Rutina
beginner
Specific Elbow Warm-up
biceps, forearms
5 min
2x15"
Elbow flexion and extension
2x10"
Wrist rotation
2x15"
Shoulder and scapula rotations
2x12" a cada lado
Biceps and Chest extensions
2x12" a cada lado
Wrist stretching
2x12"
Wrists extensions stretch on the floor
2x12"
Shoulder extensions on the floor
2x6 a cada lado
External shoulder rotation
2x10
Floor row with elastic band
2x8
Traps pull
2x8
Forearms press
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