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107
Workout

Amateur start

~42 min.
~504 kcal
⁉️ Comments

"Amateur start" This complex is mainly aimed at developing the muscles of the upper shoulder girdle. Developing the upper shoulder girdle muscles helps improve upper extremity endurance and strength, which is especially important for maintaining proper technique and performance in swimming, cycling and running.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Main exercises
Round 1
T - Abduction
5
Level: 2
10
I slide
7
Level: 1
8
Side lunge - crosslunge single arm
6
Level: 1
6
Chest press single arm
4
Level: 1
10
Butterfly
7
Level: 3
10
Back extension
5
Level: 3
10
Round 2
T - Abduction
5
Level: 2
10
I slide
7
Level: 1
8
Side lunge - crosslunge single arm
6
Level: 1
6
Chest press single arm
4
Level: 1
10
Butterfly
7
Level: 3
10
Back extension
5
Level: 3
10
Round 3
T - Abduction
5
Level: 2
10
I slide
7
Level: 1
8
Side lunge - crosslunge single arm
6
Level: 1
6
Chest press single arm
4
Level: 1
10
Butterfly
7
Level: 3
10
Back extension
5
Level: 3
10
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.

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