Trening umiarkowany

Full Body

Umiarkowany Duration 30 minuty

Docelowe obszary: Shoulders, Back

Sprzęt: Pull Up Bar, Dumbbells, Bench

Dodane przez Kyle S

Tagi

Treningi w Domowej Siłowni Treningi Barków Treningi na Drążku do Podciągania Treningi z Hantlami Treningi na ławce

Exercises

Seria 1: 1 runda

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.

25 powtórzenia

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

20 powtórzenia

Alternating Side Crunches

Alternating Side Crunches

20 powtórzenia

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.

2 minuty

5 powtórzenia

1 minuta

Seria 2: 1 runda

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

Alternating Bicep Curls

20 powtórzenia

Dumbbell Chest Press

Dumbbell Chest Press

20 powtórzenia

Overhead Presses

Overhead Presses

20 powtórzenia

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 powtórzenia

Dumbbell Fly on Bench

Dumbbell Fly on Bench

20 powtórzenia

1 minuta

Seria 3: 1 runda

3 minuty

Seria 4: 1 runda

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.

25 powtórzenia

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

20 powtórzenia

Alternating Side Crunches

Alternating Side Crunches

20 powtórzenia

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.

2 minuty

5 powtórzenia

1 minuta

Seria 5: 1 runda

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

Alternating Bicep Curls

20 powtórzenia

Dumbbell Chest Press

Dumbbell Chest Press

20 powtórzenia

Overhead Presses

Overhead Presses

20 powtórzenia

Bent Over Alternating Flys

Bent Over Alternating Flys

10 powtórzenia

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 powtórzenia

Dumbbell Fly on Bench

Dumbbell Fly on Bench

20 powtórzenia

1 minuta

Seria 6: 1 runda

3 minuty

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

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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