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

6 upper body home exercises by only using a pair of dumbbell.
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This was given a suggestion by a follower of mine requested to create a workout video.
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Particularly for upper body only using dumbbell so I decided to make it and share with everyone here.
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List of exercises:
1. DB Floor Press: 4 x 10 - 12 reps
2. DB Bend-over Row: 4 x 10 - 12 reps
3. DB Shoulder Press: 4 x 10 - 12 reps
4. DB Upright Row: 4 x 10 - 12 reps
5. DB Alt Biceps Curl: 3 x 12 - 15 reps
6. DB Floor Tricep Extension: 3 x 12 - 15 reps
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SAVE this workout for later and SHARE with a friend who could use this!
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Let me know what you think of this routine and what else you’d want to see. 💪🏻
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Follow me at:
Instagram - james.phua
TikTok: jamesphua

【完美體態打造計畫】線上課程小知識 ＃搶先看
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/ 新手菜單安排 /
＊滿足『機械張力』，『代謝刺激』，『肌肉損傷』三大要素。
＊新手階段，一個部位可以安排三到五個動作，每個動作至少安排三到五組
＊試著在每個動作的最後一組達到『力竭』
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以下菜單只是舉例，實際上需要以每個人的感受度以及關節活動度調整。建議可以找一個訓練夥伴，或是教練替你進行更詳細的安排
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/ 肩部菜單 /
- 肩推(Shoulder Press)：3組 x 6-10次
- 啞鈴平舉(Dumbbell Lateral Raise)：3組 x 8-12次
- 直立式划船(Upright Row)：3組 x 8-12次
- 阿諾肩推(Arnold Press)：3組 x 6-10次
- 槓鈴聳肩(Barbell Shrug)：3組 x 6-10次
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以肩膀的訓練為例，你可以先利用「肩推」來做為你的主要項目，肩推屬於多關節運動，可以有效的累積訓練量，並且滿足『機械張力』。

接下來可以使用『平舉(Lateral Raise)』來獨立刺激你的前、中、後三角，重量不需要太重，穩定且確實的操作，滿足『代謝刺激』。接著加入『阿諾肩推』這種大範圍的動作來達到『肌肉損傷』。
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不管哪個部位的訓練菜單，你都可以使用這個法則下去檢視，更詳細的菜單安排大家都要依自己的狀況進行調整喔！關於訓練上的眉眉角角，都會在線上課程中跟大家分享！
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飲食＋健身，完美體態不是夢
課程 66 折搶先預購 https://ps.yottau.net/LHNSA

NEW WORKOUT! 🏋️‍♀️ Click this link and complete the full 30 minutes workout with me: https://youtu.be/63sZb14KDlQ 😉
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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! 💪
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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
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w-up push-up 1×10/ cable upright row 3×15/cable lateral raise 3×15(variation)/ dumbbell lateral raise 3×15/ cable tricep pushdown 3×15 Just do these exercises and your upper body will 🔥 very much🥵 Try it:-)
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重すぎ注意🚨目的にもよりますが、引き締めを狙うなら軽めで回数15回しっかりできるくらいで十分💪 ばちばちに燃えたぎりますよ💯
Enjoy your workout🦁


✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎


○トレーニング
✔️ダイエット
✔️ボディメイク
✔️健康維持
✔️運動能力向上
✔️姿勢改善　　　etc.

○食事について
NASM FNS(Fitness Nutrition Specialist)所有

ご質問等お気軽にDMください✉️



Hope you enjoy it!!
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Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh

Lifting weights build muscles and having more muscles make your body burn fat more efficiently. Here's of my favourite total body gym routine. SUPERSETS are a great way to increase the work load, muscle tension and to get more done in less time. Here are 4 supersets targeting all the major muscles in your body. All you need are dumbbells and barbells and you can get this workout done in less than an hour!

SUPERSET 1 (Legs, Thighs, Glutes & Shoulders)
1) Goblet Squat
2) Sumo Squat Single Arm Press

SUPERSET 2 (Back, Shoulders & Traps)
1) Bent Over Barbell Row
2) Barbell Upright Row

SUPERSET 3 (Chest & Triceps)
1) Alternating Dumbbell Presses
2) Narrow Push-ups

SUPERSET 4 (Core)
1) Kettlebell Swing
2) Plank

**Complete 3 - 4 rounds for each superset before moving on to the next. Rest for 60 - 90 secs in between each round.

________________
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 10 years of experience.

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Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh

วันนี้มาสอนวิธีฝึกท่า Barbell/Dumbbell Upright ควรจะ focus ได้ส่วนไหน วีดีโอนี้มีคำตอบครับ
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All the Best,
Mr.O

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