單啞鈴居家30分鐘肌力訓練 💪🏼針對臀腿以及肩膀肌群 (含暖身&伸展) 30min Dumbbell-Only Legs& Shoulder Workout

單啞鈴居家30分鐘肌力訓練 💪🏼針對臀腿以及肩膀肌群 (含暖身&伸展)
30min Dumbbell-Only Legs& Shoulder Workout
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part1. 臀腿&肩膀
Thrusters 啞鈴火箭推
Squat and twist 深蹲扭轉
Db swing 啞鈴擺盪
Db lunge press 分腿蹲肩推(右)
Lunge into Single deadlift 分腿蹲+單腳硬舉(右)
Db lunge press 分腿蹲肩推(左)
Lunge into Single deadlift 分腿蹲+單腳硬舉(左)
Squat and front raise 深蹲前舉
Side lunge into press 側跨步肩推(右)
Db side lunge 側跨步蹲(右)
Side lunge into press 側跨步肩推(左)
Db side lunge 側跨步蹲(左)
Db Sumo pulses 相撲啞鈴停頓深蹲
Db monster walk squat 啞鈴深蹲前後走
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part2. 躺姿臀腿&核心
Db single thrust (right) 啞鈴單腳臀橋
DB Single thrust (left) 啞鈴單腳臀橋
DB bridge hold 啞鈴臀橋停留
Db 1/2 thrust 啞鈴1/2臀橋
Db leg drops 啞鈴輪流抬腿
Db Butterfly ups 啞鈴蝴蝶式捲腹
Db flutter kick 啞鈴臥躺踢腿
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part3. 上肢&核心
Bear plank row (4 reps) 熊式平板划船
Plank outside mt climbers 蜘蛛平板
Single v sit press 坐姿單邊間推
Russian twist press 俄羅斯轉體肩推
Alternative crunch 輪流捲腹
Alternative high plank crunch 輪流高抬捲腹
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