Ekaterina Krasavina - champion of the Cup of Russia and Eastern Europe in fitness bikini 2015, champion of Power Pro Show 2015, champion of Olympia, certified trainer of the World Class network, trainer of the “fitness bikini preparation” section at the Usmanova Team online fitness school, athlete with amazing data and just a stunningly beautiful woman.
The girl's height is 165 cm, weight is 53-57 kg.
Evolution of Ekaterina Krasavina's body
Evolution of Ekaterina Krasavina's body
The girl is 30 years old. For the first time, people started talking about her, at first a little-known coach of the World Class club, in 2014, when she took second place at the Moscow Fitness Bikini Championship in the category up to 166 cm. She started as a coach quite a long time ago, taught group classes, and at the same time took care of herself and developed my data. I was interested in different trends: TRX, CrossFit, experimented, and worked out for my own pleasure. At that time, the girl did not set any special goals for herself, she did not adhere to proper nutrition, she ate at least chocolates, even buns, and if for some reason she didn’t want to study one day, she didn’t study.
At that time, Catherine had friends who were seriously involved in bodybuilding, and acquaintances of girls from body fitness. They constantly wondered why Catherine did not want to compete. They convinced Katya that she was in excellent shape and should try herself in a fitness bikini. And Katya made up her mind, promising herself: if she enters the top ten, she will continue to do this, but if not, she will quit.
As a result, she took eighth place at the Moscow Cup - that is, she entered the top ten. Katya herself self-critically notes that hardly anyone noticed her at all - she prepared without a clear plan, haphazardly, she learned posing from a video right at home. But by the fall of 2014, she got into full competitive shape, as she began systematically working with a coach (Katya’s coaches are Lyudmila Nikitina and Artem Gvozdenko). As a result, she took first place in the Moscow region, second in Moscow, fifth in Russia, and first in the Moscow Olympia.
It’s interesting that Ekaterina is a modest girl, defilement embarrasses her, as does the large number of people at competitions. On her first outings, Katya was so worried that she couldn’t feel her legs.
What exercises did you do? In general, how should you exercise to achieve maximum results?
There are a lot of exercises, it’s difficult to even list them, and the point is not in them, but in the systematic approach. It’s not enough just to work hard in the gym, you need to eat right. If you work on yourself as a whole, the result will not keep you waiting. I lifted a barbell that was at home, worked out with dumbbells, elastic bands, and weights. Plus an ellipse. She did lunges and squats. I studied for an hour every day while my daughter slept. As a result, I lost 28 kg in a year.
Many girls are afraid to go to the gym, they think that in a few months they will have pumped up thighs and arms... Is this true?
A woman's hormonal system is not designed for large muscle volumes. This is physiology. And period. A woman’s muscles grow very slowly and quickly lose tone due to hormonal levels. To become a muscleman, you need many years of regular training.
Here you are, muscular, but at the same time petite, although you joke about the male figure, but I saw you live! How do you manage to stay in such shape?
For some reason I don’t seem miniature to myself. But let's hope that from the outside we know better. The answer is simple and logical: intensive training and nutrition. Everything has been debugged and stable for a long time, without failures, so the form is in order. Systematicity is important.
Oct 11, 2022 at 7:05 PDT
Anthropometric data of a fitness bikinist
»
Year of birth and age:
1988 - at the time of writing 30 years old »
Titles:
Champion of the Russian and Eastern European Cup 2015 in the category up to 168 cm
•
Champion of
Power Pro Show 2014 in the category up to 168 cm • Olympia Champion 2015 • Arnold Classic Champion Amateur Europe 2015
» Height: 165 cm » Weight
:
57 kg »
Profession:
fitness model, trainer, representative of GEON sports nutrition companies, blogger
You recently wrote on Instsgram that drying still wears out the body...
During drying, fruits and a number of other products are excluded. The body receives few vitamins and carbohydrates. And the loads increase. Staying in this state for a long time is harmful and unnecessary.
May 9, 2022 at 8:17 am PDT
Are there any foods that you should give up once and for all if you dream of a good figure? What, on the contrary, must be on the menu?
First, you need to forget about sugar and all products that contain it. Secondly, avoid baking with wheat flour. Third, say goodbye to fast food. Fourthly, with fatty meat. Fifthly, with canned and modified products, including all sausages and other products, it is not clear what they are made from. Here's a good list: 1) vegetables, since fiber helps you lose weight; 2) fish and seafood rich in omega-3 oils; 3) cereals with a low glycemic index, such as oatmeal and buckwheat.
Ekaterina Krasavina before and after plastic surgery
Photo.
Ekaterina Krasavina before and after the transformation To improve her appearance, the fitness bikinist also used the services of plastic surgery and cosmetology. In the photo of Ekaterina Krasavina, it is noticeable that the model had a mammoplasty, enlarged her breasts with hyaluronic acid injections, hid wrinkles with Botox injections and improved the shape of her nose. The Hollywood smile was achieved with the help of dental veneers.
How do you manage to combine work with motherhood - does your ex-husband help?
It helps minimally, but thanks for that. It happens when husbands completely disappear. We are fine. Dad loves his daughter, and that's the main thing. They communicate and see each other often. I manage to combine work and raising my daughter quite easily. I have a very good governess who has been working for us for a long time. Grandma also helps. Of course, I don’t get to spend much time with the child, but I’m not a housewife - I’m the only breadwinner in our small family. Vasilisa understands everything. And in the evening we are always together.
Brief biography and personal life of Ekaterina Krasavina
The famous bikini fitness athlete was born in Moscow, Russia, and by the age of 16 she was forced to grow up quickly and start building a career for the sake of survival. From an early age, Katerina was interested in TRX, crossfit and fitness. However, the model did not adhere to a unified and orderly program; she studied occasionally and did not deny herself buns and chocolates. As a result of poor nutrition and pregnancy, Katya gained up to 30 kg of excess weight. However, hard training, willpower and a strong desire still allowed Katerina to get in shape and try herself on stage for the first time at the age of 28.
Photo. Ekaterina Krasavina
Thanks to the persistence and competent leadership of coach Lyudmila Nikitina, Krasavina won her first title in 2014.
In one of her interviews, Katerina says that she is interested in music, reads a lot and often watches sports broadcasts. The girl spends a lot of time with her daughter and devotes time to self-development. The famous Russian fitness model's hobbies include painting and drawing, as well as learning foreign languages. Katya speaks English, French, Spanish.
Also see:
What Margarita Boyko used to look like
Krasavina’s professional activities are entirely related to sports. Ekaterina receives advertising contracts from sports nutrition companies, conducts master classes on posing, and also runs a blog and group programs.
“Fitonyashki”: The best fitness girls on Instagram
Physical education and a healthy lifestyle are now held in high esteem, especially among girls, and bad habits are gradually fading into the background.
That is why, especially for those who dream of a beautiful, healthy and athletic body, but do not know how to overcome their laziness and immobility (this also applies to men), we have compiled our selection of the best fitness girls on Instagram.
Cute, beautiful and smiling “fit girls” (as they are popularly called) will reveal to you their main secrets of slimness and beauty, and will tell you how to properly train both body and spirit.
Attention! Below you will see many photos of very beautiful and slender girls with athletic bodies. Moreover, some of them are mothers of many children. So get ready (guys, hang in there)!
Ekaterina Usmanova @usmanovakate
On the Internet, the girl is known as an Instagram star. In fact, Ekaterina Usmanova has a huge number of sporting achievements.
Since childhood, she felt an incredible surge of energy after playing sports. At the age of 15, after just two years of taekwondo training, she received a green belt!
Ekaterina Usmanova was pushed into big sports by her ex-husband, who supported her after any failures. Ekaterina is the winner of the titles of World Champion in Bench Press, Vice-World Champion in Fitness Bikini World Ladies Cup and many others!
In 2013, she announced the end of her sports career. As Katya now admits, she always wanted to be creative.
However, the girl still does not cease to delight her subscribers with new sports marathons.
In 2017, she created a large-scale project “Usmanova Tim”, where, together with other professional trainers, she helps girls find their dream figure.
In addition, Katya is the owner of dress shops in Moscow and Krasnodar. And at one time she managed to work as an advertising manager.
In her blog, Katya Usmanova shares photographs from her personal archive and tells the main secrets of a beautiful, toned body.
And on September 9, 2022 Katya became a mother for the first time. A 29-year-old girl gave birth to a beautiful daughter! Congratulations to Katya!
Arina Skoromnaya @arinaskoromnaya
Arina Skoromnaya will dispel all the myths that ideal shape can only be achieved with the help of sports pharmacology.
Arina will look at common mistakes in nutrition, show you how to get in shape immediately after giving birth, and tell you about the main pitfalls that prevent you from staying slim.
Arina is the author of postpartum recovery techniques and a blog for pregnant and lactating women. That's why young mothers love her so much!
Aliona Hilt @aliona_hilt
Until the age of 17, Aliona was an ordinary teenage girl, not interested in sports or proper nutrition.
Everything changed when she met a professional athlete somewhere in Turkey. Her figure and energy inspired the young girl so much that she also decided to connect her life with sports.
Aliona is the owner of numerous titles, including “Mrs. Russia 2017” and “Mrs. Universe 2018.” The girl constantly conducts overseas fitness tours for girls.
Sveta @100_sv
Sveta will tell you why completely refusing to eat after six is harmful to health and why diets are bad.
She teaches girls not to fight the needs of the body, because it is the fight that causes resistance.
On Sveta’s Instagram blog you will find many home exercises to maintain muscle tone, and she will also explain complex physiological processes in simple words!
Sonya Soldatova @ss.fit
Sonya Soldatova is called the most successful fitness blogger with crazy motivation! Of the dozen specializations at the university, she chose the gym.
Then she had no idea that 6 years later sport would become a part of his life. Sonya knows how to find the “golden mean” to achieve brilliant results.
The girl conducts online sports marathons and shows girls how easy it is to build a dream figure and do the splits from scratch in 30 days.
Svetlana Propovednikova @sveta.raketa
Sveta amazes subscribers with her iron muscles combined with a wasp waist and seductive breasts.
She admits that she always loved to be first - that’s how sports appeared in her life.
On her Instagram blog, Sveta answers the most important questions: how to overcome cravings for sweets, how often you need to change your training program, how to get rid of food addiction.
Kulinich Anna @kulinich__anya
In her life, Anna has only been to a cosmetologist’s office once, but her appearance is worthy of the highest praise.
Despite her ideal figure, the girl still sees a lot of work ahead in herself and admits that she will always strive for new achievements.
Anya has another hobby - traveling. On her Instagram she often shares her travel photos.
Svetlana Pidchenko @svetik.oleynyik
Svetlana Pidchenko (Oleynik) shares her favorite exercises on her blog.
Sveta knows what a huge number of myths exist in the world of sports.
She has already dispelled the myth that training with heavy weights will make a girl look like a man!
Victoria Demidova @demivika
Successful business lady and fitness blogger Victoria Demidova is a true role model for fans. In 2014, after the airing of the TV show “Let Them Talk” with her participation, she became famous and immediately created an Instagram blog, where she still shares her main secrets of an ideal figure with girls. Now more than 1 million people follow her page!
On March 8, everyone learned that Victoria Demidova was pregnant. 39-year-old Victoria herself posted a photo with her baby bump on her Instagram. The child’s father is her boyfriend Sergey Boytsov @sergeyboytcov, an Instagram star and fitness trainer from Moscow.
Alena Domanskaya @domanskaya_ifbb
Alena’s first appearance on the stage of the fitness bikini championship took place 5 years ago.
She failed to win that time, but this competition became the starting point in her sports career.
On her Instagram, Alena teaches girls to share their achievements with the world and not give up what they started after failure.
Ekaterina Krasavina @katekrasavina
One can envy Katya Krasavina’s tenacity. After the birth of the child, Katya gained about 30 kilograms.
However, thanks to willpower and hard training, she managed to get back into shape and become the champion of the Russian and Eastern European Fitness Bikini Cup 2015.
Maria Kuzmina @mariakuzmina_ifbb
Maria Kuzmina lifted a dumbbell for the first time at the age of 20, and began actively preparing for bodybuilding competitions at the age of 26.
Masha recently completed her competitive career and is now planning to have a child.
The girl admits that it is very difficult for her to maintain good shape; she has to strictly monitor her diet.
More than six years ago, Maria launched her online training. Masha’s favorite quote: “What doesn’t kill me makes me even stronger!”
Victoria Borovskaya @newyorkfitspo
Certified trainer and nutritionist Victoria Borovskaya teaches girls to find balance and live without diets in a slim body.
On the Internet you can find photographs of the incredible physical changes of girls who have already completed her school of smart fitness.
Yana Smith (Kuznetsova) @yana_smith_kuznetsova
Many years ago, Yana looked at the athletic girls on the covers and dreamed of being just like them.
She ate, at first glance, healthy food, but it did not bring results.
Through trial and error, she managed to achieve her dream figure, largely thanks to training. Now she conducts sports marathons, and has already brought about 1000 girls into shape.
Ksenia Romanova @romanova_loving
Ksenia Romanova calls the gym her second life.
She started training at the age of 15. She did not pursue any specific goal - training simply brought her pleasure. Now Ksenia is a five-time World and Russian champion in fitness bikini!
Dinara @dinara_pit4you
Dinara has three children and she knows how to stay in shape under the strict regime of a young mother.
The girl believes that the right training programs can solve many women’s problems: from inelasticity of the body’s skin to stooping. She happily shares such programs on her Instagram blog.
Elizaveta Polygalova @elizabeth_fitnessbikini
Eat everything and have strong buttocks and abs? It's real! Lisa will reveal the secret of how to eat deliciously and lose weight at the same time.
Liza Polygalova is a former participant in the popular reality show “Dom-2” in Russia. After the reality show, she returned to bodybuilding, where she won several victories in competitions.
Lisa also sings beautifully and shares photos of her travels with blog subscribers.
Natalie Lugovskikh @natalyrunner
As a student, Natalie Lugovskikh became seriously interested in athletics, but due to a rather late start, she was unable to achieve high results and switched to bodybuilding.
She became the first girl to receive the title of absolute champion of Russia three times in the fitness bikini category. On her blog, Natalie shares her intense training plan.
Katerina Lapteva @laptevakaterina
Catherine's whole life is connected with sports.
Since childhood, she has been involved in rhythmic gymnastics, where she became a master of sports.
She then smoothly transitioned into fitness and fulfilled her dream of becoming a trainer. But the champion doesn’t even think of stopping there, because she believes that the secret of success lies in hard work on herself.
Diana Volkova @di_volkowa
Diana Volkova is one of the few honored to receive the gold medal of the absolute champion at the Arnold Classic Europe from the hands of Arnold Schwarzenegger.
She worked long and hard to achieve her achievements. Now Diana and her husband (and part-time coach) Danil are expecting a child and share happy shots of family life on their blog.
Katrin Shock @katrin_shok
It's hard to believe that this girl with perfect shape is the mother of five children! With this fact, Ekaterina Shokhina (real name Catherine Shock) shocks all her subscribers.
She was inspired to participate in bodybuilding competitions, first of all, by the ideal, athletic and sophisticated bodies of the participants in shiny bikinis. Now she has temporarily left competition and switched to fitness, but soon promises her subscribers to return.
Tatiana Fedorishcheva @tanyatgym
Many people know Tatyana Fedorishcheva as a fitness blogger and the author of her personal Youtube channel. Tanya teaches girls the correct exercise technique, how to create training programs and motivation.
Tanya's advice has already helped many girls achieve results. She shares some of these results on her Instagram blog.
Maria Sokolova @marrymemariya
Manya (as the girl calls herself online) became famous thanks to her sporting achievements.
Since childhood, she tried herself in various sports: karate, football, gymnastics, acrobatics.
In 2015, Maria became a fitness trainer at a sports club and immediately fell in love with this profession. Masha trains six days a week and follows a strict diet. And he shares his achievements on his Instagram blog.
Maria Smirnova @maryfits
Maria Smirnova on her Instagram talks about training for all occasions. Masha takes into account the characteristics of each subscriber and shares safe workouts for arthrosis, protrusions, hernias and other unpleasant diseases.
Mila Gritsenko @milagricenko
Mila dispels the myths about “fat genetics” to smithereens.
On the way to an ideal figure, she went through many tests: from the orange diet to fasting and appetite-suppressing psychotropic substances.
Through trial and error, she developed her own weight loss program and lost 36 kilograms!
Anna Starodubtseva @anyastar
Anya Starodubtseva’s journey from an ugly duckling to a beautiful swan began at the age of 26.
Once upon a time, she, like many, was insecure and felt uncomfortable in her own body.
Bodybuilding became a part of her life, and a few years later Anna herself began preparing girls for such competitions. Now the girl lives in America and conducts online sports marathons for girls.
Natalia Kuzmich @kuzmichnatali
Fitness trainer Natalya Kuzmich calls herself a “simple housewife.”
Like many women, Natalya suffered from postpartum depression and was unhappy with the looseness of her body. But thanks to her own willpower, without leaving home, she brought her body to perfection.
Natalya Kuzmich is a specialist in juicy, firm buttocks. She is the author of an online course on pumping up elastic buttocks (plus an anti-cellulite course), which is extremely popular among stay-at-home moms. And recently Natalya released a book with the catchy title “Butt – Nut”.
Anastasia Novikova @nastusianovikova
We all dream that our hobby will be a source of income. Nastya is the person who succeeded.
A former model, Natalya moved to the States, where she gained a lot of weight. Returning to her homeland, she went to the gym and immediately fell in love with the sport!
No magic pills. Only consistency and discipline – this is what fitness beauty Anastasia Novikova talks about on her Instagram blog.
Elena Rybalchenko @fitness_mama
Elena Rybalchenko, a fitness mother and beauty with many children and forever young, together with her husband Stanislav, develops individual fitness programs.
If you think that with the birth of a child you can forget about a toned figure, then you are very mistaken. It was the birth of children that inspired Elena to take on sporting feats.
Elena Krutova @ekrutova
Elena Krutova is actively promoting her blog on Instagram and inviting girls to her signature fitness course.
She is sure that just 30-40 minutes of exercise a day will help improve any figure!
Elena Sanzharovskaya @sanzhlena
The daring and cheerful Elena Sanzharovskaya (who “killed her husband for bad behavior”) is 55 years old, but even a young girl would envy her figure.
After the birth of her second child, Elena could not look at herself in the mirror - she again wanted to become slim and attractive.
Now she conducts individual consultations and online trainings for everyone. Her Instagram page is followed by 1.3 million subscribers!
Yana Logvina @logvina.ya
Yana Logvinova began to actively engage in sports only two years ago. She chose an unusual weight loss method for a girl: horizontal bars. On her Instagram she talks about fitness at no cost, health and youth.
Anastasia Tukmacheva @tukituk
As a child, Anastasia was a fragile child, catastrophically afraid of physical activity.
Today she is full of energy and strength.
Anastasia Tukmacheva is an ardent opponent of diets. Her main secret to a beautiful body: active recreation and endurance exercises.
Anastasia Che @rakamakafit
Since childhood, Nastya loved sweets, but after meeting the man of her dreams, she put cookies and sweets aside and went to run on the treadmill.
A world of “muscle and iron” opened up before her. Today Nastya calls herself a “master of sports in pumping up flabby buttocks” and invites all girls to her online training sessions.
Tatyana Kostova @t.kostova
Although in appearance it may seem that Tanya is a sweet, fragile girl, in life she is a tough coach.
On Tatyana Kostova's page you can learn everything about proper nutrition and effective training. Also, the girl is not shy about her past and shares her “before” and “after” photos with her subscribers.
Tatyana Mint @tanyamint
Tanya shares only scientific facts about nutrition and training. In her blog you will learn about the beneficial properties of matti, losing weight while breastfeeding and nutrition for acne.
Samoilova Elena @samoilovaelena
Elena Samoilova (not to be confused with Oksana Samoilova) calls herself a fitness provocateur and is not shy about showing provocative photos of herself and her boyfriend.
In her free time from traveling, she shares sets of exercises and recipes for healthy dishes.
Lyudmila Lezhankina @lusssi2
Luda shares photos of her ideal figure on her blog, motivating her subscribers to exercise. The girl travels a lot, but even on vacation she pays special attention to her body.
On her profile you can find videos of training against the backdrop of the Eiffel Tower in Paris and the Milan Cathedral.
Alisa Levchogova @fitnes_alisa
For Alice, the main thing in any task is awareness. She knows like no one else that results are not easy. Therefore, Alice helps girls avoid common mistakes and teaches the correct approach to training.
Victoria Tsaturyan @vikunciy1991
Initially, Victoria became famous on Instagram as a lonely but strong mother of a five-year-old boy. Now Vika is not afraid to admit that she gave birth to a son at the age of 16 from her beloved man, who turned out to be a sadist.
But the girl was not ready to give up her life. Now Vika is happily married and is developing weight loss programs.
Anastasia Tobolova @anastasia_tobolova
Anastasia Tobolova is a happy mother of two children and wife. Nastya is a fan of pumping herself up! On her Instagram blog, she talks about how to achieve normal self-esteem and get rid of fears.
Daria Krasnova @marmedasha
This young girl has already managed to take part in a huge number of sports competitions. Now she is actively promoting her fitness marathon, where she teaches eternally busy girls and women how to get in shape correctly.
Temnikova Julia @julia_rise
Julia knows that there are two ways to an ideal body: spend more calories or eat less. She will tell you how to do both correctly on her page.
He will also tell you why bodybuilding is an expensive pleasure.
Anna Fox @by_anyuta_fox
Anya Fox is wise and sensual. She pays close attention not only to training, but also to her thoughts.
Anya will teach girls how to replenish their feminine energy, tell you how to recognize an energetically strong person and apply this information so that the result will not be long in coming.
Anna Aprilskaya @aprelskaya.fitness
Attention! For unknown reasons, at the moment (October 1, 2019) Anya Aprilskaya’s Instagram page has been deleted or blocked. We hope that Anya will return to us again in the near future.
Since childhood, Anya did not like sports and constantly skipped school physical education.
During her student years, everything changed dramatically when she more often began to notice photographs of girls in fitness bikini style on the Internet.
Then she bought her first gym membership. After 8.5 months, Anya stood on stage at a fitness bikini competition with a perfect body. What it cost her and how she was able to achieve such results - you will learn from her Instagram.
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Interesting Facts
- Ivan Krasavin’s attitude towards alcohol is sharply negative. The athlete does not even recognize the supposedly “medicinal” use of high-quality alcohol in small doses.
- He himself has not drunk at all since 2015. The bottle of Martini that Ivan found in the refrigerator (bought in 2015 and not drunk) was pointedly poured down the toilet - the video was published on Instagram “ivan_krasavin_”.
- Nothing is known about the coach’s personal life. There is no confirmation of his marital status or the presence of children on his social networks. Ivan Krasavin has a single photo on Instagram where he is with a little girl, but the man did not answer whether it was his daughter.
- In fact, an athlete has more than one higher education. In addition to SamSPU, Ivan Anatolyevich graduated from the International Academy of Business and Management. He conducts FFAR lectures and training based on his certificate.
Fitness bikini competition
The first competition did not bring any noticeable results to Krasavina. Independent preparation and illiterate posing did not attract the attention of the judges. Under the leadership of Lyudmila Nikitina, in 2014, fitness bikinist Ekaterina Krasavina became the Moscow champion, second in Moscow, fifth in Russia. In 2015, the girl became a champion at the Moscow Olympia.
Training program
To achieve maximum results, each season Ekaterina Krasavina adheres to a different program. This approach allows you to keep your body in good shape constantly. The morning of working days begins with cardio exercise for 20-30 minutes. To maintain good athletic shape, Katerina recommends doing up to 4-5 workouts per week. To develop endurance and functional qualities, one day should be devoted to cross-fit. Girls are recommended to supplement the program with pylometric and static loads.
Monday
Exercises are performed in 3-4 sets of 15-18 repetitions each.
1. Hyperextension without weight. 2. Squats on a Smith machine with narrow legs. 3. Leg press on the machine. 4. Lunges with dumbbells with a step back. 5. Reverse hyperextension without weight. 6. Swing your legs in a block exercise machine.
Also see:
What Ekaterina Usmanova used to look like
Wednesday
Circuit training for 3-5 sets. Rest between circles – up to 3 minutes.
1. Hyperextension – 20 times. 2. Press lying on a bench 20 repetitions. 3. Squats and bends with an empty bar 20 times. 4. Dumbbell lateral raises with lunges, 20 repetitions. 5. Jump the step platform 20 times. 6. Reverse hyperextension – 20 reps.
Friday
Swing dumbbells to the sides. A total of 4 sets are performed with a gradual increase in working weight. Repeat rates: 15, 12, 10 and 8.
1.
Seated chest press 4 sets of 12 reps.
2.
Seated dumbbell press 4 sets of 15 times.
3.
Barbell rows to the chin 4 repetitions of 10 approaches.
4.
Bent-over dumbbell swings 4 sets of 4 times.
5.
Retraction of arms with dumbbells back 4 repetitions of 12 repetitions.
