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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
High pull - slide Y
9
Level: 2
R2
6
High pull - slide Y
9
Level: 2
R3
6
High pull - slide Y
9
Level: 2
R4
6
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Y - Abduction
8
Level: 3
R4
10
Pistol - Backward lunge single arm
8
Level: 2
R1
6
Pistol - Backward lunge single arm
8
Level: 2
R2
6
Pistol - Backward lunge single arm
8
Level: 2
R3
6
Pistol - Backward lunge single arm
8
Level: 2
R4
6
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
Reverse plank hinch
4
Level: 1
R2
8
Reverse plank hinch
4
Level: 1
R3
8
Reverse plank hinch
4
Level: 1
R4
8
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
High pull
7
Level: 4
R4
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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