Allenamento per Principianti

Friday

Principiante Duration 1 ora

Aree target: Arms

Attrezzatura: Wall, Dumbbell, Bench, Chair

Aggiunto da Yunie Valentine

Tag

Allenamenti per Palestra Domestica Allenamenti per le Braccia Allenamenti con la Parete Allenamenti con i Manubri Allenamenti con Panca Allenamenti con Sedia

Descrizione

A Shakerciser workout to work your back, triceps & biceps. Do max reps of each exercise. Required equipment: exercise mat and dumbbells

Exercises

Set 1: 1 round

Big Forward Arm Circles

Big Forward Arm Circles

30 secondi

Big Reverse Arm Circles

Big Reverse Arm Circles

30 secondi

Side Cross Kicks

Side Cross Kicks

30 secondi

30 secondi

Small Forward Arm Circles

Small Forward Arm Circles

30 secondi

Small Reverse Arm Circles

Small Reverse Arm Circles

30 secondi

Set 2: 2 round

Wall Tricep Push Ups

Wall Tricep Push Ups

40 secondi

Wall Diamond Push-Ups

Wall Diamond Push-Ups

40 secondi

Transition

15 secondi

40 secondi

Wall Push-Ups with Leg Lifts

Wall Push-Ups with Leg Lifts

40 secondi

Transition

15 secondi

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

40 secondi

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

40 secondi

Rest

15 secondi

Flying Supermans

Flying Supermans

40 secondi

Lying Supermans

Lying Supermans

40 secondi

Rest

15 secondi

Modified Cobra

40 secondi

Y-T-A

40 secondi

Rest

15 secondi

Right Tricep Push-Ups

Right Tricep Push-Ups

40 secondi

Left Tricep Push-Ups

Left Tricep Push-Ups

40 secondi

Rest

15 secondi

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 min 20 sec

Dumbbell Chest Press

Dumbbell Chest Press

45 secondi

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

45 secondi

20 secondi

Set 3: 2 round

Dumbbell Upright Rows

Dumbbell Upright Rows

40 secondi

Chair Tricep Dips

Chair Tricep Dips

40 secondi

Rest

15 secondi

Isometric Bicep Curls

Isometric Bicep Curls

1 min 20 sec

40 secondi

Rest

15 secondi

Dumbbells Diagonal Shoulder Raise

1 min 20 sec

Bent Arm Lateral Shoulder Raise

40 secondi

Rest

15 secondi

Alternating Bent Over Rows

Alternating Bent Over Rows

1 min 20 sec

Tricep Extensions

Tricep Extensions

1 min 20 sec

Rest

15 secondi

Alternating Bicep Curls

Alternating Bicep Curls

1 min 20 sec

Alternating Dumbbell Curl to Press

1 min 20 sec

Rest

15 secondi

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

40 secondi

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

40 secondi

Rest

20 secondi

Set 4: 1 round

30 secondi

Upward Facing Dog

Upward Facing Dog

20 secondi

Downward Facing Dog

Downward Facing Dog

20 secondi

Rhomboid Opener

Rhomboid Opener

30 secondi

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 secondi

Tricep Stretches

Tricep Stretches

30 secondi

Left Arm Cross Stretch

Left Arm Cross Stretch

20 secondi

Right Arm Cross Stretch

Right Arm Cross Stretch

20 secondi

Bicep Stretches

Bicep Stretches

20 secondi

Modified Vinyasa

Modified Vinyasa

40 secondi

Extended Child's Pose

Extended Child's Pose

20 secondi

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorie di allenamento

In primo piano

Perdita di peso

Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

Sollevamento pesi

HIIT

Cardio

Toning

Corpo Intero