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Description

昨天我组合出了这套锻炼动作,它专注于腿部,臀部和核心肌群,我今天感觉到效果了!在下次的下半身锻炼中试一试这套动作吧 :)


Exercises

Set 1: 1 round
慢跑
Effort: Light
慢跑
2 minutes
运动员箭步蹲行进
运动员箭步蹲行进
45 seconds
深蹲
深蹲
10 reps
侧坐抱双腿转移
侧坐抱双腿转移
10 reps
侧弓步
侧弓步
1 minute
臀桥
臀桥
10 reps
过渡
过渡
25 seconds
跳绳与阿里洗牌
1 minute
壶铃深蹲
Weights: Light
壶铃深蹲
12 reps
壶铃摆动
Weights: Light
壶铃摆动
20 reps
杠铃硬举
Weights: Light
杠铃硬举
10 reps
跳绳
Effort: Vigorous
跳绳
1 minute
壶铃深蹲
Weights: Heavy
壶铃深蹲
10 reps
壶铃摆动
Weights: Heavy
壶铃摆动
20 reps
杠铃硬举
Weights: Heavy
杠铃硬举
8 reps
横向侧跳跳绳
Effort: Vigorous
横向侧跳跳绳
1 minute
壶铃深蹲
Weights: Heavy
壶铃深蹲
8 reps
壶铃摆动
Weights: Heavy
壶铃摆动
20 reps
杠铃硬举
Weights: Heavy
杠铃硬举
8 reps
Effort: Moderate
跳绳与阿里洗牌
1 minute
过渡
过渡
25 seconds
平板支撑跪姿撑体
平板支撑跪姿撑体
45 seconds
小腿伸展下犬式
小腿伸展下犬式
30 seconds
跑步者左弓步
跑步者左弓步
15 seconds
跑步者右弓步
跑步者右弓步
15 seconds
断筋伸展
断筋伸展
30 seconds
右臀部屈肌伸展
右臀部屈肌伸展
30 seconds
左臀部屈肌伸展
左臀部屈肌伸展
30 seconds

Workout Discussion

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31 May

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