Ejercicios intensos gratuitos

Absolute Arms

Intenso Duration 20 minutos

Áreas objetivo: Shoulders

Equipo: Dumbbells, Exercise Mat

Etiquetas

Entrenamientos en casa Ejercicios de hombro Ejercicios con mancuernas

Descripción

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

Serie 1: 1 ronda

Good Morning Sunshines

Good Morning Sunshines

50 segundos

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

40 segundos

Then, return to the center.

Alternating Side Reaches

50 segundos

Small Reverse Arm Circles

Small Reverse Arm Circles

40 segundos

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

20 segundos

Serie 2: 1 ronda

Dumbbell Side Bends

Dumbbell Side Bends

1 minuto

Side Bends

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Arm Pumps

1 minuto

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuto

T's

1 minuto

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

1 minuto

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

40 segundos

Return and repeat.

Tricep Dips

30 segundos

Upward Plank

30 segundos

Rest

1 minuto

Serie 3: 1 ronda

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Push-Ups

50 segundos

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

30 segundos

Diamond Push Ups

Diamond Push Ups

50 segundos

Stretch your arms overhead with palms on the ground.

Child's Pose

30 segundos

Clapping Push-ups

Clapping Push-ups

50 segundos

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

30 segundos

Serie 4: 1 ronda

Shadow Boxing

1 minuto

Shoulder Stretches

Shoulder Stretches

40 segundos

Tricep Stretches

Tricep Stretches

40 segundos

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

40 segundos

Workout Discussion

18 May

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Aparece en

Levantamiento de pesas

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Quickdraw Adjustable Dumbbells

Elección Principal para este Entrenamiento

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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Haz este entrenamiento en Workout Trainer

✓ Sigue los entrenamientos multimedia paso a paso

✓ Experiencia integrada de reloj inteligente y monitor de frecuencia cardíaca

✓ ¡Gana puntos, compite en la tabla de clasificación, mantente motivado!

✓ Programación para adaptarse a tu ajetreado estilo de vida

Registrar entrenamiento

Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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