Trening umiarkowany

Upper Body Weights

Umiarkowany Duration 47 minuty

Docelowe obszary: Arms, Shoulders

Sprzęt: Bench, Dumbbells, Kettlebells, Wall, Exercise Mat

Dodane przez Curtis Moreno

Tagi

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

Exercises

Seria 1: 1 runda

30 sekundy

35 sekundy

Left Arm Cross Stretch

Left Arm Cross Stretch

30 sekundy

Right Arm Cross Stretch

Right Arm Cross Stretch

30 sekundy

Small Forward Arm Circles

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

Small Reverse Arm Circles

30 sekundy

10 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

10 sekundy

40 sekundy

10 sekundy

5 minuty

1 minuta

Seria 2: 1 runda

45 sekundy

15 sekundy

45 sekundy

15 sekundy

After four concentrated reps, switch sides.

Isometric Bicep Curls

45 sekundy

15 sekundy

Kettlebell Hammer Curls

Kettlebell Hammer Curls

45 sekundy

1 minuta

Seria 3: 1 runda

45 sekundy

15 sekundy

45 sekundy

15 sekundy

After four concentrated reps, switch sides.

Isometric Bicep Curls

45 sekundy

15 sekundy

Kettlebell Hammer Curls

Kettlebell Hammer Curls

45 sekundy

1 minuta

Seria 4: 1 runda

Bent Over Tricep Kickbacks

Bent Over Tricep Kickbacks

45 sekundy

15 sekundy

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

45 sekundy

15 sekundy

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

45 sekundy

15 sekundy

Dips with Leg Extension

Dips with Leg Extension

45 sekundy

1 minuta

Seria 5: 1 runda

Bent Over Tricep Kickbacks

Bent Over Tricep Kickbacks

45 sekundy

15 sekundy

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

45 sekundy

15 sekundy

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

45 sekundy

15 sekundy

Dips with Leg Extension

Dips with Leg Extension

45 sekundy

1 minuta

Seria 6: 1 runda

Rotational Shoulder Presses

Rotational Shoulder Presses

30 sekundy

Shoulder Shrugs

Shoulder Shrugs

30 sekundy

Rotational Shoulder Presses

Rotational Shoulder Presses

30 sekundy

Shoulder Shrugs

Shoulder Shrugs

30 sekundy

20 sekundy

Shoulder Blasters

Shoulder Blasters

30 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

30 sekundy

35 sekundy

Seria 7: 1 runda

Rotational Shoulder Presses

Rotational Shoulder Presses

30 sekundy

Shoulder Shrugs

Shoulder Shrugs

30 sekundy

Rotational Shoulder Presses

Rotational Shoulder Presses

30 sekundy

Shoulder Shrugs

Shoulder Shrugs

30 sekundy

20 sekundy

Shoulder Blasters

Shoulder Blasters

30 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

30 sekundy

1 minuta

Seria 8: 1 runda

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

15 sekundy

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

15 sekundy

Left Kettlebell Snatch

Left Kettlebell Snatch

30 sekundy

Right Kettlebell Snatch

Right Kettlebell Snatch

30 sekundy

Left Kettlebell Snatch

Left Kettlebell Snatch

30 sekundy

Right Kettlebell Snatch

Right Kettlebell Snatch

30 sekundy

15 sekundy

Seria 9: 1 runda

30 sekundy

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

40 sekundy

Neck Stretch with Arm Overhead

Neck Stretch with Arm Overhead

45 sekundy

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 min 30 sek

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minuta

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Quickdraw Adjustable Dumbbells

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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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