Trening umiarkowany

Push Workout

Umiarkowany Duration 30 minuty

Docelowe obszary: Upper Body

Sprzęt: Dumbbells, Bench, Chair, Exercise Mat

Dodane przez Angel Ehrlich

Tagi

Treningi w Domowej Siłowni Treningi Górnej Partii Ciała Treningi z Hantlami Treningi na ławce Treningi na krześle

Opis

Chest, Shoulders, and Triceps

Exercises

Seria 1: 1 runda

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 sekundy

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 sekundy

Stretch - Standing Cross Body Arms

Stretch - Standing Cross Body Arms

1 minuta

Shoulder Shrugs

Shoulder Shrugs

30 sekundy

Desk Chair Cat Cow

Desk Chair Cat Cow

30 sekundy

15 sekundy

Seria 2: 1 runda

Dumbbell Bench Press

Dumbbell Bench Press

40 sekundy

20 sekundy

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 sekundy

20 sekundy

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 sekundy

20 sekundy

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 sekundy

20 sekundy

Straight Pullover

Straight Pullover

40 sekundy

20 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 sekundy

20 sekundy

Tricep Push-Ups

Tricep Push-Ups

40 sekundy

20 sekundy

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 sekundy

20 sekundy

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.

40 sekundy

20 sekundy

Twist your torso to the left and try to touch your hands to the ground.

40 sekundy

20 sekundy

Elbow Scissor Kicks

Elbow Scissor Kicks

40 sekundy

20 sekundy

90-90 Crunch Taps

90-90 Crunch Taps

40 sekundy

20 sekundy

Seria 3: 1 runda

Dumbbell Bench Press

Dumbbell Bench Press

40 sekundy

20 sekundy

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 sekundy

20 sekundy

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 sekundy

20 sekundy

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 sekundy

20 sekundy

Straight Pullover

Straight Pullover

40 sekundy

20 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 sekundy

20 sekundy

Tricep Push-Ups

Tricep Push-Ups

40 sekundy

20 sekundy

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 sekundy

20 sekundy

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.

40 sekundy

20 sekundy

Twist your torso to the left and try to touch your hands to the ground.

40 sekundy

20 sekundy

Elbow Scissor Kicks

Elbow Scissor Kicks

40 sekundy

20 sekundy

90-90 Crunch Taps

90-90 Crunch Taps

40 sekundy

20 sekundy

Seria 4: 1 runda

Seated Shoulder Stretch

Seated Shoulder Stretch

45 sekundy

Shoulder Stretch R

Shoulder Stretch R

30 sekundy

Shoulder Stretch L

Shoulder Stretch L

30 sekundy

30 sekundy

30 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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