居家20分鐘啞鈴健胸、手臂訓練 | 20 Min Chest & Arm Home Workout - Beginner Friendly with Dumbbells

不能上健身房就在家動起來吧👏
一對啞鈴就能完成的健胸加手臂鍛鍊 😊
十個動作
每個兩組
40 sec on 20 sec off
一星期能做兩／三次最好
00:48 Knee down push up 屈膝掌上壓
01:48 Chest press 胸推
02:49 Chest fly 胸飛鳥
06:50 Front & lateral raise 前側平舉
07:50 Rear deltoid fly 俯身平舉
08:48 Shoulder press 肩上推舉
13:00 Bent over row 俯身划船
14:00 Overhead tricep extension 頸後臂屈伸
15:00 Bicep curl 二頭彎舉
15:59 Bent over row with tricep extension 俯身划船+臂屈伸
EpidemicSound Music: pop music for a workout 20 min