【在家健身】一對啞鈴全身增肌計劃💪|啞鈴重訓🏋️|詳細教學|新手常犯錯誤
120.7 هزار بار بازدید -
3 سال پیش
-
極速可調節啞鈴一對 (ROCK GOR 預留 -
極速可調節啞鈴一對 (ROCK GOR 預留 - 50名額):
https://www.fithysique.com/products/r...
一對啞鈴解決了封gym的問題!
大家加油💪!逆流而上🔥!
啞鈴全身增肌計劃:
Day 1 - Shoulder-focused Push (1:05)
A. Lateral Raise
B. Arnold Press
C1. Seated Shoulder Press
C2. Seated Lateral Raise
D1. Decline Pushup
D2. Front Raise
E. Triceps (optional)
Day 2 - Pull (3:38)
A. Pull Up
B. Single Arm Row
C. Bent-over Row
D. Reverse Fly
E. Biceps (optional)
Day 3 - Legs (5:20)
A. Squat
B. Romanian Deadlift
C. Single Leg Squat
D. Lunge (Bowflex® How-To | Lunges for Beginners)
Day 4 - Chest-focused Push (6:48)
A. Floor Press
B. Hex Press
C. Crossover
D. Pushup
E. Triceps (optional)
Day 5 - Pull (3:38)
A. Pull Up
B. Single Arm Row
C. Bent-over Row
D. Reverse Fly
E. Biceps (optional)
Day 6 - Legs (5:20)
A. Squat
B. Romanian Deadlift
C. Single Leg Squat
D. Lunge
Day 7 - Rest
組數:4
每組次數:8 - 12(如果你的啞鈴不夠重,可以做12 - 20)
如果新手覺得難道太高,建議Day 3加一天的休息日
工作/合作聯絡: [email protected]
🔥加入RockGor Family - https://bit.ly/2Z7GIkr
Facebook@TheRockGor - Facebook: TheRockGor
Instagram@RockGor - Instagram: Rock.Gor
#在家健身 #啞鈴訓練 #在家運動
https://www.fithysique.com/products/r...
一對啞鈴解決了封gym的問題!
大家加油💪!逆流而上🔥!
啞鈴全身增肌計劃:
Day 1 - Shoulder-focused Push (1:05)
A. Lateral Raise
B. Arnold Press
C1. Seated Shoulder Press
C2. Seated Lateral Raise
D1. Decline Pushup
D2. Front Raise
E. Triceps (optional)
Day 2 - Pull (3:38)
A. Pull Up
B. Single Arm Row
C. Bent-over Row
D. Reverse Fly
E. Biceps (optional)
Day 3 - Legs (5:20)
A. Squat
B. Romanian Deadlift
C. Single Leg Squat
D. Lunge (Bowflex® How-To | Lunges for Beginners)
Day 4 - Chest-focused Push (6:48)
A. Floor Press
B. Hex Press
C. Crossover
D. Pushup
E. Triceps (optional)
Day 5 - Pull (3:38)
A. Pull Up
B. Single Arm Row
C. Bent-over Row
D. Reverse Fly
E. Biceps (optional)
Day 6 - Legs (5:20)
A. Squat
B. Romanian Deadlift
C. Single Leg Squat
D. Lunge
Day 7 - Rest
組數:4
每組次數:8 - 12(如果你的啞鈴不夠重,可以做12 - 20)
如果新手覺得難道太高,建議Day 3加一天的休息日
工作/合作聯絡: [email protected]
🔥加入RockGor Family - https://bit.ly/2Z7GIkr
Facebook@TheRockGor - Facebook: TheRockGor
Instagram@RockGor - Instagram: Rock.Gor
#在家健身 #啞鈴訓練 #在家運動
3 سال پیش
در تاریخ 1400/10/29 منتشر شده
است.
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