字幕表 動画を再生する 英語字幕をプリント bjbj Mike Chang: Hey, what s up there buddy. This is Mike Chang with sixpackshortcuts.com. And today I m going to show you an insane workout to blow up your shoulders, have massive bowling ball shoulders. So it s going to be a very intense workout, we re going to be using dumbbells. Now for me I have two pairs of dumbbells, one that s kind of heavy for me to do the exercise with, and one that s just perfect. So just kind of keep in mind, for you the first exercise we re going to be doing actually is going to be a Military Press with actual standing dumbbell press, military would be at the bar but standing dumbbell press. But the way we re going to do this is we re going to be doing four drop sets and we re going to rest about eight seconds between each drop set. So I m going to be using dumbbells a little too heavy for me for this. It is actually about 50 pounds but a little too heavy, but I m going to go for it anyways, and I m going to do as many reps as I can. What I like you all guys to do though is go for about 12 reps on the first set, and pick away that s good for you and then you go for eight reps on the second, six reps on the third, and four on the fourth rep, and resting only eight seconds in between. I don t know if I can go for it to be honest with you guys, so I m going to give you the shot where this fit these but if I can I want you to pick weight to do that. Next we re going to be going with up right rows and again I m going to go with the heavier weight. This is the 15 pounds it s really just too light. I m going to go with the heavier weight; we re going to do the same setup, okay. Four drops with eight seconds rest in between and the lastly we re going to be going with a Bent Over Side Lateral and I ll show you how to that as we re going. Alright, so let s do this, okay. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, alright, I guess all is perfect. Okay, eight seconds, one, two, three, four, five, six, seven, eight. Again, one, two, three, four, five, six -- One, two, three, four, five, six, get ready again. And six reps on this one, one, two, three -- Okay, one, two, three, four, five, six, seven -- Last set, one two, three. Holy shit, that was tough. So there you go four drops, eight seconds in between, now we re going to go into up right rolls. So I m going to go with this again. Go for the same amount of reps, I may do my best, try to it. Remember 12, 8, 6, and 4, eight seconds rest in between. Okay, ready guys? Let s do this. I may swing a little big as this, how much you have to do that, you see, go ahead. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, they re must heavier. One, two, three, four, five, six, seven -- now the eight reps. One, two, three, four, five, six, seven -- alright, common guys let s go for six more reps here. One, two, three, four, five, six, seven -- Okay, that s right. So last exercise, right over the bent over side lateral, and make sure when you re doing this you turn dumbbell this way and set up this way. This stretch your shoulders and back of shoulder s line. One, two -- oh, keep it up guys, here is an important tip. Try to keep your arms almost straight, don t bend it too much. Keep it almost straight in this way it works on your shoulders. If you bend it too much it s going to start work in more of your back and more of your chest. So that s what you want to work on, do that way. But it is typical exercise; go with keeping your arm almost straight. Alright just do eight reps. One, two, three, four, five, six, seven -- Again, one, two, three, four -- last set, five, six, seven, ooh. Don t forget to breathe, I m feeling lousy, okay. Don t forget drink water, if you re getting a little dizzy; take a little break, time always there. One, two, three, four-- Alright, so there you have it. Make sure you do all three of the exercises, now that equals one round, one big ass rounds. So you want to rest at this point about two minutes, even up to about three minutes if you need to. Drink some water, lower your heart rate, get some rest, and then repeat in. So do in that right there. I m feeling ready, but if you really want the good workout, you want to repeat this well probably about four times or so. It is first time, it s really, really intense. Do it the best you can, but if you do this four time, it s a killer, killer shoulder workout. For more workout sensation tips checkout sixpackshortcuts.com, thanks for watching guys; I'll see you next time. hf7^ hDGz hz)k hz)k gd5aQ hCG+ hz)k [Content_Types].xml #!MB ;c=1 _rels/.rels theme/theme/themeManager.xml sQ}# theme/theme/theme1.xml G$$DA : BR {i5@R V*[_X ,l\\Y Ssd+r] 5\\|E Vky- V4Ej 6NGU s?^V *<")QH @\\&> 7;wP EBU` 5<V8 LStf+] C9P^ wB>VD GGHPXNT, /M,W m2iU [[v _Xtl theme/theme/_rels/themeManager.xml.rels 6?$Q K(M&$R(.1 [Content_Types].xmlPK _rels/.relsPK theme/theme/themeManager.xmlPK theme/theme/theme1.xmlPK theme/theme/_rels/themeManager.xml.relsPK <?xml version="1.0" encoding="UTF-8" standalone="yes"?> <a:clrMap xmlns:a="http://schemas.openxmlformats.org/drawingml/2006/main" bg1="lt1" tx1="dk1" bg2="lt2" tx2="dk2" accent1="accent1" accent2="accent2" accent3="accent3" accent4="accent4" accent5="accent5" accent6="accent6" hlink="hlink" folHlink="folHlink"/> Massive Bowling Ball Shoulder Workout Normal.dotm Mike Naydeck Microsoft Macintosh Word TransCloud Massive Bowling Ball Shoulder Workout Title Microsoft Word 97-2004 Document NB6W Word.Document.8
A2 初級 マッシブ ボウリング ボール ショルダー ワークアウト (Massive Bowling Ball Shoulder Workout) 97 10 修 に公開 2021 年 01 月 14 日 シェア シェア 保存 報告 動画の中の単語