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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
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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