Darmowy trening umiarkowany

Top Resolutions

Umiarkowany Duration 20 minuty

Docelowe obszary: Core, Arms

Sprzęt: Dumbbells, Barbell

Tagi

Pełne Treningi na Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi z Hantlami Treningi ze Sztangą

Opis

Let the new year bring a new look to your upper body! Top Resolutions will work on building lean muscle while helping to shed unwanted fat. You will need a pair of moderate to heavy weight dumbbells to take on this 20 minute task. Make an upper body enhancement as a resolution this new year!

Exercises

Seria 1: 1 runda

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minuta

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.

Rest

10 sekundy

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

1 minuta

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

Rest

10 sekundy

Overhead Press

1 minuta

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

Rest

10 sekundy

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

1 minuta

Rest

10 sekundy

Seria 2: 1 runda

Side Plank Dips

Side Plank Dips

1 minuta

Rest

10 sekundy

Vertical Leg Crunches

Vertical Leg Crunches

45 sekundy

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 sekundy

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 sekundy

Rest

10 sekundy

Seria 3: 2 rund

5 Way Push Ups

1 minuta

With hexagonal dumbbells in your hand, prop yourself up to high plank position.

Rest

10 sekundy

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

1 minuta

Stand tall with a pair of dumbbells in your hands.

Rest

10 sekundy

Tricep Kickbacks

Tricep Kickbacks

1 minuta

Rest

10 sekundy

Hammer Curls

1 minuta

Rest

15 sekundy

Seria 4: 1 runda

Side Plank Dips

Side Plank Dips

1 minuta

Rest

10 sekundy

Vertical Leg Crunches

Vertical Leg Crunches

45 sekundy

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 sekundy

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 sekundy

Workout Discussion

02 Jan

Saws

01 Jan

I do not understand anything in this application is not using it as leverage

01 Jan

Sir. Very very usefull loose de whight.thanks

30 Dec

How do you loose baby fat

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Najlepszy Wybór dla tego Treningu

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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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Zalecany Sprzęt

Wykonaj ten trening z najlepszym sprzętem do ćwiczeń. Zalecamy używanie monitora tętna na pasku do klatki piersiowej Bluetooth lub smartwatcha do optymalizacji treningu i śledzenia wyników.

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