嗨！我是Patrick。你也和我一樣喜歡分區式訓練嗎？
這是一部針對上半身肌群的15分鐘高強度訓練影片！共13個動作，包含胸大肌、闊背肌、二頭肌、肩膀，以及核心的肌力訓練。每組45秒，休息15秒。(想降低強度的話，可以改為每組30秒、休息30秒)。影片中一樣有加入動作小提醒，開始前可以讀一讀須注意的地方喔！
今天就跟著我一起鍛鍊上半身肌群吧！
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Hi I’m Patrick. If you like to do isolate training. This 15 minutes workout video is targeting our upper body, including chest, back, shoulder, and biceps. 45 second each set, and with 15 seconds rest. If it is too intense, you could also switch to 30 seconds each set and rest for 30 seconds.
Let’s train our muscle together to build a gorgeous body shape and happier life!
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＜動作整理/Motions＞
1.Push Up
2.Pike Up
3.Knee Push Up
4.Side Push Up
5.SUPERMAN ROW
6. BAND OVER ROW
7.SEATED ROW
8.TOWEL SUPERMAN
9.SHOULDER TWIST
10.REAR DELT DLY
11.BICEP CURL
12.SEATED TWIST
13.REVERSED CRUNCH
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＜Music＞
Vlog and Upbeat Event Music by Infraction [No Copyright Music] / Amazonas
shorturl.at/eipIQ
The upbeat corporate music by infraction [no copyright music 2019] life
shorturl.at/mIMNU
Sunny Travel – Nico Staf shorturl.at/itCNV
Vlog Chill Electronic by Infraction [No Copyright Music] / Upbeat
shorturl.at/uzGKM
Workout Motivation Music 2018 ⚠️ Copyright Free Music ⚠️ Gym Music
shorturl.at/fjAKR
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#上半身訓練 #居家健身 #好加在我在家 #無器材訓練 #胸大肌 #背肌 #肩膀訓練 #二頭肌 #核心訓練 #workoutathome #upperbody #training #noequipment
This article is for informational purposes and should not replace advice from your doctor or other medical professional.
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Jeano Buera
A Content Media Specialist with a degree in Computer Science. I combine technical expertise with deep industry knowledge to create engaging content that connects consumers with the health and wellness space.
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