무료 보통 운동

Top Resolutions

보통 Duration 20 분들

대상 영역: Core, Arms

장비: Dumbbells, Barbell

태그들

풀짐 운동 복근 및 코어 운동 덤벨 운동 바벨 운동

설명

Let the new year bring a new look to your upper body! Top Resolutions will work on building lean muscle while helping to shed unwanted fat. You will need a pair of moderate to heavy weight dumbbells to take on this 20 minute task. Make an upper body enhancement as a resolution this new year!

Exercises

세트 1: 1 라운드

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 분

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.

Rest

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

1 분

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 초들

Overhead Press

1 분

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

Rest

10 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

1 분

Rest

10 초들

세트 2: 1 라운드

Side Plank Dips

Side Plank Dips

1 분

Rest

10 초들

Vertical Leg Crunches

Vertical Leg Crunches

45 초들

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 초들

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 초들

Rest

10 초들

세트 3: 2 라운드

5 Way Push Ups

1 분

With hexagonal dumbbells in your hand, prop yourself up to high plank position.

Rest

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

1 분

Stand tall with a pair of dumbbells in your hands.

Rest

10 초들

Tricep Kickbacks

Tricep Kickbacks

1 분

Rest

10 초들

Hammer Curls

1 분

Rest

15 초들

세트 4: 1 라운드

Side Plank Dips

Side Plank Dips

1 분

Rest

10 초들

Vertical Leg Crunches

Vertical Leg Crunches

45 초들

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 초들

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 초들

Workout Discussion

02 Jan

Saws

01 Jan

I do not understand anything in this application is not using it as leverage

01 Jan

Sir. Very very usefull loose de whight.thanks

30 Dec

How do you loose baby fat

다음에서 나타남

복부 & 코어

관련 운동

20 분들, 강도 높음

Upper Transform IV

Upper Transform IV

20 분들, 강도 높음

Ultimate Upper Body

Ultimate Upper Body

24 분들, 보통

Dumb Bars: Upper

Dumb Bars: Upper

23 분 33 초, 보통

26 분 20 초, 보통

20 분들, 강도 높음

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

Upper Body Push 2

Upper Body Push 2

9 분 48 초, 보통

Upper Body Push 1

Upper Body Push 1

8 분 33 초, 보통

Upper Body + Abs Workout 🔥 Push Pull Power | Split 30

Upper Body + Abs Workout 🔥 Push Pull Power | Split 30

30 분 5 초, 보통

Hex Bar Workout Fullbody

Hex Bar Workout Fullbody

6 분들, 초보자

DARREN SHOULDERS AND LEGS

DARREN SHOULDERS AND LEGS

5 분 30 초, 강도 높음

Barbell Workout Full Body HIIT [ Aerobic Pump Workout ]

Barbell Workout Full Body HIIT [ Aerobic Pump Workout ]

24 분 23 초, 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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

더 보기

당신이 좋아할 만한 것

Scientific 7-Minute Workout

강도 높음

7 분

Full Body

Wall, Box / Step, Bench

Winter work: Arms

초보자

12 분

Arms

Dumbbells, Bench

Tabata Time

보통

4 분

Legs

Dumbbells

Top Harmony

보통

9 분

Arms

Wall, Dumbbells

Arms & Core Day

보통

31 분

Arms

Dumbbells, Barbell, Bench

Body Circuit Session

보통

21 분

Shoulders

Dumbbells

운동 카테고리들

특집

체중 감량

복부 & 코어

체중

유튜브

커뮤니티 제작

웨이트리프팅

HIIT

유산소 운동

토닝

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