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149
Workout

Strength training for the muscles of the arms

~31 min.
~372 kcal
Male
⁉️ Comments

"Strength training for the muscles of the arms": This workout improves the strength and endurance of the arm muscles, which is necessary for delivering powerful and accurate strikes.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Neck extension
1
Level: 1
6
Lower back stretch with rotation
1
Level: 1
15 sec.
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Main exercises
Medium pull - Triceps
6
Level: 1
R1
6
Medium pull - Triceps
6
Level: 1
R2
6
Medium pull - Triceps
6
Level: 1
R3
6
Medium pull - Triceps
6
Level: 1
R4
6
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Pushup on the hands in standing
7
Level: 2
R3
6
Pushup on the hands in standing
7
Level: 2
R4
6
Low pull - slide Y
7
Level: 1
R1
6
Low pull - slide Y
7
Level: 1
R2
6
Low pull - slide Y
7
Level: 1
R3
6
Low pull - slide Y
7
Level: 1
R4
6
Pull-up with a wide grip
6
Level: 2
R1
6
Pull-up with a wide grip
6
Level: 2
R2
6
Pull-up with a wide grip
6
Level: 2
R3
6
Pull-up with a wide grip
6
Level: 2
R4
6
Low pull - Triceps
6
Level: 1
R1
6
Low pull - Triceps
6
Level: 1
R2
6
Low pull - Triceps
6
Level: 1
R3
6
Low pull - Triceps
6
Level: 1
R4
6
Press - I Adduction
4
Level: 1
R1
6
Press - I Adduction
4
Level: 1
R2
6
Press - I Adduction
4
Level: 1
R3
6
Press - I Adduction
4
Level: 1
R4
6
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
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.

Comments

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