#短時間全身肌肉訓練 If you are short on time like I am lately, you can try this type of "Weight Lifting Circuit Workout" for some quick pumping of the muscles ;)
I have lost most of my upper body muscle in the past month of so, and I am getting ready to build them up again. Without much time to workout, I am using this short circuit training to prep the muscles for the next phase.
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I planned - 6 movements into this circuit,
Each circuit ~ 7 minutes + 90s Rest
Do it ~ 3-5 times depending on your time allowance.
*Get all equipment ready before starting.
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Workout Type : Quick
Volumn : Light
Purpose : Pre season warm up
Type : Weight + Resistant Cable + Body Weight
Location : Home
Bigger Muscle Groups
Single Leg Deadlift 16 Rep ( 8 each leg) [Full Body]
Traps Cable Side Shrug 20 Rep (10 each side) [Trapezius]
Regular Push Up on fist 25 Rep [Chest]
Lat Pull Down 12 Rep [Latissimus dorsi]
Smaller Muscle Groups
Bicep Curl 8 Rep (each arm) [Bicep]
Single Arm Tricep Extension 12 Rep (each Arm) [Tricep]
Rest - 90 seconds & DO circuit x 3+
* if you have access to a full gym, adjust the WEIGHT & REPETITION to your preference.
- END of Workout
Single Leg Deadlift
Traps Cable Side Shrug
(Pics coming soon)
Regular Push Up on fist
Lat Pull Down
Bicep Curl
Tricep Extension
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有朋友就結婚想操fit? 介紹呢個計劃比佢啦！
有朋友就結婚想操fit? 介紹呢個計劃比佢啦！
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