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Description

这一环节旨在专门针对腹肌和手臂。 手臂动作组中请保持2秒下 - 1秒上的速度以获得最大效果。


Exercises

Set 1: 1 round
热身划船
Effort: Light
热身划船
5 minutes

Set 2: 3 rounds
肱二头肌弯举
Weights: Moderate
肱二头肌弯举
12 reps
下巴式引体向上
下巴式引体向上
Reps until failure
休息
休息
1 minute

Set 3: 3 rounds
三头肌扩展
Weights: Moderate
三头肌扩展
12 reps
三头肌俯卧撑
三头肌俯卧撑
Reps until failure
休息
休息
1 minute

Set 4: 3 rounds
锤式弯举
Weights: Moderate
锤式弯举
12 reps
三头肌骤降
三头肌骤降
Reps until failure

Set 5: 3 rounds
自行车仰卧起坐
自行车仰卧起坐
30 reps
蛙式卷腹
蛙式卷腹
15 reps
踝采集卡
踝采集卡
30 reps
抬腿
抬腿
15 reps
剪刀腿
剪刀腿
30 reps

Set 6: 3 rounds
三头肌伸展
三头肌伸展
30 seconds
肱二头肌伸展
肱二头肌伸展
30 seconds
猫牛
猫牛
30 seconds



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