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48
Workout

Recovery of arm muscles - 1

~40 min.
~480 kcal
⁉️ Comments

"Recovery of arm muscles - 1": This workout is aimed at improving muscle function hands, increasing the range of motion in the elbow and shoulder joints. While working on hinges pay attention to the level of the body tilt angle, it should be minimal, the load on the arm muscles should be gentle. Do not “hang” on hinges, excessive stretching under weight your weight can have a bad effect on the restoration of muscle tissue and ligaments. Any physical activity should be performed without severe pain. If at this time moment the exercises are difficult, reduce the number of repetitions and eliminate exercises that you are not comfortable doing.

Main exercises
Wall Slide (stand facing the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
R2
8
Wall Slide (stand facing the anchor point)
1
Level: 1
R3
8
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Low pull
1
Level: 1
R1
12
Low pull
1
Level: 1
R2
12
Low pull
1
Level: 1
R3
12
Backward lunge with leg change
3
Level: 1
R1
12
Backward lunge with leg change
3
Level: 1
R2
12
Backward lunge with leg change
3
Level: 1
R3
12
Horizontal forearm flexion
2
Level: 1
R1
12
Horizontal forearm flexion
2
Level: 1
R2
12
Horizontal forearm flexion
2
Level: 1
R3
12
Side lunge
2
Level: 1
S1
12
Side lunge
2
Level: 1
S2
12
Side lunge
2
Level: 1
S1
12
Side lunge
2
Level: 1
S2
12
Side lunge
2
Level: 1
S1
12
Side lunge
2
Level: 1
S2
12
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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