居家啞鈴臀腿&心肺30分鐘鍛鍊｜全面強化腿部線條💪🏻腿前後側、翹臀& 腹肌get (男女皆適用) At-home 30 min lower body workout with dumbbells
需要一對啞鈴 初學者 2-4kg 中進階者 5-8kg
蜥蜴式動態暖身 dynamic warm-ups
低深蹲前彎 squat and forward bend
前彎左右開胸 forward bend chest open
徒手深蹲 bodyweight squat
啞鈴深蹲(四秒下) DB squat (4 sec down )
分腿蹲 1& 1/2下 右 Lunge (1&1/2)
分腿蹲 1& 1/2下 左 Lunge (1&1/2)
啞鈴深蹲跳 DB Squat jump (錄無跳躍替代動作 : 啞鈴左右深蹲 Alternative DB squat
啞鈴側分腿蹲抬膝 右 DB side lunge high knee
啞鈴側分腿蹲抬膝 左DB side lunge high knee
啞鈴火箭推 DB thruster
相撲深蹲踮腳 Sumo squat w/ tiptoe
分腿蹲啞鈴肩推 右Lunge and press
分腿蹲啞鈴肩推 左Lunge and press
深蹲啞鈴前舉Squat and front raise
前後腳硬舉 右 Single leg deadlift R
前後腳硬舉 右 Single leg deadlift L
羅馬尼亞硬舉 (快節奏) Romanian deadlift (fast)
啞鈴橋式 停留 10秒 DB Glute bridge
啞鈴單腳橋式 右 停留 10秒 DB Single leg Glute bridge R
啞鈴單腳橋式 左 停留 10秒 DB Single leg Glute bridge L
仰臥抬腳 Leg raises
仰臥踢腿Flutter kick
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*此影片無商業合作
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