Скачать с ютуб 進階者的省時高效訓練💪28分鐘重訓X有氧代謝阻力全身性運動 (含暖身&伸展)只需一個啞鈴 28min one dumbbell MRT full body workout в хорошем качестве

進階者的省時高效訓練💪28分鐘重訓X有氧代謝阻力全身性運動 (含暖身&伸展)只需一個啞鈴 28min one dumbbell MRT full body workout

在歐美蔚為風氣的 重訓X有氧 高強度代謝阻力訓練 我住美國的時候也很喜歡上這樣的運動課 不僅全身肌力的運用的到 也能在很短的時間內燃燒卡路里 高效提升肌耐力和心肺 經過May的改編&精心設計 讓大家在家用一顆啞鈴就能跟我一起完成訓練 初階者3-4公斤 進階者 5-8公斤啞鈴 手爬平板 Inchworm 30sec 平板碰肩Shoulder tap 30sec 開髖暖身Warm up 30sec Rest 10 以下每個動作40秒休息20秒 啞鈴深蹲+後跨步蹲DB Squat*2+ reverse lunge 滑冰蹲 Skater squat 相撲蹲+踮腳Sumo squat pulses + tip toe 波比站 Half burpees 深蹲火箭推Squat +thruster (20sec 換邊） 拍手深蹲Squat clap 跨步蹲+單腳硬舉Single Lunge + deadlift 跨步蹲+單腳硬舉 Single lunge + deadlift 深蹲跳變化型Alternating squat jump 啞鈴深蹲擺盪 Squat swing (4 reps switch 啞鈴輪流肩推Alternating lunge press 拳擊有氧 Boxing (2 jacks) 前舉蹲變化型Front raise + squat raise 俄羅斯轉體肩推 Russian twist + press 三頭屈伸Tricep extension 平板划船 Back row 2 reps switch 超人式延伸Superman hold extension 手放開伏地挺身 Hand release push up 45度角胸推45 degrees Chest press 坐姿肩推Seated DB shoulder press （20秒換 坐姿捲腹Alternating crunch 側平板轉體Side plank + rotation. 側平板轉體 Side plank + rotation 蜘蛛平板跳Plank Jack +spider 美味享健康 MAYUFIT 希望你Fit 優蛋白食品⬇️ https://www.mayyoufit.com/ Music by Maria Z - Waterfall - https://thmatc.co/?l=22696C21 Music by L!FE - Whatever - https://thmatc.co/?l=97610C46 Music by Paytra - Psycho - https://thmatc.co/?l=8AE69B8B Music by Jubile3le3 - Triangle Maybe - https://thmatc.co/?l=9A02C422 Music by Paytra - Monster - https://thmatc.co/?l=A4ADC517 Music by J.emz - Shades on - https://thmatc.co/?l=3CFFA346 Music by Lukae - Repeat Offender - https://thmatc.co/?l=0E09D1EF Music by Ato-Mik - When I Met You - https://thmatc.co/?l=649B06CE Music by Obi Ben, Faletti - HAIKU - https://thmatc.co/?l=132877FF Music by Jaiel - Bet On Me - https://thmatc.co/?l=E586D7E9 Music by Obi Ben, Faletti - MALIBU - https://thmatc.co/?l=B5CBFCA8 Music by LOVELOVELOVE - everything feels like a movie - https://thmatc.co/?l=314B16A6 Music by Uno Ogarekpe - Abide with me - https://thmatc.co/?l=FC03E94B