居家上半身肌力與核心強化🔥25分鐘有效鍛鍊｜啞鈴體態雕塑 (胸肩背、緊實手臂、腹肌get)

居家上半身肌力與核心強化🔥25分鐘有效鍛鍊｜啞鈴體態雕塑 (背、胸肩、腹肌)

分享一組針對上半身肌群的居家肌力訓練
特色是在25分鐘內就能有效鍛鍊背部、胸肩、二三頭與核心肌群 !

需要器材：一對啞鈴：初學者 2-4kg 中進階者 5-8kg/ 沒有啞鈴的話，也可以用較重的水壺/書本取代

Warm up
手臂繞圈暖身 Arm circles
擴胸肩推暖身 Chest open and press
進入正式組
反握背部划船 Underhand row
單手肩推（右）Single press
單手肩推（左） Single press
啞鈴前舉扭身 Front raise w/ twist
阿諾式肩推 Arnold press
啞鈴二頭彎舉1&1/2下 Bicep curls (1/2&1)
X2 組
跪姿伏地挺身 (四秒下) Push up (knee down )
橋式啞鈴胸推Glute bridge press
跪姿啞鈴核心扭轉 (右) Knee down side rotation
跪姿啞鈴核心扭轉 (右) Knee down side rotation
啞鈴三頭屈伸Dumbbell extension
X2 組
啞鈴平板划船(四下換邊) DB plank row (4 reps )
啞鈴坐姿轉體肩推 Seated twist press
熊式平板Bear plank hold
熊式平板碰膝 Bear plank knee touch
高平板前跳 High Plank & hop in
.
*此影片無商業合作
Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/
逛逛我的網站▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
.
Music by JERKSTORE. – Ginger Marmalade – https://thmatc.co/?l=F7CA83BA
Music by Cerberuh – Remedy – https://thmatc.co/?l=4E62ED29
Music by Free Arlo – GETTING OVER U – https://thmatc.co/?l=16F2BB7F
Music by Elli Moore – Bathing Suit – https://thmatc.co/?l=54FDE513
Music by Reenna & Cory Wade – Dreaming On The Dance Floor – https://thmatc.co/?l=1ADC9E86
Music by DRUBEATZ – Y.A.R – https://thmatc.co/?l=184B70A3
Music by Madison Rose – Dancin’ Til We Die – https://thmatc.co/?l=27584C97
Music by Spzzy Turnt – C’est La Vie – https://thmatc.co/?l=F6F15F71
Music by Eric Reprid – Breathe In – https://thmatc.co/?l=C54810D5

source