Fortalece y agranda tu espalda con esta rutina | Strengthen and enlarge your back with this routine
(Edited)
Street Workout Community " |
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Define y agranda tu espalda con esta rutina explosiva
Define and enlarge your back with this explosive routine
Hola a todos amigos de Street Workout Community El día de hoy les traigo una secuencia de ejercicios explosivos y intensos para definir agrandar y obtener fuerza en la espalda.
Hello all friends of Street Workout Community Today I bring you a sequence of explosive and intense exercises to define, enlarge and gain strength in the back.
Para poner en practica esta rutina recominedo tener un nivel avanzado en lo que es la calistenia y asi poder ejecutar de forma correcta y controlada los ejercicios. recomiendo hacer de 3 a 4 series por ejercicios.
To practice this routine I recommend to have an advanced level of calisthenics in order to be able to execute the exercises in a correct and controlled way. I recommend doing 3 to 4 sets per exercise.
En primer ejercicio estaremos ejecutando lo que son las dominadas explosivas en posicion de L. Para realizarlas correctamente nos colocaremos en posicion de L en una barra fija con nuestro agarre en pronos, luego procederemos a realizar las dominadas ejerciendo una fuerza de jale considerable para de esa manera lograr subir hasta que nuestro pecho logre sobre pasar la barra. Realizaremos de 5 a 7 dominadas por serie.
In the first exercise we will be executing what are the explosive pull-ups in L position. To perform them correctly we will place ourselves in L position on a fixed bar with our grip in prone, then we will proceed to perform the pull-ups exerting a considerable pulling force to thereby achieve climb until our chest gets over the bar. We will perform 5 to 7 pull-ups per set.
Para el segundo ejercicio realizaremos lo que son los muscle ups, trataremos de realizarlo con el menor impulso posible para poder obtener fuerza de jale. Realizaremos de 3 a 5 repeticiones por serie.
For the second exercise we will perform what are the muscle ups, we will try to perform it with the least possible impulse in order to obtain pulling strength. We will perform 3 to 5 repetitions per set.
Para ejecutar nuestro tercer ejercicio nos colocaremos nuevamente en posicion de L en barra fija solo quie esta vez procederemos a realizar Muscle ups de una forma muy estricta, subiremos lento y al momento de bajar tambien lo haremos lento. Realizaremos de 1 a 2 repeticiones por serie.
To perform our third exercise we will again place ourselves in L position on a fixed bar but this time we will proceed to perform muscle ups in a very strict way, we will go up slowly and when we go down we will also do it slowly. We will perform 1 to 2 repetitions per set.
Para ejecutar nuestro ultimo ejercicio realizaremos dominadas en una barra alta con la diferencia que las haremos explosivas, esto para termimar de ejercitar de una buena forma los musculos de la espalda y obtener la resistencia necesaria en nuestra espalda.
To execute our last exercise we will perform pull-ups on a high bar with the difference that we will make them explosive, this to finish exercising in a good way the muscles of the back and get the necessary resistance in our back.
Esto es todo por hoy amigos sin mas nada que agregar los veo en el proximo post y recuerden si logras dominar tu mente lograras dominar tu cuerpo.
That's all for today folks with nothing more to add I'll see you in the next post and remember if you master your mind you will master your body.
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