Скачать или смотреть 26 min 居家啞鈴增肌全身性高強度訓練！短時有效 | 臀腿、胸背、核心🔥適合進階者挑戰

Hello 進階的朋友你們好 歡迎再度來到你們期待已久的啞鈴鍛鍊
今天會教大家用家裡/健身房的一對炸全身肌群
讓你用省時有效方式鍛鍊全身 強度絕對不亞於健身房 如果沒時間去健身房鍛鍊的話 就做這組訓練吧！

整組鍛鍊 將分為徒手暖身 啞鈴下肢、上肢、核心 以及最後的伸展收操
很多動作都是稍帶挑戰性 也跟以往有所不同
那我們廢話不多說 準備跟我開練吧


Warm up 暖身
下肢鍛鍊：
Alternative squat thrusts 啞鈴輪流火箭推
DB clean squat 啞鈴上搏
Squat and RDL 啞鈴與硬舉組合
Asymmetric stance squat (20秒switch)不對稱站距深蹲
Single leg deadlift knee drive單邊硬舉抬膝 右
Single leg deadlift knee drive 單邊硬舉抬膝 左
Squat with alternating front raise (20秒switch) 啞鈴對邊上抬
Reverse lunge 後跨步蹲
Jumping lunges 跳躍跨步蹲

上肢鍛鍊：
Push press 借力肩推
Bent over row 啞鈴划船
Alternative rear delt row 啞鈴輪流三角肌划船
Knee down push up and tap 跪姿伏地挺身碰肩
Db chest press 躺臥啞鈴胸推
Db chest flys into press 躺臥飛鳥+胸推
Overhead tricep extension 過頭三頭屈伸
Alternative Front raise 啞鈴輪流前舉
Hammer curls 輪流二頭彎舉

核心鍛鍊：
Dumbbell leg raise 啞鈴抬腳
Raised flutter kick 啞鈴踢腿
Leg hold 抬腳停留
Side plank DB raise R 側平板抬啞鈴
Side plank DB raise L 側平板抬啞鈴
Plank dumbbell drag 平板手拉啞鈴
Spider tap 蜘蛛點地


*此影片無商業合作
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