居家30分鐘高強度進階啞鈴訓練🔥針對臀腿、結合上肢與核心💪🏻
At-home 30min Full Body workout with dumbbells
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DB squat 啞鈴深蹲10 下
DB sumo squat and press 相撲深蹲火箭推10下
DB lunge 分腿蹲 (右)12 下
DB lunge 分腿蹲 (左)12下
DB deadlift 啞鈴前後腳硬舉 (右) 12下
DB deadlift (左) 12下
One arm thruster 單手火箭推12下
One arm thruster 單手火箭推 12下
Squat hold with front raise 啞鈴靠牆蹲前舉12下
Banded Clamshells 阻力蛤蜊開腿(右)20下
Banded Clamshells 阻力蛤蜊開腿 (左)20下
Banded Donkey kick 阻力驢子踢腿 (右) 20下
Banded Donkey kick 阻力驢子踢腿 (左) 20下
Toe touch plank + push up 平板碰腳伏地挺身6-8下
DB single leg thrust 啞鈴單腳臀橋+ 10sec pause
DB single leg thrust 啞鈴單腳臀橋 + 10 sec pause
Russian twist and press 俄羅斯轉體肩推
Leg raises 仰臥抬腳
Flutter kick 仰臥踢腿
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