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Description

状态不错,准备在海滩度假的每一天来做这项全身式锻炼。在这项全面的健身基础课程中,你应该感觉得到心脏蹦蹦跳,肌肉在燃烧。这项锻炼需要准备一个板凳,一组中等重量的哑铃。


Exercises

Set 1: 2 rounds
弓步与旋转
弓步与旋转
12 reps
篮球射击
Effort: Moderate
篮球射击
40 seconds
开腿深蹲保持动作
开腿深蹲保持动作
20 seconds

Set 2: 1 round
休息
休息
20 seconds

Set 3: 2 rounds
哑铃弓步和旋转
Weights: Moderate
哑铃弓步和旋转
12 reps
单臂哑铃秋千
Weights: Moderate
单臂哑铃秋千
12 reps
哑铃深蹲相扑
Weights: Moderate
哑铃深蹲相扑
15 reps

Set 4: 1 round
休息
休息
20 seconds

Set 5: 2 rounds
俯卧撑和旋转
俯卧撑和旋转
12 reps
左三头肌俯卧撑
左三头肌俯卧撑
12 reps
右三头肌俯卧撑
右三头肌俯卧撑
12 reps
单臂登山者
Effort: Moderate
单臂登山者
45 seconds

Set 6: 1 round
休息
休息
20 seconds

Set 7: 2 rounds
长凳哑铃飞鸟
Weights: Moderate
长凳哑铃飞鸟
12 reps
板凳哑铃肱三头肌上拉过头
Weights: Moderate
板凳哑铃肱三头肌上拉过头
12 reps
叛徒一行俯卧撑
Weights: Moderate
叛徒一行俯卧撑
12 reps

Set 8: 1 round
休息
休息
20 seconds
平板支撑
平板支撑
20 seconds


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