Trening umiarkowany

Back & Core WorkOut

Umiarkowany Duration 53 minuty

Sprzęt: Barbell, Dumbbells, Bench

Dodane przez Asif Kalam

Tagi

Pełne Treningi na Siłowni Treningi ze Sztangą Treningi z Hantlami Treningi na ławce

Exercises

Seria 1: 1 runda

❤️ Umiarkowany (Strefa 2)

10 minuty

Seria 2: 1 runda

Barbell Reverse Grip Rows

Ciężary: Lekki

Barbell Reverse Grip Rows

15 powtórzenia

30 sekundy

Barbell Reverse Grip Rows

Ciężary: Umiarkowany

Barbell Reverse Grip Rows

12 powtórzenia

45 sekundy

Barbell Reverse Grip Rows

Ciężary: Ciężki

Barbell Reverse Grip Rows

Powtórzenia do wyczerpania

1 minuta

Seria 3: 3 rund

Crunches with Knee Hugs

❤️ Umiarkowany (Strefa 2)

Crunches with Knee Hugs

25 powtórzenia

20 sekundy

Seria 4: 1 runda

❤️ Umiarkowany (Strefa 2)

Dumbbell Pull Over

15 powtórzenia

30 sekundy

❤️ Intensywny (Strefa 3)

Dumbbell Pull Over

12 powtórzenia

45 sekundy

❤️ Bardzo Trudny (Strefa 4)

Dumbbell Pull Over

Powtórzenia do wyczerpania

1 minuta

Seria 5: 3 rund

25 powtórzenia

25 sekundy

Seria 6: 1 runda

Barbell Shrug Behind the Back

Ciężary: Umiarkowany

Barbell Shrug Behind the Back

15 powtórzenia

30 sekundy

Barbell Shrug Behind the Back

Ciężary: Ciężki

Barbell Shrug Behind the Back

12 powtórzenia

45 sekundy

Barbell Shrug Behind the Back

Ciężary: Maksymalny

Barbell Shrug Behind the Back

Powtórzenia do wyczerpania

1 minuta

Seria 7: 3 rund

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 powtórzenia

25 sekundy

Seria 8: 1 runda

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.

Ciężary: Umiarkowany

Dumbbell Bent Over Rows

15 powtórzenia

30 sekundy

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.

Ciężary: Ciężki

Dumbbell Bent Over Rows

12 powtórzenia

45 sekundy

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.

Ciężary: Maksymalny

Dumbbell Bent Over Rows

Powtórzenia do wyczerpania

1 minuta

Seria 9: 3 rund

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuta

25 sekundy

Seria 10: 1 runda

❤️ Umiarkowany (Strefa 2)

10 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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