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Workouts / Руки и плечи: рельеф и сила
21
Workout

Shoulder and Arm Warm-Up

~22 min.
~264 kcal
⁉️ Comments

This workout is a gentle yet effective warm-up for the shoulder girdle, biceps, and triceps. It works equally well as a standalone warm-up before strength or functional training, or as a recovery session on a rest day.

The routine follows a "from gentle to active" principle: stretching and rotation movements open up the joints and improve blood flow first, then light resistance exercises prepare the muscles for the workload ahead. All exercises are performed on FISIO functional suspension straps, allowing you to smoothly adjust the effort by changing the angle of incline without overloading the joints.

  • Pay special attention to the smoothness of your rotations — take your time and control the range of motion.
  • If you feel any discomfort in the shoulder joint, reduce the angle of incline or the range of motion.
  • Breathe steadily: exhale on the effort, inhale on the return.

This workout is suitable for any fitness level — from beginner to experienced athlete. It is ideal for those who work at a computer and want to relieve tension in the shoulder girdle, as well as for athletes preparing for a heavy upper-body session.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
L extension
1
Level: 1
8
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
Butterfly
3
Level: 1
10
T - Abduction
5
Level: 2
10
Forearm flexion with reverse grip
2
Level: 1
12
Forearm extension
1
Level: 1
12
T adduction
5
Level: 2
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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