關於 dumbbell reverse bicep curl ，我們在網路上蒐集到這些相關的討論、資訊與評價

NEW WORKOUT! 🏋️‍♀️ Click this link and complete the full 30 minutes workout with me: https://youtu.be/63sZb14KDlQ 😉
.
Let's go back to the basics with these simple yet very effective upper body moves to build strength and lean up! This workout targets all the major muscles - your back, chest, shoulders and arms! 💪
.
.
Circuit 1
1) Single Arm Dumbbell Row x2
2) Deadlift to Shoulder Press

Circuit 2
1) Hip Bridge Chest Press
2) Hip Bridge Fly
3) Pushups

Circuit 3
1) Upright Row to Front Raise
2) Lateral Raise
3) Punches

Circuit 4
1) Bicep Curl to Tricep Kickback
2) Reverse Fly
3) Forearm Plank to Dolphin
**45 sec Workout - 15 sec Rest Interval
**Complete each circuit x2
.
.
.

今天是胸肌跟二頭肌,我只有花了55分鐘。chest and bicep routine today, only took me 55mins.

胸肌
Hammer Smith chest press- 3x10 warm up + 4x15 loading with burn out Hammer Smith incline chest press- 4x12
Hammer Smith decline chest press- 3x12 + burn out
Pushups- 5x10

二頭肌
Seated incline dumbbell curls-5x15+isometric hold for 20 seconds between sets and burn out at the 5th set
Standing 1h alternating dumbbell hammer curl - 4x10 each arm + superset with reverse barbell curls for 4x10
Plate curls - 4x15+burnout
Cable crossover behind the head curls 5x10+burnout

Good Afternoon ! It's Super Sunday! You know what that means? It means it's time to smash the gym. I'll be doing Back and Bicep.

Here's the workout plan
Back:
1. Pull up 12x4
2. Deadlift (10reps 100kg, 8 reps 120kg, 4 reps 140kg,2reps 160kg, 1 rep 170kg)
3. Barbell Row 10x3
4. Barbell reverse Row 10x3
5. Dumbbell row 10x4
6. T bar Row 10x4

Biceps:
1. Preacher Curl 10x3
2. Spider Curl 10x3

Time to finish this workout: 1hr30min.

Advice: This workout must be heavy, don't be afraid of the weight, but take the challenge and smash it! Always have a spotter if you're not confident in doing it alone, nevertheless, make sure this workout is intense as hell. Have a good one and let me know what you think about the workout :) would appreciate the feedback.

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Toned Arms - No Push-ups! | Joanna Soh

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________
Sculpt your arms and shoulders with this workout. It is low impact, suitable for beginners. The good news is, we won't be doing any pushups!! You’ll need a pair of light-weight dumbbells, between 2 - 4kgs each. If you do not have one, be creative, make your own weights by filling up large bottles with stones or water!

Interval: 45 secs work - 15 secs rest
Sequence: Repeat each circuit twice
Duration: 20 minutes

Circuit 1
1) L Squeeze - Shoulder Press
2) Dumbbell Row - Reverse Fly
3) Tricep Kickback - Bicep Curl
4) Weighted Punches

Circuit 2
1) Inchworm Pike Press
2) Superman Plank
3) Dolphin Plank
4) Side Plank Arm Rotation

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Toned Arms - No Push-ups! | Joanna Soh

安安大家好，
今天分享的是稍微進階的30分鐘全身練組合
加上了重量負荷和組間不休息的超級組，短短半小時也能達到很棒的訓練效果。
.
此訓練需要一條阻力帶與啞鈴，如果家裏沒有啞鈴可以用水壺(上半身)裝書本的背包(下半身)做練習
初學者可以先從徒手或低重量開始，太喘的話請自行暫停休息！

完整菜單如下：
part1. 下半身40sec 20sec rest
Banded Goblet Squat 高腳杯阻力深蹲
Banded Thrusters 阻力火箭推深蹲
Banded crab walk w/ Squat Jump 阻力螃蟹走與深蹲跳
Dumbbell Lunge (R) 啞鈴跨步蹲(右)
Dumbbell Lunge (L)啞鈴跨步蹲(左)
Dumbbell Lunge w/ shoulder press(R)啞鈴跨步蹲肩推(右)
Dumbbell Lunge w/ shoulder press(L)啞鈴跨步蹲肩推(右)
Dumbbell Reverse Lunge 啞鈴後跨步蹲
Side lunge 側跨步蹲
.
part 2. 臀推超級組 30 sec no rest. 2 rounds
Weighted hip thrust 負重阻力臀推
1/2 hip thrust 負重1/2阻力臀推
Single leg thrust(R)單腳臀推(右)
Single leg thrust(L)單腳臀推(左)
Banded hip thrust 阻力開合臀推

part3. upper body 上半身40sec 20sec rest
Back row 啞鈴背部划船
Reverse flys 啞鈴反向飛鳥
superman 超人式
back extensions 背部伸展
dumbbell chest press 啞鈴臥推
dumbbell close grip press 啞鈴窄握胸推
knee down push ups 跪姿伏地挺身
shoulder press 啞鈴肩推
shoulder front/lateral raise啞鈴前/側平舉
bicep curl 二頭彎舉

part 4 core 核心30sec no rest
mountain climber登山式衝刺
plank arm raise 平板抬手
plank toe taps平板輪流點地
plank rotation 平板轉體
----------------------------------------------------------------------------
更多居家跟著做系列？

https://youtu.be/M56to7gX6bE
爆汗徒手！15分鐘高強度全身居家運動 🔥連男神也撐不住的訓練組合？！Feat. 健人蓋伊

https://youtu.be/g9TeWoWks2o
20分鐘居家全身練(含臀腿、上肢、核心)｜給不想出門運動的你！每天跟May做一個循環🔥

https://youtu.be/Jv-hrZ-hi9Q
居家撕裂者腹肌10分鐘運動，早晨或睡前做一輪！
.
May Fit instagram : @may8572fit
▶ https://www.instagram.com/may8572fit/
我的outfit : Nike women
運動手錶：Garmin Venu
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
--------------------------------------------------------------------
需要更多樣化網紅課表、健身食譜、部落格文章？ 下載女力健身App(七天免費試用) https://com.nuli.app/may .
MM Booty 初階女性翹臀指南 649$優惠持續中🔥https://www.cabfitness.com/?lang=zh-hant 中/英電子書含增肌原理、肌肉構造、八週菜單模組、動作講解、短影音教學與健身飲食QAs

需要更多健康/健身食譜？
✔️追蹤我的IG:may8572fit follow 我的健身食譜 #mayfitbowl
✔️我的增肌減脂食譜書購買連結(第一本)： 一碗搞定！增肌減脂健身餐https://www.books.com.tw/products/0010801832
✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動
https://www.books.com.tw/products/0010836641?sloc=main
#stayhome#withme #跟我一起 #宅在家

Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Upper Body Strength & Toning for Beginners | Joanna Soh

__________

Let's go back to basics with these simple yet very effective upper body moves to build strength and lean up! This workout targets all the major muscles - your back, chest, shoulders and arms!

EXERCISES
Circuit 1
1) Single Arm Dumbbell Row x2
2) Deadlift to Shoulder Press

Circuit 2
1) Hip Bridge Chest Press
2) Hip Bridge Fly
3) Pushups

Circuit 3
1) Upright Row to Front Raise
2) Lateral Raise
3) Punches

Circuit 4
1) Bicep Curl to Tricep Kickback
2) Reverse Fly
3) Forearm Plank to Dolphin

__________

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

__________


Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

__________

Upper Body Strength & Toning for Beginners | Joanna Soh