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24
Workout

Recovery of arm muscles - 2

~33 min.
~396 kcal
⁉️ Comments

"Recovery of arm muscles - 2": This complex is aimed at developing the arm muscles, improved mobility of shoulder and elbow joints. Smoothly straighten your arms in the exercise ""swallow"", until a comfortable position, follow the technique, keeping the body in a straight position. “Sliding along the back” will improve the mobility of the thoracic back and help develop flexibility arm muscles, return the previous range of motion. In the golf exercise, concentrate on work your arms, stretching your chest muscles and keeping your body straight. ""W deadlift is an exercise must be done at a minimum angle of inclination, the exercise strengthens the muscles of the shoulder joint Perform “L lunges” slowly, as there is a good tension in the muscles of the chest and shoulder at the lowest point. The Forearm Square will help strengthen your core and improve mobility. in the elbow and shoulder joints.

Main exercises
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R2
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R3
8
Golf
1
Level: 1
R1
6
Golf
1
Level: 1
R2
6
Golf
1
Level: 1
R3
6
W pull
2
Level: 2
R1
10
W pull
2
Level: 2
R2
10
W pull
2
Level: 2
R3
10
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Lunges L
1
Level: 1
R3
6
Square on forearms
1
Level: 1
R1
10
Square on forearms
1
Level: 1
R2
10
Square on forearms
1
Level: 1
R3
10
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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