow Boxing
Shadow Boxing
1 분
Shoulder Stretches
Shoulder Stretches
40 초들
Tricep Stretches
Tricep Stretches
40 초들
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
40 초들

Workout Discussion

18 May
This was cool I found this for helping others find the truth whattimeispurple.Com

다음에서 나타남

arms
팔
weightlifting
웨이트리프팅

관련 운동

Strong & Toned Arms E
Strong & Toned Arms E
19 분들, 보통
Armored Arms 15
Armored Arms 15
15 분들, 보통
Armored Arms 30
Armored Arms 30
30 분들, 보통
Strong & Toned Arms H
Strong & Toned Arms H
21 분 30 초, 강도 높음
Casual Armored Arms 45
Casual Armored Arms 45
45 분들, 초보자
Armored Arms 20
Armored Arms 20
20 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.

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같은 장비로 하는 운동

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운동 기록
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.

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체중 감량

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bodyweight

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weightlifting

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HIIT

cardio

유산소 운동

toning

토닝

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전신

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