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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
Subscription needed
Medium pull
1
Level: 1
R2
12
Subscription needed
Medium pull
1
Level: 1
R3
12
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
R1
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
R2
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
R3
8
Subscription needed
Horizontal forearm flexion
2
Level: 1
R1
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R2
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R3
12
Subscription needed
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
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
Subscription needed
L extension
1
Level: 1
R2
8
Subscription needed
L extension
1
Level: 1
R3
8
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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