15分鐘徒手居家進階上肢運動🔥針對胸背三頭核心（不需啞鈴、僅需一張椅子) 15 min upper body workout with only one chair!

15 min chair workout 15分鐘徒手居家進階上肢運動🔥針對胸背三頭 （不需啞鈴、僅需一張椅子)
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*此影片無商業合作

Hand release push up
Back extension
Alternative back lift hold
Y ups
Superman hold (5sec)
Back arm circles w/ arm lift
Rest
Chair Push ups
Diamond Chair push ups hold
Rest
Tricep dip (slow)
Tricep dip (fast)
Chair mountain climber
Chair high plank
Rest
plank taps into commandos
Alternative push up
Reverse plank tap

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