Trening umiarkowany

Upper Body

Umiarkowany Duration 33 minuty

Docelowe obszary: Arms, Shoulders

Sprzęt: Resistance Bands, Wall, Dumbbells, Bench, Chair

Dodane przez Aylin Noyan

Tagi

Treningi w Domowej Siłowni Treningi Ramion Treningi z Taśmami Oporem Treningi ze ścianą Treningi z Hantlami Treningi na ławce Treningi na krześle

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

10 sekundy

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

1 minuta

10 sekundy

1 minuta

1 minuta

Seria 2: 3 rund

Bench Skull Crusher

Bench Skull Crusher

20 powtórzenia

Dumbbell Bench Press

Dumbbell Bench Press

20 powtórzenia

30 sekundy

Seria 3: 3 rund

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

20 powtórzenia

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

20 powtórzenia

30 sekundy

Seria 4: 3 rund

20 powtórzenia

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

20 powtórzenia

30 sekundy

Seria 5: 1 runda

Seated Dumbbell Press

Seated Dumbbell Press

20 powtórzenia

Dumbbell Front Raises

Dumbbell Front Raises

15 powtórzenia

45 sekundy

Seria 6: 3 rund

20 powtórzenia

20 powtórzenia

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.