Sign In
Menu
193
Workout

More hands

~48 min.
~576 kcal
⁉️ Comments

"More Hand forces" is a training program for heavy athletics, focused on strengthening and developing force in hands. The program includes a variety of exercises aimed at training various groups of muscles of the upper body, including arms, shoulders and back. Empitations are placed on strength training using dumbbells, rods and other power simulators. Regular training on this program will help you improve muscular power and strength in your hands, which can be especially important in weightlifting disciplines. Join the program "More Hand forces" to develop the strength of the upper body and increase your level in heavy athletics.

Main exercises
Squat single arm (wide foot position)
7
Level: 3
R1
15
Squat single arm (wide foot position)
7
Level: 3
R2
15
Squat single arm (wide foot position)
7
Level: 3
R3
15
Squat single arm (wide foot position)
7
Level: 3
R4
15
Front jump squats
9
Level: 3
R1
15
Front jump squats
9
Level: 3
R2
15
Front jump squats
9
Level: 3
R3
15
Front jump squats
9
Level: 3
R4
15
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R2
12
Side lunge leg in the hinge
9
Level: 4
R3
12
Side lunge leg in the hinge
9
Level: 4
R4
12
Side lunge leg in the hinge
9
Level: 4
R5
12
Side lunge leg in the hinge
9
Level: 4
R6
12
I slide (kneeling)
7
Level: 2
R1
10
I slide (kneeling)
7
Level: 2
R2
10
I slide (kneeling)
7
Level: 2
R3
10
I slide (kneeling)
7
Level: 2
R4
10
I slide (kneeling)
7
Level: 2
R5
10
I slide (kneeling)
7
Level: 2
R6
10
SIde plank with hip lift
4
Level: 2
R1
40 sec.
SIde plank with hip lift
4
Level: 2
R2
40 sec.
SIde plank with hip lift
4
Level: 2
R3
40 sec.
SIde plank with hip lift
4
Level: 2
R4
40 sec.
SIde plank with hip lift
4
Level: 2
R5
40 sec.
SIde plank with hip lift
4
Level: 2
R6
40 sec.
Plank
3
Level: 3
R1
40 sec.
Plank
3
Level: 3
R2
40 sec.
Plank
3
Level: 3
R3
40 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

Start training