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22
Workout

Recovery of arm muscles - 4

~31 min.
~372 kcal
Female
⁉️ 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
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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