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46
Workout

For general strengthening of the upper shoulder girdle

~35 min.
~420 kcal
⁉️ Comments

"For general strengthening of the upper shoulder girdle": This workout will help strengthen the back, shoulders, pectoral muscles and arm muscles. A strong upper shoulder girdle promotes correct shoulder and back posture, which improves posture and reduces the risk of back pain.

Main exercises
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
L pull
2
Level: 2
R1
10
L pull
2
Level: 2
R2
10
L pull
2
Level: 2
R3
10
W pull
1
Level: 1
R1
10
W pull
1
Level: 1
R2
10
W pull
1
Level: 1
R3
10
Butterfly
3
Level: 1
R1
10
Butterfly
3
Level: 1
R2
10
Butterfly
3
Level: 1
R3
10
Archer press
3
Level: 1
R1
10
Archer press
3
Level: 1
R2
10
Archer press
3
Level: 1
R3
10
Cross forearm flexion
2
Level: 1
R1
12
Cross forearm flexion
2
Level: 1
R2
12
Cross forearm flexion
2
Level: 1
R3
12
Forearm extension standing
3
Level: 2
R1
12
Forearm extension standing
3
Level: 2
R2
12
Forearm extension standing
3
Level: 2
R3
12
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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