10分钟俯卧撑 初级进阶高级 10 Min PUSH UP WORKOUT TIPS _ Beginner to Advanced 12:50 15分钟站姿腹肌 需要哑铃 15 Min STANDING ABS WORKOUT _ Arms Core with Dumbbells 17:40 20分钟腿部力量 保加利亚深蹲 需要椅子 20 Min LEG WORKOUT _ Bulgarian Split Squats _ Lunges - Lowe 24:01 60分钟无...
【Hunter Chilton】最佳的腿部训练「全程训练讲解」「臀大肌 股四头肌 腘绳肌」 09:30 【Hunter Chilton】我的肩部(前束中束后束)➕手臂训练(二头三头) 11:28 【Hunter Chilton】完整的胸部➕背部训练|全程健身菜单分享|增肌必备 08:44 【Hunter Chilton】臀部训练 臀部大重量增肌训练|全程训练记录 分享 08...
Push through your front heel to return to the starting position. Alternate legs for each set. Perform 3 sets of 8-10 reps per leg. 3. Dumbbell Deadlifts Stand with a dumbbell in each hand in front of your thighs. Bend at your hips and knees to lower the dumbbells to the floor. ...
You may also find it helpful to have the single dumbbells start between your legs, rather than on the outside of your body. Dumbbell Clean & Push Press Perform this variation by taking the dumbbells from the shoulders to the overhead position withhelp from your lower body. ...
1. Push Press x 8-12 Clean your dumbbells onto your shoulders, palms facing in. Take a breath and create tension in your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower with a controlled tempo to your shoulders and repeat. If your wei...
Bend your elbows and pull yourself up. Then return the the starting position and repeat. Maintain core stability and keep the body stable throughout the exercise. WHAT MAKES IT EFFECTIVE:I haven’t had to sacrifice the load that I’ve been using with plates thanks to this dog leash trick!
Do both legs at the same time. One rep right, one left. Repeat until you’ve done 24 reps in total. Rest 2-3min before doing set two. I always do both legs at the same time. You’ll get out of breath more, and your legs will get quite sore. But the sets will be over faster...
Pull in Those Gains The dumbbell pullover may not be as fancy of a back-builder asthe bent-over row, nor as glamorous a move as the bench press. But training your back and chest at the same time is a rare opportunity to keep your push-pull game as even as you can. You’ll be ...
Brace your core and pull your shoulders down and back. Push your butt back and hinge forward from your hips to lower the dumbbells down the front of your legs. Do not round your lower back. Descend as far as your flexibility allows. Drive your hips forward, stand up straight, and repeat...
Push back up through your front heel, leaning forwards at 45 degrees (as before with the Bulgarian Split Squat), and bring your back foot forward to meet your front foot. Swap legs. 6. Glute Bridges Sets and reps: 4 x 20 Technique ...