15 分鐘徒手緊實上肢&核心鍛鍊｜背部&手臂線條打造 ｜2024 燃脂系列

15 分鐘徒手緊實上肢&核心鍛鍊｜背部&手臂線條打造 ｜2024 燃脂系列

每個動作40秒休息20秒
熊式平板碰肩變化型 Bear plank tap + leg in & out
側平板轉身 Side plank twist hold R
側平板轉身 Side plank twist hold L
單邊後三角 Single rear delt lift R
單邊後三角 Single rear delt lift L
Y字抬手前繞 Y arm lift circles
挺背停留 Back extension hold
鑽石伏地挺身 Diamond push up ( 5 sec down
手放開伏地挺身 Hand release Knee down push up
鑽石側伏地挺身 Side diamond push up
鑽石側伏地挺身 Side diamond push up 簡易版本
三頭屈伸變化型 Tricep dip 2 reps w/ leg lift
單手平板前移 Single arm plank move back& forth 2 reps
海豚式+彩虹平板 Dolphin + Rainbow plank
Stretch

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