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168
Workout

Effective reception

~33 min.
~396 kcal
Male
⁉️ Comments

"Effective reception": An effective workout that focuses primarily on the upper body, including the triceps, pecs, and deltoids. Exercises are performed in sets, which allows you to control the intensity and achieve maximum results in developing the strength and endurance necessary for martial arts.

Main exercises
High pull - slide Y
9
Level: 2
R1
6
Subscription needed
High pull - slide Y
9
Level: 2
R2
6
Subscription needed
High pull - slide Y
9
Level: 2
R3
6
Subscription needed
High pull - slide Y
9
Level: 2
R4
6
Subscription needed
Y - Abduction
8
Level: 3
R1
10
Subscription needed
Y - Abduction
8
Level: 3
R2
10
Subscription needed
Y - Abduction
8
Level: 3
R3
10
Subscription needed
Y - Abduction
8
Level: 3
R4
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R1
6
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R2
6
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R3
6
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R4
6
Subscription needed
Narrow grip pushups in plank
6
Level: 2
R1
10
Narrow grip pushups in plank
6
Level: 2
R2
10
Narrow grip pushups in plank
6
Level: 2
R3
10
Narrow grip pushups in plank
6
Level: 2
R4
10
Reverse plank hinch
4
Level: 1
R1
8
Subscription needed
Reverse plank hinch
4
Level: 1
R2
8
Subscription needed
Reverse plank hinch
4
Level: 1
R3
8
Subscription needed
Reverse plank hinch
4
Level: 1
R4
8
Subscription needed
High pull
7
Level: 4
R1
12
Subscription needed
High pull
7
Level: 4
R2
12
Subscription needed
High pull
7
Level: 4
R3
12
Subscription needed
High pull
7
Level: 4
R4
12
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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