Trening intensywny

Upper Body

Intensywny Duration 37 minuty

Docelowe obszary: Arms

Sprzęt: Dumbbells, Bench, Medicine Ball

Dodane przez Harun Avci

Tagi

Pełne Treningi na Siłowni Treningi Ramion Treningi z Hantlami Treningi na ławce Treningi z piłką lekarską

Exercises

Seria 1: 1 runda

1 min 15 sek

30 sekundy

Inchworm to Side Planks

Inchworm to Side Planks

30 sekundy

1 minuta

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 sekundy

5 sekundy

Seria 2: 3 rund

25 sekundy

10 sekundy

Seria 3: 3 rund

After four concentrated reps, switch sides.

Isometric Bicep Curls

30 sekundy

10 sekundy

Seria 4: 3 rund

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

30 sekundy

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

30 sekundy

5 sekundy

Seria 5: 2 rund

Dumbbell Wrist Curls

Dumbbell Wrist Curls

25 sekundy

5 sekundy

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

25 sekundy

5 sekundy

Seria 6: 3 rund

30 sekundy

5 sekundy

Seria 7: 1 runda

Push-Up and Rotation

Push-Up and Rotation

30 sekundy

5 sekundy

25 sekundy

5 sekundy

Seria 8: 3 rund

Dumbbell Bench Press

Dumbbell Bench Press

30 sekundy

5 sekundy

Seria 9: 3 rund

Bench Dumbbell Fly

Bench Dumbbell Fly

30 sekundy

5 sekundy

Seria 10: 3 rund

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

30 sekundy

5 sekundy

Seria 11: 1 runda

Diamond Push-Ups

Diamond Push-Ups

20 sekundy

5 sekundy

Seria 12: 3 rund

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

20 sekundy

10 sekundy

Seria 13: 2 rund

Lateral to Front Raises

Lateral to Front Raises

25 sekundy

10 sekundy

Seria 14: 2 rund

Dumbbell Upright Rows

Dumbbell Upright Rows

20 sekundy

Dumbbell V-Raises

Dumbbell V-Raises

20 sekundy

5 sekundy

Seria 15: 3 rund

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

30 sekundy

10 sekundy

Seria 16: 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

25 sekundy

10 sekundy

Seria 17: 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.

30 sekundy

10 sekundy

Seria 18: 1 runda

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

30 sekundy

5 sekundy

25 sekundy

5 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

20 sekundy

20 sekundy

5 sekundy

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

30 sekundy

5 sekundy

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 sekundy

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 sekundy

10 sekundy

1 minuta

10 sekundy

25 sekundy

10 sekundy

Russian Twists with a Ball

Russian Twists with a Ball

25 sekundy

5 sekundy

Wide Leg Sit-Ups

Wide Leg Sit-Ups

40 sekundy

5 sekundy

Contralateral Limb Raises

Contralateral Limb Raises

30 sekundy

20 sekundy

Lying Supermans

Lying Supermans

25 sekundy

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