Hacer rutinas entre 20 y 30 minutos no es tan difícil, músculos como los bíceps, tríceps, hombros y trapecios son ideales para trabajarlos en ese lapso de tiempo, hacer tres movimientos por músculos es ideal, o si es el caso de los brazos, podemos trabajar uno de tríceps, otro de bíceps y tocar los antebrazos con un movimiento, es cuestión de saber cuantas series y repeticiones necesitamos para sentir un verdadero trabajo en la zona muscular que se trabaje ese día, otro factor importante para poder cumplir con el entrenamiento en el tiempo esperado, son los tiempos de descanso entre serie y serie.

El día de hoy les traigo una buena rutina para trabajar los brazos, tríceps y bíceps, es un movimiento para el primer músculo mencionado y dos para el segundo, la idea es trabajarlos en un máximo de 30 minutos, pero si hacemos la rutina al pie de la letra con sus descansos incluidos, les garantizo que van a terminar en unos 20 minutos y la tensión en los brazos la sentirán como si llevaran más de una hora ejercitándose, así que sin más que hablar iniciemos con este excelente trabajo muscular.

Is that definitely get an ideal body is not easy as many people think, family commitments, work and bad weather, can result in leaving us no time to train, sometimes we say, today I will not train, since I only have half an hour available, better go tomorrow, this makes you lose the sequence of weekly training, which is why we must have several options, ie different routines that are adapted to our availability of time, we must take into account the muscle groups to assemble such activity.

Doing routines between 20 and 30 minutes is not so difficult, muscles such as biceps, triceps, shoulders and trapezius are ideal to work them in that period of time, doing three movements per muscle is ideal, or if it is the case of the arms, we can work one of triceps, It is a matter of knowing how many sets and repetitions we need to feel a real work in the muscle area to be worked that day, another important factor in order to comply with the training in the expected time, are the rest times between series and series.

Today I bring you a good routine to work the arms, triceps and biceps, is a movement for the first muscle mentioned and two for the second, the idea is to work them in a maximum of 30 minutes, but if we do the routine to the letter with their breaks included, I guarantee that you will finish in about 20 minutes and the tension in the arms will feel as if they had been exercising for more than an hour, so without further ado let's start with this excellent muscle work.

As usual and as you may have read in different publications made by this server, the first thing we must do before each workout we do, is to do a general stretching, that is, a warm-up of each of the muscles we have in our body, so we do a quick work as is the case today, as we are short of time, I recommend that you do that warm-up at home before going to the gym, this way you will get to work directly the muscles you have in mind.

Having clear the above, we can start the routine, but not before having at hand, towel and water, which is vital to have a much faster muscle recovery and cardiovascular, the first exercise to perform is the standing biceps curl, but in this case with disc, the technique is as illustrated in the photographs, climb and squeeze the muscle hard, this is done in 5 sets of 12 repetitions with 50 second breaks between sets.

The second movement of this training routine, is the concentrated biceps curl, exercise that is ideal to give that round shape to the muscle and proper definition, this curl we must do in the best way and very carefully so that the tension is concrete in the area in question, as you see in the images should be worked, divided into 4 sets and 12 repetitions, rest is practically nil, because while we work one arm, the other rests and so on, fulfilling the four series we can move to the third and final movement.

To finish this lightning routine, we will give a little work to the triceps using the pulley, this exercise is simple, but very effective to achieve results in a short time, our friend Estefano teaches us how to perform this movement, we lower and tighten the triceps, then slowly go up, all this we must do in 5 sets of 15 repetitions or until you feel the muscle burns, the rest time should not exceed 55 seconds.

To give greater effect to these exercises, I recommend doing three sets of pull-ups on a fixed bar with the palms of the hand facing our body, this makes the biceps and triceps concentrate much more the work done today, before ending the publication, I thank Estefano Pernalete for providing the facilities of his Iron Work gym and for letting me take his image as a model in the exercises presented in this blog, I hope this work contributes in a good way to the readers and sports lovers in general.