🐝啞鈴背部+二頭訓練 DB Back and Biceps 💪🏽 . . 💬背部訓練可次不可忽視的訓練項目之一，除了讓自己的體態更好看之外，背部屬於身體上的大肌群，因此訓練下來也能夠消耗更多的熱量；而會搭配二頭肌訓練是因為許多背部鍛鍊的動作其實都有連帶訓練到些許二頭，所以兩部位一起訓練也是能感受更多且省時的哦 Some may wonder why girls should train back? Well, training back is not only to get a better form, but also understand that your back is one of the biggest muscle on your body, hence, training back will not only burn more calories, but also to enhance your metabolism and body coordination. That being said, to put bicep trainings along with back training together actually has a theory behind it. A lot of times our biceps assist the movement in back trainings, consequently, to combine both together will make your session more time efficient while building the endurance in your muscles (but not mass/size) . . 📢各動作三組：12-15下 3 sets of 12-15 per exercises . . 🐝划船：雙手以水平握住啞鈴再向上垂直握住啞鈴划船，不駝背喔 DB Rows: flatten your back and hold your dumbbells horizontally then rotate it as you row . . 🐝寬握划船: 前手臂與三頭呈現90度向上划船 Wide Row: forehand and your triceps are in 90 degrees angle then row while squeezing your lats . . 🐝二頭垂舉：腋下夾緊靠近身體垂舉 Hammer Curls: keep your arms closed and near your body while curling your biceps . . 🐝二頭彎舉：腋下夾緊，雙手彎舉速度放慢 Bicep Curls: both arms placed close to your body then curl with a slower speed . . 🔸Full Outfit: @ammesporty . 🔸使用「AMMEJANNICE 」促銷碼贈百元購物金 🔸 7/13-7/26 中高強單件免運 2件1500含運 . . 🎵 Blueberry Faygo: @lilmosey . . #ammesporty #sportsbra #fitness #thisgirlcan #backandbicep #upperbody #gym #運動 #健身 #重訓 #運動女生 #健康

我重了.....10磅🤫⁣ ⁣ I GAINED........ 10 lbs🤫⁣ ⁣ If you have been following my IG stories, you should know that I have been bulking for the past few months and today is the last day of my bulking.⁣ ⁣ And this was the first time I bulk, as I was afraid of gaining weight and becoming bulky.⁣ ⁣ BUT....⁣ ⁣ It turns out I love seeing myself gaining weight and getting big.⁣ ⁣ Without gaining muscle, of course I gained fat as well, but as long as having a well training and diet plan to follow, you can add more muscle more than fat during your bulk.⁣ ⁣ 𝗣.𝗦 - (see my old post ↓ )I didn’t have a🍑when I started going to the gym. Seeing yourself growing is always the biggest motivation🔥🔥🔥

・ How to keep yourself happy : Eat well, training well, sleep well, laugh well :) ・ ・ 初シェイクシャック🍔💕 暑過ぎてくてビール🍺も(*ﾟ▽ﾟ)ﾉ(笑) ・ #morningworkout #fitnessfun #fitnessmotivation #fitlife #fitnessjunkie #bodymake #fitnessjunkie #gymjunkie #ilovetraining #fitnessaddict #ilovegym #gymselfie #shakeshack #instahamburger #シェイクシャック #ボディメイク #フィットネス女子 #背中トレ #筋トレ好き #筋トレ好きと繋がりたい #食べて動く #ハンバーガー