Upper Body Supersets / Focus Spalle e Tricipiti

L'allenamento di forza di oggi è composto da 2-3 Superset a circuito composti da 2 esercizi dello stesso gruppo muscolare (esempio: spalle) in successione senza pause o con recuperi minimi (es. 10-15 secondi) in modo da affaticare il muscolo target (esempio: spalle).

Questo allenamento Superset comprende 3 blocchi totali, in cui vengono eseguiti 2 esercizi in Superset con recuperi minimi da 10-20 secondi, prima di passare al blocco successivo con nuovi esercizi.

Superset 1 (40s work + 10s rest x2 rounds) Focus Bicipiti e Spalle
 - BICEPS CURL TO LAT. RAISE
 - SEE SAW PRESS
Superset 2 (40s work + 10s rest x2 rounds) Focus Spalle
 - HIGH PULLS
 - HIGH PLANK & REACH
Superset 3 (40s work + 10s rest x2 rounds) Focus Spalle
 - FRONT RAISE
 - FRONT RAISE & TRICEPS
Superset 4 (40s work + 10s rest x2 rounds) Focus Glutei e Spalle
 - REVERSE LUNGE + FRONT RAISE 
 - SQUAT PUSH PRESS & TWIST
Superset 5 (40s work + 10s rest x2 rounds) Focus Tricipiti
 - DIAMOND PUSH UP ON KNEES
 - BRIDGE + SKULL CRUSHERS
Superset 6 (40s work + 10s rest x2 rounds) Focus Bicipiti
 - WIDE CURLS
 - ALTERNATING HAMMER CURL VARIATION
Superset 7 (40s work + 10s rest x2 rounds) Focus Spalle
 - ARNOLD PRESS 
 - HAMMER GRIP SHOULDER PRESS 

Tempi di lavoro alti che vanno dai 40 ai 45 secondi ad esercizio.

Warm Up:

25s        SWINGS

25s        BUTT KICKS LOW IMPACT

40s        WARRIOR STRETCH

25s        REVERSE ARM CIRCLES

25s        SHOULDER ROTATION DX

25s        SHOULDER ROTATION SX

25s        STANDING ARM CIRCLES

35s        SHOULDER MOBILITY

30s        STANDING ROLL DOWN (DYNAMIC)

30s        SUMO SQUAT & PULL DOWN

30s        SQUAT KNEE HUG

30s        HAMSTRING STRETCH VARIATION

40s        WARRIOR STRETCH

35s        HAMSTRING STRETCH & ROTATION (ALT.)

20s        RECUPERO

Workout:

40s        BICEPS CURL TO LAT. RAISE

10s        REST

40s        SEE SAW PRESS

20s        REST

40s        BICEPS CURL TO LAT. RAISE

10s        REST

40s        SEE SAW PRESS

20s        REST

40s        HIGH PULLS

10s        REST

40s        HIGH PLANK & REACH

20s        REST

40s        HIGH PULLS

10s        REST

40s        HIGH PLANK & REACH

20s        REST

40s        FRONT RAISE

10s        REST

40s        FRONT RAISE & TRICEPS

20s        REST

40s        FRONT RAISE

10s        REST

40s        FRONT RAISE & TRICEPS

30s        REST

45s        REVERSE LUNGE + FRONT RAISE

10s        REST

45s        SQUAT PUSH PRESS & TWIST

20s        REST

45s        REVERSE LUNGE + FRONT RAISE

10s        REST

45s        SQUAT PUSH PRESS & TWIST

20s        REST

45s        DIAMOND PUSH UP ON KNEES

10s        REST

45s        BRIDGE + SKULL CRUSHERS

20s        REST

45s        DIAMOND PUSH UP ON KNEES

10s        REST

45s        BRIDGE + SKULL CRUSHERS

30s        REST

45s        WIDE CURLS

10s        REST

45s        ALTERNATING HAMMER CURL VARIATION

20s        REST

45s        WIDE CURLS

10s        REST

45s        ALTERNATING HAMMER CURL VARIATION

20s        REST

45s        ARNOLD PRESS

10s        REST

45s        HAMMER GRIP SHOULDER PRESS

20s        REST

45s        ARNOLD PRESS

10s        REST

45s        HAMMER GRIP SHOULDER PRESS

10s        REST

Coll Down:

20s        OVERHEAD TRICEP STRETCH (R)

20s        OVERHEAD TRICEP STRETCH (L)

20s        LOWER BACK STRETCH

15s        ARM CROSS STRETCH (R)

15s        ARM CROSS STRETCH (L)

20s        CHEST OPENER

25s        BREATHING