不去健身房必做！30分鐘高強度啞鈴阻力全身訓練 (含暖身&伸展) ~高效居家增肌減脂組合💪🏻

30分鐘高強度啞鈴阻力全身訓練 (含暖身&伸展) ~高效居家增肌減脂組合
DB Squat (4 sec down )
Sumo squat into thruster
Alternative reverse lunge
Single deadlift
Single deadlift
lunge with press
lunge with press 40
Banded monster walk with weights
Abduction
DB banded Deadlift
Banded narrow and wide jump squat
Single Glute bridge with weight
Single Glute bridge with weight
Glute bridge （double weight)
Glute bridge with press
Chest flys and narrow press
Russian twist with press
Tricep dip
Back row
Bicep curls and Arnold press
Single DB front raise
Tricep extension
Alternative Seated crunch
Mt climber 4 reps +Plank taps
Plank row (2 reps switch )
Dolphin plank with Jacks
Reverse crunch and leg raise
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[@chiwang8133]

現在是白天上班，晚上準備國考的考生

[@kellychen5260]

謝謝may這組運動菜單，暖身+上身鍛鍊+核心+結束緩和，整個非常完整，全身都鍛鍊到了~~喜歡~~

[@junetan9583]

謝謝May的跟練視頻，身為重量小白來說，先用2kg的啞鈴試水溫，很棒很棒👍🏻👍🏻👍🏻

[@user-wc6ev7cd7g]

真的太棒了吧！感謝May當我們的一日教練

[@Roxy-fr8gf]

谢谢May带来超高效又不太累的组合，平板划船那组用较重的哑铃真是超有感！新的一年继续跟着你go go go！

[@yonghuachoo5524]

🙏謝謝May ❤👍💪流了一身汗，不用去健身房了

[@miazhao264]

我超爱你的阻力训练，完美健身房代餐！

[@puffa1316]

May真的讓我體驗到在家裡請教練的感覺❤️

[@user-yz8un8xn7z]

好愛好愛❤超愛May的訓練影片

[@jenniferlee6940]

DONE！強度不會到很強，但動作好多元，喜翻！

[@user-ox9uc5hk8e]

這組練完有“心安”的踏實感，再追練一回😊

[@EnjoyversewithYuna8888]

❤🎄🎁😘May聖誕快樂!😘🎅🎄❤

[@maggiechou3146]

感謝May的分享～～～

[@yuling4256]

謝謝May,完成啦～😆

[@easylife01010]

完成了,感謝May

[@user-th9zp5xi7c]

我很需要這個 讚讚!感謝~

[@Im-yn4en]

完成運動打卡✅，一直以來都很喜歡may的影片😊讓身為2寶媽咪的我，不用跑健身房也能訓練。

[@user-om1te5gd2d]

謝謝may的聖誕禮物

[@yaoyao1673]

喜欢may在家里的运动视频教学，平时在家带孩子 真的很难能去健身房❤❤

[@user-kd7cs9cs8k]

很實用，適合我，謝謝分享。