HOME WORKOUT STUDIO 2023.08.29 【Conor Sloan - Train Like A Warrior】塑造您的上半身 - 在家進行推力鍛鍊（胸部、肩部、三頭肌）

大家好,我是Gordon Squad,希望大家健康,歡迎來到今天的推薦運動 今天我們會做些不同的運動,我們會專注於肌肉,肩膀,臀部和臀部 推薦運動就是鍛鍊肌肉,肩膀,臀部和臀部 這是一個完整的肌肉,臀部和臀部的訓練 可以使用電動枕頭或其他配件 每個運動都需要兩組肌肉,肌肉範圍大約是8-15公分 如果你有更多肌肉的話,可以使用肌肉範圍 每組肌肉需要45秒,20秒的休息,每組肌肉需要兩組肌肉 然後我們會進入下一個運動 今天的訓練是一個推薦運動,我們還會做一個背部肌肉訓練 如果你可以的話,嘗試帶動肌肉,嘗試帶動肌肉 專注於好的身體狀態,推出那些餘下的肌肉 我們開始的第一個訓練是肩膀按摩 把兩條肩膀提起來,轉圈,然後繼續 你可以做這個按摩,坐在桌子上或站著 現在開始15秒的計時 如果需要暖身,請繼續,停止影片 如果不需要暖身,我們開始 OK 推出這條肌肉 3,2,1,開始 20秒,深呼吸 15秒 做得好,做得好 OK,接受恢復,再做一次 這是一個肌肉基礎訓練 肌肉基礎訓練 3,2,1,開始 第二個訓練 肩膀按摩 兩條肩膀一起,來吧 做得好 如果你能做到的話,請繼續 5秒,做得好 第二個訓練 深呼吸,開始 正常,然後深呼吸 深呼吸 OK 做得好 3,2,1 記住,如果需要暖身,請坐在桌子上 這會比較難,因為我們要訓練所有肌肉 20秒,來吧 記住,如果需要暖身,請坐在桌子上 做一個更改 這並不是一個簡單的步驟 來吧 5,4,3,2,1 做得好 20秒,恢復 再做一次 準備好了嗎? 3,2,1 來吧 20秒 最後10秒 深呼吸 5,4,3,2,1 做得好 旁邊的肩膀 伸出去 再伸出去 做得好 如果需要暖身,請坐在桌子上 伸出去 旁邊的肩膀 試著不停地搖 無論多輕鬆,都是很難的動作 20秒 最後10秒 深呼吸 5,4,3,2,1 做得好 15秒 來吧 5,4,3,2,1 來吧 深呼吸 來吧 最後10秒 深呼吸 5,4,3,2,1 做得好 肩膀伸出去 坐在桌子上 肩膀伸出去 做得好 試著不停地搖 無論多輕鬆,都是很難的動作 準備好了嗎? 把肩膀伸出去 來吧 可以坐在桌子上,也可以坐在地上 肩膀伸出去 最後10秒 繼續 5,4,3,2,1 肩膀伸出去 做得好 準備好了嗎? 3,2,1 最後10秒 3,2,1 做得好 最後一輪 膝蓋伸出去 肩膀伸出去 做得好 試試看 膝蓋伸出去 3,2,1 最後15秒 肩膀伸出去 做得好 這是一場真實的訓練 我們一起努力 做得好 3,2,1 最後30秒 30秒後 20秒 加油 用宿舍銀杏 5,4,3,2,1 做得好 ok squad bring it round, grab a drink and let's get ready for our next set of exercises in round number 2 ok squad, moving into round number 2, before I set the timer only want you to use one dumbbell or whatever you're using, knee ok, whatever leg you're kneeling on ok, so say I'm kneeling on my right knee, I'm going to use my right arm I'm going to go up and do a neutral grip shoulder press so if you're holding a dumbbell or a kettlebell, neutral and up ok, not like that and then, one set, switch ok, get the same amount of reps in each arm, 15 sec countdown begins now, let's power through right, we're going 5, 4, 3, 2, 1 let's go produce some core also in this one 8, 9, 10 11, 12 reps, that's all I got, keep going with the other 3, 2, 1, good take your recovery, get ready for the next set so on my left knee, left shoulder press right, we're going 3, 2, 1 let's go you might notice that one arm is stronger than the other, that's fine just get the same amount of reps, you don't need to go over it 6 2 more that's a struggle good right, next one, chest flies ok, lying back and doing your flies right, 3, 2, 1, let's go lying back on the ground, up with the weight right, wherever is comfortable with the weight and then back up again open up the chest, let's go target in front of the shoulder, the thigh, not the body same thing again 15 seconds, and we go again 3, 2, 1 let's go it's such a tough session because you're constantly targeting those same muscle groups the chest, shoulders and triceps are always engaged with each of these movements that's what's making it so tough let's go, 5, 4, 3, 2, 1 shoulder upright rows ok, holding the dumbbells or one weight or a kettlebell up, like that if you're using a kettlebell, just hold the handle and this weight, not too heavy just focus on good form, ok you don't need to fly through it let's go 2 more I'm talking to myself when I'm saying 2 more keep pushing, go at your own pace 3, 2, 1, lovely take a recovery absolutely smashing it, now this is not easy ok, we go 5 seconds 3, 2, 1, let's go ok 10 seconds not a rep, that's brutal 3, 2, 1 right, back into our push-ups, ok I want us to do diamond grip or close hand push-up so we're working the triceps, ok this is going to be a tricep corner now let's try to get a few close grip push-ups or diamond grip push-ups it's up to you we'll try a few with the diamond grip and of course you can go on your knees at any stage now, so we're on the wrist, ok just go like that, chest goes apart and come down into your normal push-up position ok 15 seconds, dig deep 10 seconds of course you can drop your knees, let's go brutal one more set, and then one more exercise and that is our session complete and what a session it is ok 3, 2, 1 so this push-up variation, or any push-up variation basically is always working your chest, shoulders and triceps as the name is in it push up, you're working your pushing muscles right, so let's go, come on 20 seconds 8 to 15 reps is your target so like that absolutely brilliant this session here almost tastes like an hour in the gym I know it's a quick workout behind the scenes skull crossers to finish so you might need to drop a weight or even go with one weight lying back on the ground set it up, now you can do that with one weight just come down, like so ok now squat, let's go finish strong you can do this in the edge of a bench also if you're lying back down, up now if you're using one weight, I'll show you quick keep repping it out if you're using two if you're using one, just down like that just full extension up and down keep going I know so many people struggle with excess body fat behind their arms and this is a great exercise to really help get rid of it and shape up your arm 3, 2, 1 nearly there great, last big push, ok let's finish this workout together go in 3, 2, 1 let's go come on, keep going let's hook up 10 seconds go on, 5, 4, 3, 2, 1 unreal, there it is squat our chest, shoulder and tricep push workout complete a massive well done please make sure you leave a comment below hold yourself accountable let me know how you got on with this workout say absolutely love to hear your feedback now that is a brilliant session and then we're gonna add in a full workout next where we're targeting the back of our body and our biceps and then obviously lower body and then we back into the full body that is a brilliant session especially for anyone that wants to work on more of specific body areas ok so if you're someone that wants to build up your chest, shoulders and triceps or sculpt it off, build that lean, the toe muscle, go for it add a few of those extra sessions in on top of your routine you can do the same if you're looking to build up your arms or your back and of course same for legs and glutes if you really want to shape off your legs and glutes add in another session extra weight or vice versa if you want to speed up the rate of fat loss continue with your strength sessions but add on an extra HIIT session, fat burning workout or core that is how you maximize results to suit your own needs ok so as always keep up the incredible work and I'll see you in the next session team