15 МИН СПИНА с ГАНТЕЛЯМИ | Быстро и Эффективно!

简介：

This video presents a 15‑minute at‑home back workout using dumbbells or alternative weights. It starts with two warm‑up exercises, then moves through effective movements targeting all back zones. The routine follows a 45‑second work, 15‑second rest format and is suitable for all fitness levels. The trainer demonstrates the exercises with two 6‑kg dumbbells, but also shows how to substitute them with water bottles, sand bottles, wet sand, or a bag of grains or books. The session is set to music, encouraging viewers to play the track and repeat the moves. Comments are encouraged and viewers are invited to subscribe.