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Description

壶铃是锻炼所有深度稳定肌群的绝佳方式,帮你燃烧更多的卡路里,并获得苗条精致的身形。利用壶铃训练的关键是要保持适当的体态,所以在整个课程中进行自我检查吧。来挥洒汗水吧!


Exercises

Set 1: 2 rounds
壶铃绕腰
Weights: Moderate
壶铃绕腰
10 reps
右弓步壶铃划船
Weights: Moderate
右弓步壶铃划船
10 reps
左弓步壶铃划船
Weights: Moderate
左弓步壶铃划船
10 reps
壶铃硬拉
Weights: Moderate
壶铃硬拉
15 reps
8字路线传递壶铃
Weights: Moderate
8字路线传递壶铃
10 reps
左侧举物土耳其起立
Weights: Moderate
左侧举物土耳其起立
5 reps
右侧举物土耳其起立
Weights: Moderate
右侧举物土耳其起立
5 reps
壶铃摆动
Weights: Moderate
壶铃摆动
15 reps
壶铃深蹲至垂直划船
Weights: Moderate
壶铃深蹲至垂直划船
10 reps
壶铃单侧上举
Weights: Moderate
壶铃单侧上举
15 reps
休息
休息
1 minute

Set 2: 1 round
壶铃绕腰
壶铃绕腰
10 reps
右弓步壶铃划船
右弓步壶铃划船
10 reps
左弓步壶铃划船
左弓步壶铃划船
10 reps
壶铃硬拉
壶铃硬拉
15 reps
8字路线传递壶铃
8字路线传递壶铃
10 reps
左侧举物土耳其起立
左侧举物土耳其起立
5 reps
右侧举物土耳其起立
右侧举物土耳其起立
5 reps
壶铃摆动
壶铃摆动
15 reps
壶铃深蹲至垂直划船
壶铃深蹲至垂直划船
10 reps
壶铃单侧上举
壶铃单侧上举
15 reps


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    15 mins 30 secs, Moderate
  • 超集合巨星
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  • 美臀大满贯
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    15 mins 40 secs, Intense
  • 下半身协调性
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    13 mins 30 secs, Moderate

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