Entraînement modéré gratuit

Top Resolutions

Modéré Duration 20 minutes

Zones ciblées: Core, Arms

Équipement: Dumbbells, Barbell

Mots clés

Entraînements à gymnase Entraînements abdominaux et de base Entraînements avec haltères Entraînements d'haltères

Description

Let the new year bring a new look to your upper body! Top Resolutions will work on building lean muscle while helping to shed unwanted fat. You will need a pair of moderate to heavy weight dumbbells to take on this 20 minute task. Make an upper body enhancement as a resolution this new year!

Exercises

Série 1 1 ronde

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minute

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.

Rest

10 secondes

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

1 minute

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 secondes

Overhead Press

1 minute

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

Rest

10 secondes

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minute

Rest

10 secondes

Série 2 1 ronde

Side Plank Dips

Side Plank Dips

1 minute

Rest

10 secondes

Vertical Leg Crunches

Vertical Leg Crunches

45 secondes

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondes

Rest

10 secondes

Série 3 2 rondes

5 Way Push Ups

1 minute

With hexagonal dumbbells in your hand, prop yourself up to high plank position.

Rest

10 secondes

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

1 minute

Stand tall with a pair of dumbbells in your hands.

Rest

10 secondes

Tricep Kickbacks

Tricep Kickbacks

1 minute

Rest

10 secondes

Hammer Curls

1 minute

Rest

15 secondes

Série 4 1 ronde

Side Plank Dips

Side Plank Dips

1 minute

Rest

10 secondes

Vertical Leg Crunches

Vertical Leg Crunches

45 secondes

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondes

Workout Discussion

02 Jan

Saws

01 Jan

I do not understand anything in this application is not using it as leverage

01 Jan

Sir. Very very usefull loose de whight.thanks

30 Dec

How do you loose baby fat

Apparaît dans

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Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Faites cet entraînement dans Workout Trainer

✓ Suivez les entraînements multimédias mouvement par mouvement

✓ Expérience intégrée de montre intelligente et de moniteur de fréquence cardiaque

✓ Gagnez des points, participez au classement, restez motivé !

✓ Planification adaptée à votre style de vie occupé

Enregistrer l'entraînement

Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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