居家啞鈴臀腿&心肺30分鐘鍛鍊｜全面強化腿部線條💪🏻腿前後側、翹臀& 腹肌get (男女皆適用) At-home 30 min lower body workout with dumbbells

居家啞鈴臀腿&心肺30分鐘鍛鍊｜全面強化腿部線條💪🏻腿前後側、翹臀& 腹肌get (男女皆適用) At-home 30 min lower body workout with dumbbells
需要一對啞鈴 初學者 2-4kg 中進階者 5-8kg

蜥蜴式動態暖身 dynamic warm-ups
低深蹲前彎 squat and forward bend
前彎左右開胸 forward bend chest open
徒手深蹲 bodyweight squat

啞鈴深蹲(四秒下) DB squat (4 sec down )
分腿蹲 1& 1/2下 右 Lunge (1&1/2)
分腿蹲 1& 1/2下 左 Lunge (1&1/2)
啞鈴深蹲跳 DB Squat jump (錄無跳躍替代動作 : 啞鈴左右深蹲 Alternative DB squat
啞鈴側分腿蹲抬膝 右 DB side lunge high knee
啞鈴側分腿蹲抬膝 左DB side lunge high knee
啞鈴火箭推 DB thruster

相撲深蹲踮腳 Sumo squat w/ tiptoe
分腿蹲啞鈴肩推 右Lunge and press
分腿蹲啞鈴肩推 左Lunge and press
深蹲啞鈴前舉Squat and front raise

前後腳硬舉 右 Single leg deadlift R
前後腳硬舉 右 Single leg deadlift L
羅馬尼亞硬舉 (快節奏) Romanian deadlift (fast)

啞鈴橋式 停留 10秒 DB Glute bridge
啞鈴單腳橋式 右 停留 10秒 DB Single leg Glute bridge R
啞鈴單腳橋式 左 停留 10秒 DB Single leg Glute bridge L
仰臥抬腳 Leg raises
仰臥踢腿Flutter kick
.
*此影片無商業合作
Follow May Fit instagram ▶   / may8572fit  
逛逛我的網站▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶    • May Fit 居家跟著做系列  #StayHome #withMay  
健身初學女孩必看！人氣觀念影片▶    • 健身初學女孩必看！觀念&教學系列  
Music by JERKSTORE. - Ginger Marmalade - https://thmatc.co/?l=F7CA83BA
Music by no suits - Sega Genesis - https://thmatc.co/?l=8618A33E
Music by Emma Kern - We So Fly - https://thmatc.co/?l=67F6809B
Music by Griffin Holtby - Overgrown - https://thmatc.co/?l=DDAC2FDD
Music by Tatso-De_Taste - Dopamine Freestyle - https://thmatc.co/?l=1F156E65
Music by Griegz, Nyukyung - My Own Enemy (feat. Aria) - https://thmatc.co/?l=77D2F03B
Music by Jaylon Ashaun - Good With Me - https://thmatc.co/?l=40E9E870
Music by Domingo & Erkory - INDIFFERENTI - https://thmatc.co/?l=D0F97AFB
Music by Clue - Hometown Hero (feat. Boy Graduate) - https://thmatc.co/?l=4F823962
Music by Darrin Jones - Soulja - https://thmatc.co/?l=956CD9D0
Music by Clue - Australian Famous - https://thmatc.co/?l=CEEAE1C9
Music by Ookay - Not Again - https://thmatc.co/?l=1383866F
Music by Helkimer - be patient - https://thmatc.co/?l=866C054A