Trening intensywny

Abs/Arms & Back

Intensywny Duration 42 minuty

Docelowe obszary: Core

Sprzęt: Dumbbells, Bench

Dodane przez Shanesse Peek

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi z Hantlami Treningi na ławce

Opis

Master Plan- Copy this

Exercises

Seria 1: 1 runda

Lying Leg Extensions

Lying Leg Extensions

1 minuta

1 minuta

30 sekundy

30 sekundy

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuta

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

1 minuta

1 minuta

1 minuta

Seria 2: 2 rund

Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.

30 sekundy

15 sekundy

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 minuta

10 sekundy

Alternating Bent Over Rows

Ciężary: Ciężki

Alternating Bent Over Rows

45 sekundy

1 minuta

Seria 3: 1 runda

Lying Leg Extensions

Lying Leg Extensions

1 minuta

1 minuta

30 sekundy

30 sekundy

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuta

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

1 minuta

1 minuta

1 minuta

Seria 4: 2 rund

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

Dumbbell Rear Lateral Raises

45 sekundy

15 sekundy

Dumbbell Bench Press

Dumbbell Bench Press

45 sekundy

1 minuta

Seria 5: 1 runda

Lying Leg Extensions

Lying Leg Extensions

1 minuta

1 minuta

30 sekundy

30 sekundy

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuta

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

1 minuta

1 minuta

1 minuta

Seria 6: 2 rund

45 sekundy

Tricep Extensions

Tricep Extensions

45 sekundy

1 minuta

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