Hey everyone! This is Daniel from fitnessblender.com
and today we’ve got a really short but very intense Upper Body Strength Training Routine
where we’ll be going through about 10 different exercises
and we’re doing each one for 45 seconds each.
All you need for this is a set of dumbbells. You don’t actually need the bench for this.
如果你有 一定要用 如果没有 躺在地上做也可以
If you have one, by all means use it; if you don’t have one, you can just do this lying on the floor.
Otherwise, let’s go and get started.
朋友们 开始之前要确保自己做好热身 我们已经做过了
Hi guys, make sure you get in a warm-up before you start into this. We haven’t done so already.
Otherwise we’re going to be doing each one of these exercises for just 45 seconds,
so we’re not doing 2 rounds of it, just 1pers.
So I’m going to get my timer started.
We’re gonna be starting off with a Bent Over Close and Wide Row.
So, select whichever what you wanna use
and I’m gonna be using… just so you know I’m using my 30 pounds per hand.
Keep a nice flat back.
Tip straight over; arms come up.
外侧提起 缓慢下放 转动手臂使掌心朝内
Outer side, slowly down, roll those palms facing in,
then tuck those elbows in, really nice and close to your rib cage.
Then right back out again. Elbows wide.
肘部内收 缓缓提拉 重复这两个动作
Elbows in. Just nice and slow, rotating back and forth.
Make sure you are not building any momentum.
You want that speed doing up and back down exactly the same.
You’re gonna have a tendency to want to pull up really really quickly and let down slowly.
You wanna try to have a really nice, slow pull the entire time.
If you wanna focus on breathing with this one,
it’s going to be exhale as you pull towards you,
inhale as you drop that weight back down.
好了休息一下 把哑铃放回去 开始下一个动作
All right, let us relax and drop those weights and move on to our next exercise,
which is going to be a Chest Press Wide & Narrow.
So, select your weight for that.
You bump it up to 40 pounds per.
You lay down on the ground or lay down on that bench, whichever is more comfortable.
动作差不多是一样的 掌心朝内 与肘部相对
And same kind of motion. You keep those hands in, face and towards each other elbows.
Close our rib cage. Press it back up.
Then rotate those hands down.
Elbows come out wide.
Nice slow controlled motion.
Keep that core nice and tight, even those not necessarily have to do any work.
You always wanna try to make sure everything is nice and stable.
Don’t wanna that lower back come up off that bench
or that ground if you’re lying down.
Nice slow controlled motions. Keep those lungs open.
同样 把哑铃放回 进入下一个动作
And again, set those weights back again and move on to the next.
We’re gonna be doing Pull Overs, so drop my weight down quite a bit.
Flatten your back again.
Palms straight up. Here we’re going to drop those hands
straight over top of your head as far as is comfortable.
Nice and slow, right cover up top that shoulder.
Rotate that palm again.
Right back over top of that chest.
Let’s keep rotating each time. Keep those arms nice and straight.
You got that lower back flatten against that mat especially with this one
That lower back that you wanna lift up.
Make sure you keep that rib cage completely flat against that ground or that bench.
Keep those lungs open. Don’t hold your breath.
And let us relax.
All right, next one is the Overhead Press.
Use a little bit more weight here.
So this one, again, close and wide.
Gonna bring those dumbbells on your shoulders.
Nice and slow press straight over top of your head.
慢慢放下 然后肘部往里面收 掌心相对
Nice and slow down. Then you bring your elbows in, palms facing forward
and towards each other. Straight up,
and back down, try to keep those elbows within that shoulder-range, that width.
when you’re doing that close one.
See, you wanna those elbows in within your shoulder-width.
Press it up. Slowly back down.
Bring it back out nice and wide.
Press it straight up again. Make sure you have a neutral spine.
Don’t tilt your chest back.
Again, keep that core nice and tight,
and feel my muscles sort of get out of me over here. Sort of getting tired.
And slowly let us relax. All right.
Drop down those dumbbells.
We’re going be moving on
to an Overhead Tricep Extension.
So I drop really nice and light for this one coz’ we are doing 2 different motions again.
Start with one hand directly above that shoulder, palm facing forward.
Drop it straight back behind your head as far as is comfortable.
Press it straight back up. Make sure that elbow stay directly above that shoulder.
Nice slow controlled motion again. Neutral spine.
Keep those core muscles contracted,
don’t let your chest push forward too much and lean your chest back.
You wanna keep everything pretty much straight up and down.
So next you’re gonna switch that hand so palms are facing down. That is a much more difficult position.
Nice and slow.
Press it right back up.
You want to slowly switch back and forth between the two.
So press it up. Palm forward.
掌心朝前 慢慢下压 往上推
Slowly down with that palm facing forward. Press it up.
Palm sideways. Bring it back down behind your head.
好了 现在 我们换到另一边
All right. Then we’re doing the same exact thing on the opposite side.
I’ll shake out. It’s getting tired.
All right. The same exact thing.
Grab it in your hand. Directly above your shoulder.
Palm facing forward to start.
Nice and slow. Hand right back behind that shoulder.
Behind that head as far as is comfortable.
然后手臂还原 如果你想变换姿势 把掌心朝向侧边
and then right back again. If you wanna switch up position, palm facing sideways.
往肩膀方向下压 再回到上方 转动掌心方向
Down towards that shoulder. Right back up again. And rotate that palm again.
Just hit a slightly little part of that tricep muscle
with that different rotation that rests.
Nice and slow, off your back and forth.
Again, focus on that core while you’re doing this.
Make sure those hip abdominal muscles are contracted, nice and tight.
Keep that core…
we’re keeping that spine nice and straight, that spine nice and neutral.
是不是很好地燃烧了你的脂肪 好了 差不多可以了
Is it a good burn, all right? We’re almost done.
And let down and relax. Next one we’re doing is a Bicep Curl.
So, this is one is going to be an overhand. So it’s much much weak a position.
So keep that in mind when you’re selecting your weight.
So I’m gonna be using 15 pounds per hand.
You’re going to nice and slow bring your hand up in a traditional curl.
So upstep that top. Squeeze the top.
Rotate your palm as far over as you can.
Then nice and slow let it drop down from there.
Rotate back, slowly up.
Rotate those hands over and slowly down.
Again with a neat traditional dumbbell curl.
We’re gonna make sure that elbows stay directly underneath your shoulder,
don’t let them curl forward.
Otherwise that shoulders are gonna start to help rather than just the bicep by itself.
打开肺腔 颈椎中立 核心部位肌肉收紧
Keep those lungs open, neutral spine, core nice contracted.
There’s a lot of stuff you gotta think about with even a most simple exercise.
And go ahead let down and relax.
Next one is going to be a Reverse Fly.
So actually I’m gonna keep that right weight… no, I’m gonna drop that off.
有点累了 我们卸下一点重量 这样会轻松一点
It’s getting a little tired. We drop a little. Make it easier for myself.
做这个动作时 背部挺直 向下弯曲与地板至平行
So when we do a Reverse Fly, back perfectly flattens and you tip straight over parallel to the ground.
those arms come straight up the sides.
Slowly back down.
Right back up again though rotation of that hand.
If you want to and you can, you can rotate those palms facing back towards you.
and do your fly from there, but again it’s gonna be a lot different position,
typically a lot weeker, so you might need to drop your weight for it.
Nice and slow controlled motion.
Try as much range out of it as you can.
If you feel like you’re limiting that range too much,
then drop off that weight; it goes up a little easier.
The full range of motion is vastly more important than the amount and weight you lift it.
And let us relax. All right.
We’ve got a Chest Fly there, so I’m gonna bump up the weight a little bit.
All right, 20 pounds per hand.
That’s what I’m using.
躺平 在地上也可以 哪里舒服选哪里
Flatten your back. We’re doing it on the ground, whichever is more comfortable, whichever you have.
Palms facing in.
Straight off the sides as far as is comfortable.
Nice and slow. Directly above that chest again.
Again you feel all that different, rotate that hand outer side,
Right back over top of that chest again. Just keep all turning back and forth.
Keep that motion under control.
Never use momentum.
Nice slow controlled motions the entire time.
Don’t hold your breath. Keep those lungs open.
Make sure that cores are nice and tight the entire time.
Well, let down and relax.
好了 如果我没算错的话 下面是最后一个动作了
All right, if my count is right, this is our last one.
We have Lateral Raise next.
I’m doing really high on this one.
So, stand in there straight and tall.
Palms facing in towards those legs.
Nice and slow, bring your arms to up enough to as high as is comfortable.
Keep that spine nice and straight, nice and neutral. Core muscles contracted.
Even though you’re focusing on that shoulders for this exercise,
you still wanna keep everything else contracted and under control.
Nice slow controlled motion.
Rotate that palm forward if you wanna get a little different part of that shoulder.
You should feel a vast difference in the range of motion you’re capable of,
depending on how you had your hand rolled.
Nice and slow controlled motion.
Just a few more seconds left.
Let down and relax. All right.
Now that’s the last exercise.
So, either move on to your next routine or get your cool-down done.
Other way, this workout is complete.
Thanks guys, see ya next time.