12 Bài Tập Lưng Xô Tại Nhà Cho Dân Thể Hình Hiệu Quả

12 Bài Tập Lưng Xô Tại Nhà Cho Dân Thể Hình Hiệu Quả

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0:00 Intro
0:07 EXERCISE 1: DUMBBELL DEADLIFT
3-4 SETS × 10-15 REPS
1s up × 2s down
0:32 EXERCISE 2: BENT-OVER DUMBBELL ROW
3-4 SETS × 10-15 REPS
1s up × 2s down
0:58 EXERCISE 3: ONE-ARM TOWEL ROW
3-4 SETS × 12-15 REPS
1s up × 2s down
1:22 EXERCISE 4: PRONE INCLINE WIDE-GRIP UPRIGHT ROW
3-4 SETS × 10-15 REPS
1s up × 2s down
1:48 EXERCISE 5: INVERTED ROW
3-4 SETS × 12-15 REPS
1s up × 2s down
2:12 EXERCISE 6: BENT-OVER TWO-ARM DUMBBELL ROW
3-4 SETS × 10-15 REPS
1s up × 2s down
2:38 EXERCISE 7: HYPEREXTENSION
3-4 SETS × 10-15 REPS
1s up × 2s down
3:02 EXERCISE 8: REVERSE DUMBBELL FLY
3-4 SETS × 10-15 REPS
1s up × 2s down
3:27 EXERCISE 9: PULL-UP
3-4 SETS × 8-15 REPS
1s up × 2s down
3:53 EXERCISE 10: BENT-OVER BARBELL ROW
3-4 SETS × 10-15 REPS
1s up × 2s down
4:17 EXERCISE 11: SUPERMAN
3-4 SETS × 10-15 REPS
1s up × 2s down
4:43 EXERCISE 12: DUMBBELL PULLOVER
3-4 SETS × 10-12 REPS
2s up × 3s down
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▶Music:
Track: T & Sugah x NCT - Stardust (feat. Miyoki) [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://www.youtube.com/watch?v=5pfDp6Wrf6Y
Free Download / Stream: http://ncs.io/stardust
▶Footage by:
@nathan
@marino_katsouris
@briandecosta
"Thank you !"
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