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
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Видео 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 канала May Fit