Trening umiarkowany

Back & Abs

Umiarkowany Duration 30 minuty

Docelowe obszary: Core, Back

Sprzęt: Dumbbells, Bench

Dodane przez Layra Zapata

Tagi

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

Exercises

Seria 1: 3 rund

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

Ciężary: Lekki

Dumbbell Rear Lateral Raises

15 powtórzenia

Alternating Bent Over Rows

Ciężary: Lekki

Alternating Bent Over Rows

15 powtórzenia

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: Lekki

Dumbbell Bent Over Rows

15 powtórzenia

30 sekundy

Seria 2: 3 rund

Kneeling Right Arm Rows

Ciężary: Lekki

Kneeling Right Arm Rows

15 powtórzenia

Dumbbell Back Row

Dumbbell Back Row

15 powtórzenia

Kneeling Left Arm Rows

Ciężary: Lekki

Kneeling Left Arm Rows

15 powtórzenia

Dumbbell Upright Rows

Ciężary: Lekki

Dumbbell Upright Rows

15 powtórzenia

Seria 3: 3 rund

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

20 powtórzenia

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

20 powtórzenia

Vertical Leg Crunches

Vertical Leg Crunches

20 powtórzenia

Right Oblique Crunches

Right Oblique Crunches

20 powtórzenia

Left Oblique Crunches

Left Oblique Crunches

20 powtórzenia

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

20 powtórzenia

20 powtórzenia

20 powtórzenia

Weighted Russian Twists

20 powtórzenia

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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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