Guys, Rowan Row here.
大家好 这里是《罗恩健身》
Welcome back to my channel.
欢迎收看我的节目
In today’s workout, we are going to be working our chests.
今天 我们要做的是胸部训练
I put together 6 exercises
在不使用任何健身器材的情况下
based on bodyweight only with no gym equipment at all.
依靠自身的体重来完成6项训练
Each exercise has to be performed three sets of six reps
每项训练分三组完成 每组做6个动作
with twenty seconds break in between each rep.
每组之间间隔20秒
Alright. Enough talking. And let’s get to work.
废话少说 我们开始训练吧
第一项 钻石俯卧撑
钻石俯卧撑 3×6个
第二项 侧向俯卧撑
侧向俯卧撑 3×6个
第三项 徘徊者俯卧撑
徘徊者俯卧撑 3×6个
第四项 弓箭手俯卧撑
弓箭手俯卧撑 3×6个
第五项 下斜俯卧撑
下斜俯卧撑 3×6个
第六项 爆发式负向俯卧撑
爆发式负向俯卧撑 3×6个
Thank you so much for watching, guys.
非常感谢大家的收看
Hope you enjoy this chest bodyweight workout.
希望你喜欢今天的胸部自重训练
If you enjoy, please share with your friends, comment below,
如果你喜欢本视频 请分享给你的朋友 并在下方留言
let me know what you would like to see next on my YouTube channel.
告诉我 你接下来想在我的视频里看到什么内容
And as always, I try my best to make it all for your guys.
一如既往 我会尽我所能去完成
That’s it then, see you in my next video. Take care.
那么 下次见 保重