'FEMALE FITNESS | UPPER BODY WORKOUT | Chest/Back/Arms/Shoulders/ABS | NGUYEN PHUONG TRANG Model : [email protected] : https://www.instagram.com/nguyenphuongtrang.1994/ ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Strong, toned arms are the ultimate accessory for your summer wardrobe. Not only do they help you look amazing in your tanks and dresses, training your triceps and biceps helps you move more efficiently and ensures optimal joint health. Your triceps make up an important part of your upper body and if you want to develop a toned and gorgeous body, you need to add an arm workout as part of your routine. Whether you choose to head to the gym or do your workout at home, free weights like dumbbells and barbells are your best choice. And don’t be afraid to lift heavier weights than what you’re used to. Just because you lift heavy doesn’t mean you’ll end up with bulging man arms! Using small 5 pound weights won’t help you get the toned, sculpted look you’re after. Your muscles need to feel some strain in order to make a change. So grab your dumbbells, hit the gym or find a space at home and follow these 6 exercises below to get those strong, toned arms you’re after! Sara is wearing the Ultimate Sports Bra for support during her workout! Pull Up - Pronated ( tay úp ) : 4 sets x 6 reps. 1️⃣ Single Arm DB Row : 3 sets x 12 reps mỗi tay. 2️⃣ Seated Row - Neutral Grip : 3 sets x 15 reps. 3️⃣ Push Up : 3 sets x 12 reps. 4️⃣ DB Over Head Triceps Extension : 3 sets x 15 reps. 5️⃣ Knee Pull Ins : 4 sets x 30 seconds. 1️⃣ Supinated Pull Up : 3 sets x Nhiều Reps nhất có thể. Note: có thể dùng thêm dây trợ lực để hỗ trợ pull up cho các bạn làm quen. 2️⃣ Pronated Pull Down : 3 sets x 15 reps. 3️⃣ Dumbbell Chest Press : 3 sets x 8 reps. 4️⃣ Triceps Push Up : 3 sets x Nhiều reps nhất có thể. 5️⃣ Triceps Overhead Extension : 3 sets x 12 reps. 1️⃣ Pull Up - Pronated ( tay úp ) : 4 sets x 6 reps. Có thể sử dụng thêm dây trợ lực để hỗ trợ. 2️⃣ Single Arm Pulldown : 3 sets x 12 reps. 3️⃣ Dumbell Floor Press : 3 sets x 10 reps. Xuống cùi trỏ chạm sàn, giữ 1s rồi đẩy lên. 4️⃣ Dumbell Bent Over Row : 3 sets x 12 reps. 5️⃣ Rear Delt Flys : 3 sets x 12 reps. 6️⃣ EZ Bar Skull Crusher : 2 sets x 12 reps. Music Copyright : \" NoCopyrightSounds \" ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ►Subscribe Now: https://www.youtube.com/channel/UCKPs... ►Google+: ► Instargram: ►Twiter: https://twitter.com/home ►Facebook: https://www.facebook.com/WorkoutNationVN'
Tags: fitness , Workout , chest workout , exercises , booty exercises , glute , vietnamese , shoulder workout , upper body , thigh workout at home , female motivation , female workout , Workout Nation , gái xinh , gái xinh tập gym , glute building , Female Fitness Vietnamese , gym việt nam , feamle fitness , female exercise , chest female , shoulder feamle , back female , abs female , nữ tập gym , bài tập thân trên cho nữ , arms feamle , nguyễn phương trang
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