무료 보통 운동

The Strength Train

보통 Duration 16 분들

대상 영역: Full Body

장비: Dumbbells, Bench

태그들

홈짐 운동 전신 운동 덤벨 운동 벤치 운동

설명

Welcome to the Strength Train. Hop on if you want a serious workout that helps stabilize muscles to improve strength, balance, and posture! Choose heavier dumbbells with slower reps if you're trying to bulk or cut fat. Go for lighter weights or soup cans with increased tempo for toning. Make sure you're warmed up...then jump on it!

Exercises

세트 1: 1 라운드

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

50 초들

Transition

10 초들

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

50 초들

Stand tall with a pair of dumbbells in your hands.

Transition

10 초들

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

50 초들

Transition

10 초들

Dumbbell Sumo Squats

Dumbbell Sumo Squats

50 초들

Transition

10 초들

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

50 초들

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Transition

10 초들

Tricep Kickbacks

Tricep Kickbacks

50 초들

Rest

20 초들

세트 2: 2 라운드

Dumbbell Chest Press

Dumbbell Chest Press

40 초들

Transition

10 초들

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

40 초들

Rest

15 초들

세트 3: 2 라운드

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

30 초들

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 초들

Single Dumbbell Front Raises

Single Dumbbell Front Raises

30 초들

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 초들

Rest

20 초들

세트 4: 1 라운드

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

45 초들

Transition

10 초들

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

45 초들

Workout Discussion

23 Nov

amazing

02 Nov

Did not study this workout good before doing. I rushes way to much. It could be a good workout,just needs a few tweeks

28 May

LET THE HARD WORK BEGGIN

27 Mar

I will try this today...

10 Jul

Can i increase my weight by doing this workout ?

다음에서 나타남

웨이트리프팅

엉덩이 & 다리

관련 운동

Weight Training 101

Weight Training 101

20 분 20 초, 보통

Workout (db II)

Workout (db II)

16 분들, 보통

Extended Strength

Extended Strength

26 분들, 강도 높음

Strength and Stamina

Strength and Stamina

16 분 30 초, 강도 높음

Full Body Dumbbells

Full Body Dumbbells

14 분들, 강도 높음

Dumbbell Greatness

Dumbbell Greatness

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.

같은 장비로 하는 운동

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Chest Workout For Women

15 분들, 보통

Glute & Hamstring Strength | 30-Min Dumbbell Power

Glute & Hamstring Strength | 30-Min Dumbbell Power

30 분 14 초, 보통

Grind - Bend And Lift (all Back and Shoulder)

Grind - Bend And Lift (all Back and Shoulder)

38 분 40 초, 강도 높음

50 분들, 강도 높음

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.

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Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

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Apple Watch Ultra 2

Samsung Galaxy Watch 7

더 보기

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운동 카테고리들

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