Rutina de hombros con 2 botellas 💪🔥🔥 || Shoulder routine with 2 bottles 💪🔥🔥 [esp-eng]

Feliz sabado amigos, esta semana NO SE LOGRÓ entrenar todos los dias como lo tenia planeado, pero bueno aqui estamos, un dia a la vez, mejor 4 dias que nada, no?? Jeje asi que hoy les quiero compartir esta rutina sencilla para hombros que realicé con ayuda de mis 2 super mancuernas 😂 que vaya que me han servido las ultimas semanas, asi que si no puedes ir a un gym, no te caigas a excusas y MUEVETE, que no eres un arbol y ese cuerpo que buscas no se consigue acostado mirando videos 😜 asi que sin mas chacharas, vamos a la accion💪

Happy Saturday friends, this week I didn't manage to train every day as I had planned, but well here we are, one day at a time, better 4 days than nothing, right? Hehe so today I want to share with you this simple routine for shoulders that I did with the help of my 2 super dumbbells 😂 that have helped me the last weeks, so if you can not go to a gym, do not fall to excuses and MOVE, you're not a tree and that body you are looking for is not achieved lying down watching videos 😜 so without more chacharas, let's get to action💪

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PRIMER MOVIMIENTO || FIRST MOVE

Para el primer movimiento vamos a realizar un press de hombro, en el que subiremos los brazos como se detalla en el gif, aca la idea es que bajemos a nivel de mos hombros, realizaremos el movimiento un poco mas lento al bajar, pero subimos de forma explosiva, son 15 repeticiones que realizaremos

For the first movement we will perform a shoulder press, in which we will raise the arms as detailed in the gif, here the idea is that we go down to the level of mos shoulders, we will perform the movement a little slower when we go down, but we go up explosively, are 15 repetitions that we will perform.

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ELEVACIONES LATERALES || SIDE ELEVATIONS

Vamos a semi flexionar los brazos, y subiremos a nivel de los hombros, aplicando la misma tecnica de bajar mas lento de lo que subimos, por supuesto manteniendo controlada la respiracion, inhalando por nariz al subir y exhalando por la boca fuerte al bajar, realizamos 15 repeticiones tambien

We will semi flex the arms, and we will go up to shoulder level, applying the same technique of going down slower than we go up, of course keeping controlled breathing, inhaling through the nose when going up and exhaling through the mouth strong when going down, we perform 15 repetitions also.

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ELEVACIONES FRONTALES || FRONTAL ELEVATIONS

Vamos a realizar un movimiento similar al anterior. Solo que esta vez estaran ambros brazos subiendo y bajando, juntos, al subir debe ser a nivel de nuestros hombros tambien, son 12 repeticiones

We are going to perform a similar movement to the previous one. Only this time it will be both arms going up and down, together, when going up it should be at the level of our shoulders as well, it's 12 reps.

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ENCOGIMIENTO DE HOMBROS || SHOULDERS HOLDING

Pues como el nombre lo indica, vamos a encoger los hombros, manteniendo las "mancuernas" abajo, con los brazos totalmente hacia abajo, pegados del cuerpo, realizamos esto 20 veces y veremos como de ronda en ronda quemará mas😂😂

Well as the name suggests, we are going to shrug our shoulders, keeping the "dumbbells" down, with the arms all the way down, glued to the body, we perform this 20 times and we will see how from round to round will burn more😂😂

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ELEVACION CIRCULAR || CIRCULAR LIFTING

Para finalizar vamos a realizar una elevacion formando una especie de circulo, vamos a elevar los brazos de forma lateral y luego los llevamos al frente al mismo nivel, vamos a repetir el movimiento 12 veces

To finish we will perform an elevation forming a kind of circle, we will raise our arms sideways and then we take them to the front at the same level, we will repeat the movement 12 times.

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lo haremos sin descanso entre cada ejercicio, al terminar toda la ronda descansaremos 1 minuto, nos hidratamos y volvemos 💪 es importante que no subestimen la rutina porque cuando ya vas a la segunda ronda tus hombros comenzaran a arder 😂😂 vamos a realizar 3 rondas principiantes y 5 avanzados, y que Dios nos apare😂😂

we will do it without rest between each exercise, when we finish the whole round we will rest 1 minute, we hydrate and come back 💪 it is important not to underestimate the routine because when you already go to the second round your shoulders will start to burn 😂😂 we will perform 3 beginner rounds and 5 advanced, and may God appear😂😂

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Por supuesto antes de esta rutina yo realicé mi calentamiento, es importante que no se salten este paso y el de estirar al finalizar, asi evitaremos lesiones, espero que se animen y realicen la rutina🔥🔥

Of course before this routine I did my warm up, it is important not to skip this step and the stretching at the end, so we will avoid injuries, I hope you are encouraged and perform the routine🔥🔥

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HASTA LA PROXIMA AMIGOS

See you next time FRIENDS .

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Todos los videos los grabé con mi redmi 9
Los Gifs los realice con GifShop
La portada la edité en PicsArt

All videos were recorded with my redmi 9
The Gifs I made with GifShop
The cover was edited in PicsArt