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22
Workout

Recovery of arm muscles - 4

~31 min.
~372 kcal
⁉️ Comments

"Recovery of arm muscles - 4": This workout is aimed at strengthening the back muscles, hands and development of their flexibility. Do all the exercises in turn, if the load seems insufficient, increase the number of repetitions to 12-16 times in one approach.

Main exercises
Medium pull
1
Level: 1
R1
12
Medium pull
1
Level: 1
R2
12
Medium pull
1
Level: 1
R3
12
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
Horizontal forearm flexion
2
Level: 1
R1
12
Horizontal forearm flexion
2
Level: 1
R2
12
Horizontal forearm flexion
2
Level: 1
R3
12
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
W extension
1
Level: 1
R1
8
W extension
1
Level: 1
R2
8
W extension
1
Level: 1
R3
8
L extension
1
Level: 1
R1
8
L extension
1
Level: 1
R2
8
L extension
1
Level: 1
R3
8
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

Comments

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