Trening intensywny

Upper - Group 1

Intensywny Duration 26 minuty

Docelowe obszary: Arms, Shoulders

Sprzęt: Wall, Dumbbells, Kettlebells, Exercise Mat

Dodane przez Esteve K

Tagi

Treningi w Domowej Siłowni Treningi Ramion Treningi ze ścianą Treningi z Hantlami Treningi z Giriami

Opis

Shoulders, biceps and triceps

Exercises

Seria 1: 1 runda

Then, return to the center.

Alternating Side Reaches

25 sekundy

25 sekundy

25 sekundy

25 sekundy

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

25 sekundy

10 sekundy

Seria 2: 2 rund

Standing Shoulder External Rotation (L)

Standing Shoulder External Rotation (L)

8 powtórzenia

Standing Shoulder External Rotation (R)

Standing Shoulder External Rotation (R)

8 powtórzenia

15 sekundy

Seria 3: 1 runda

40 sekundy

Seria 4: 3 rund

Shoulder to Shoulder Press

Shoulder to Shoulder Press

12 powtórzenia

20 sekundy

Seria 5: 1 runda

45 sekundy

Seria 6: 3 rund

Rear Delt Pulls

Rear Delt Pulls

12 powtórzenia

20 sekundy

Seria 7: 1 runda

45 sekundy

Seria 8: 3 rund

Tricep Kickbacks

Tricep Kickbacks

12 powtórzenia

20 sekundy

Seria 9: 1 runda

45 sekundy

Seria 10: 3 rund

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

12 powtórzenia

20 sekundy

Seria 11: 1 runda

45 sekundy

Seria 12: 3 rund

12 powtórzenia

20 sekundy

Seria 13: 1 runda

45 sekundy

Seria 14: 3 rund

Alternating Hammer Curls

Alternating Hammer Curls

10 powtórzenia

20 sekundy

Seria 15: 1 runda

Shoulder Rotations

Shoulder Rotations

25 sekundy

25 sekundy

Tricep Stretches

Tricep Stretches

30 sekundy

Bicep Stretches

Bicep Stretches

25 sekundy

Wrist Stretch Forward Facing

Wrist Stretch Forward Facing

20 sekundy

Side To Side Wrist Stretch

Side To Side Wrist Stretch

20 sekundy

Stretch your arms overhead with palms on the ground.

25 sekundy

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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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