Trening umiarkowany

Biceps & Core

Umiarkowany Duration 1 godzina

Docelowe obszary: Arms, Core

Sprzęt: Dumbbells, Wall, Bench

Dodane przez Asif Kalam

Tagi

Treningi w Domowej Siłowni Treningi Ramion Treningi z Hantlami Treningi ze ścianą Treningi na ławce

Exercises

Seria 1: 1 runda

❤️ Umiarkowany (Strefa 2)

5 minuty

Seria 2: 4 rund

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

Ciężary: Ciężki

Alternating Bicep Curls

24 powtórzenia

45 sekundy

Continue to walk your legs up the wall until they are comfortably raised higher than a standard full plank.

1 minuta

45 sekundy

Seria 3: 3 rund

Right Concentrated Bicep Curls

Ciężary: Ciężki

Right Concentrated Bicep Curls

12 powtórzenia

20 sekundy

Left Concentrated Bicep Curls

Ciężary: Ciężki

Left Concentrated Bicep Curls

12 powtórzenia

45 sekundy

Then, hop back to your starting position.

❤️ Intensywny (Strefa 3)

30 powtórzenia

45 sekundy

Seria 4: 3 rund

Alternating Hammer Curls

Ciężary: Ciężki

Alternating Hammer Curls

24 powtórzenia

45 sekundy

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

1 minuta

45 sekundy

Seria 5: 3 rund

Dumbbell Wrist Curls

Ciężary: Umiarkowany

Dumbbell Wrist Curls

Powtórzenia do wyczerpania

30 sekundy

Dumbbell Reverse Wrist Curls

Ciężary: Umiarkowany

Dumbbell Reverse Wrist Curls

Powtórzenia do wyczerpania

30 sekundy

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

40 powtórzenia

45 sekundy

Seria 6: 1 runda

❤️ Umiarkowany (Strefa 2)

5 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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