Darmowy trening intensywny

Absolute Arms

Intensywny Duration 20 minuty

Docelowe obszary: Shoulders

Sprzęt: Dumbbells, Exercise Mat

Tagi

Treningi w Domowej Siłowni Treningi Barków Treningi z Hantlami

Opis

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

Seria 1: 1 runda

Good Morning Sunshines

Good Morning Sunshines

50 sekundy

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

Big Forward Arm Circles

40 sekundy

Then, return to the center.

Alternating Side Reaches

50 sekundy

Small Reverse Arm Circles

Small Reverse Arm Circles

40 sekundy

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

20 sekundy

Seria 2: 1 runda

Dumbbell Side Bends

Dumbbell Side Bends

1 minuta

Side Bends

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

Arm Pumps

1 minuta

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuta

T's

1 minuta

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

1 minuta

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

40 sekundy

Return and repeat.

Tricep Dips

30 sekundy

Upward Plank

30 sekundy

Rest

1 minuta

Seria 3: 1 runda

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.

Push-Ups

50 sekundy

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

Bird Dog

30 sekundy

Diamond Push Ups

Diamond Push Ups

50 sekundy

Stretch your arms overhead with palms on the ground.

Child's Pose

30 sekundy

Clapping Push-ups

Clapping Push-ups

50 sekundy

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

30 sekundy

Seria 4: 1 runda

Shadow Boxing

1 minuta

Shoulder Stretches

Shoulder Stretches

40 sekundy

Tricep Stretches

Tricep Stretches

40 sekundy

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

40 sekundy

Workout Discussion

18 May

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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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