Trening umiarkowany

Pull Workout

Umiarkowany Duration 28 minuty

Docelowe obszary: Upper Body

Sprzęt: Exercise Mat, Dumbbells, Cable Pulley Machine

Dodane przez Angel Ehrlich

Tagi

Pełne Treningi na Siłowni Treningi Górnej Partii Ciała Treningi z Hantlami Treningi na maszynie z linami i bloczkami

Exercises

Seria 1: 1 runda

Then drop your head, round your spine and arch your back. Repeat.

30 sekundy

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

45 sekundy

Small Forward Arm Circles

Small Forward Arm Circles

30 sekundy

15 sekundy

Seria 2: 1 runda

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.

Dumbbell Bent Over Rows

40 sekundy

20 sekundy

40 sekundy

20 sekundy

Dumbbell Shrugs

Dumbbell Shrugs

40 sekundy

20 sekundy

40 sekundy

20 sekundy

Cable Close Grip Pulldown

Cable Close Grip Pulldown

40 sekundy

20 sekundy

Cable Rear Pulldown

Cable Rear Pulldown

40 sekundy

20 sekundy

Dumbbell Deadlifts

Dumbbell Deadlifts

40 sekundy

20 sekundy

Seria 3: 1 runda

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.

Dumbbell Bent Over Rows

40 sekundy

20 sekundy

40 sekundy

20 sekundy

Dumbbell Shrugs

Dumbbell Shrugs

40 sekundy

20 sekundy

40 sekundy

20 sekundy

Cable Close Grip Pulldown

Cable Close Grip Pulldown

40 sekundy

20 sekundy

Cable Rear Pulldown

Cable Rear Pulldown

40 sekundy

20 sekundy

Dumbbell Deadlifts

Dumbbell Deadlifts

40 sekundy

20 sekundy

Seria 4: 1 runda

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.

Dumbbell Bent Over Rows

40 sekundy

20 sekundy

40 sekundy

20 sekundy

Dumbbell Shrugs

Dumbbell Shrugs

40 sekundy

20 sekundy

40 sekundy

20 sekundy

Cable Close Grip Pulldown

Cable Close Grip Pulldown

40 sekundy

20 sekundy

Cable Rear Pulldown

Cable Rear Pulldown

40 sekundy

20 sekundy

Dumbbell Deadlifts

Dumbbell Deadlifts

40 sekundy

20 sekundy

Seria 5: 1 runda

Bent Knee Twists

Bent Knee Twists

40 sekundy

20 sekundy

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

40 sekundy

20 sekundy

Seria 6: 1 runda

Standing Bow Pose

Standing Bow Pose

30 sekundy

Standing Bow Pose

Standing Bow Pose

30 sekundy

30 sekundy

30 sekundy

Child's Pose with Side Reaches

Child's Pose with Side Reaches

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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