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72
Workout

Recovery of arm muscles - 3 (active circuit)

~55 min.
~660 kcal
⁉️ Comments

"Restoration of arm muscles - 3 (active circuit)" This active circuit training muscles of the lower body. The circular training format involves the development endurance, improving the functioning of the cardiovascular and respiratory systems. During work on the muscles of the thighs and buttocks also involves the muscles of the arms with a small amplitude hand movements perform motor actions, which has a positive effect to restore the function of the arm muscles.

Main exercises
Round 1
March
3
Level: 1
12
Squats
5
Level: 3
20
Split squat
4
Level: 1
S1
20
Split squat
4
Level: 1
S2
20
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Exit to the plank on the forearms
2
Level: 1
12
Round 2
March
3
Level: 1
12
Squats
5
Level: 3
20
Split squat
4
Level: 1
S1
20
Split squat
4
Level: 1
S2
20
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Exit to the plank on the forearms
2
Level: 1
12
Round 3
March
3
Level: 1
12
Squats
5
Level: 3
20
Split squat
4
Level: 1
S1
20
Split squat
4
Level: 1
S2
20
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Exit to the plank on the forearms
2
Level: 1
12
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

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