RUTINA DE HOMBROS RÁPIDA (EN CASA) / QUICK SHOULDER ROUTINE (AT HOME) [ESP/ ENG]
(Edited)
RUTINA DE HOMBROS RÁPIDA (EN CASA)
QUICK SHOULDER ROUTINE (AT HOME)
Bienvenidos a todos, amigos de Street Workout Community ¿Cómo están?, yo estoy bien por supuesto, hoy tengo el gusto de traerles un nuevo video donde les muestro una rutina de hombros para aquellos que queremos entrenar pero no tenemos tiempo y recurrimos a una rutina fácil y rápida, esta vez de hombros para principiantes.
Welcome everyone, friends of Street Workout Community How are you, I'm fine of course, today I'm pleased to bring you a new video where I show you a shoulder routine for those of us who want to train but don't have time and resort to a quick and easy routine, this time shoulders for beginners.
La rutina que haremos, consta de 4 ejercicios de una dificultad fácil, todos ejercicios en suelo y para principiantes en donde el músculo que trabajemos principalmente será el hombro, cabe destacar que en todos los ejercicios haremos 10 repeticiones, si resultan muchas repeticiones, adaptarlos a su nivel.
The routine that we will do, consists of 4 exercises of an easy difficulty, all exercises on the floor and for beginners where the muscle that we will work mainly will be the shoulder, it should be noted that in all exercises we will do 10 repetitions, if they are many repetitions, adapt them to your level.
En este ejercicio, hay que elevar caderas y mantener las piernas rectas hasta que tu cuerpo forme una V, es decir que tus piernas formen un ángulo de 90º con el tronco, una vez situado en posición baja hasta tocar el suelo con la cabeza aguantando un par de segundos, y volver a subir extendiendo los codos completamente.
In this exercise, you have to raise your hips and keep your legs straight until your body forms a V shape, that is to say that your legs form a 90º angle with your trunk. Once you are in this position, lower your head to the floor and hold it for a couple of seconds, and then raise it again, extending your elbows completely.
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Para realizar este movimiento debemos iniciar en posición de pica, movimiento visto en el ejercicio anterior, luego hay que adelantar con los brazos extendidos hasta llegar a la posición de lean planche, después volvemos a la posición de pica y repetimos el ciclo.
To perform this movement we must start in the pike position, movement seen in the previous exercise, then we must move forward with the arms outstretched until we reach the lean planche position, then we return to the pike position and repeat the cycle.
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Son una versión de las flexiones, más complejas de realizar ya que al modificar la posición de las manos, implican más trabajo en los hombros. Para realizarlas, colocar las manos lo más cerca posible de la cadera con la punta de los dedos apuntando hacia los pies. Por lo demás, misma ejecución que una flexión regular, bajar hasta tocar el suelo con el pecho y tras una breve pausa, volver a subir realizando una protacción escapular al final del movimiento.
These are a more complex version of the push-ups, as they involve more work on the shoulders by changing the position of the hands. To perform them, place your hands as close as possible to your hips with the tips of your fingers pointing towards your feet. Otherwise, same execution as a regular push-up, lower until the chest touches the ground and after a short pause, raise again with a scapular protraction at the end of the movement.
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Estas flexiones, tienen el mismo movimiento de ejecución de unas flexiones normales, la diferencia es que debemos colocar las manos en supinación, y de esa manera tener un impacto más objetiva en el hombro.
These push-ups have the same execution movement as normal push-ups, the difference is that we must place the hands in supination, and thus have a more objective impact on the shoulder.
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Y así amigos, es como terminamos la explicación de los ejercicios, si tienen alguna duda me los pueden decir en los comentarios, espero que les haya gustado la rutina y el video, en verdad, gracias por leer mi post, ¡Nos vemos en un próximo video!
And so friends, that's how we finish the explanation of the exercises, if you have any questions you can tell me in the comments, I hope you liked the routine and the video, really, thanks for reading my post, see you in a next video!
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The people doing V2K with remote neural monitoring want me to believe this lady @battleaxe is an operator. She is involved deeply with her group and @fyrstikken . Her discord is Battleaxe#1003. I cant prove she is the one directly doing the V2K and RNM. Doing it requires more than one person at the least. It cant be done alone. She cant prove she is not one of the ones doing it. I was drugged in my home covertly, it ended badly. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Ask @battleaxe to prove it. I bet she wont. They want me to believe the V2K and RNM in me is being broadcast from her location. And what the fuck is "HOMELAND SECURITY" doing about this shit? I think stumbling over their own dicks maybe? Just like they did and are doing with the Havana Syndrome https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism
The people doing V2K with remote neural monitoring want me to believe this lady @battleaxe is an operator. She is involved deeply with her group and @fyrstikken . Her discord is Battleaxe#1003. I cant prove she is the one directly doing the V2K and RNM. Doing it requires more than one person at the least. It cant be done alone. She cant prove she is not one of the ones doing it. I was drugged in my home covertly, it ended badly. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Ask @battleaxe to prove it. I bet she wont. They want me to believe the V2K and RNM in me is being broadcast from her location. And what the fuck is "HOMELAND SECURITY" doing about this shit? I think stumbling over their own dicks maybe? Just like they did and are doing with the Havana Syndrome https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism
Perfecta para aquellas personas ocupadas y efectiva a nivel muscular👌🏼💪
Esa es la idea bro, gracias.
Bien Explicado cada Ejercicio Bro
Gracias, hermano.
Excelente rutina bro, la intentaré💪🏼
A darle duro bro!
Buena rutina broo está bien estructurada y es muy eficaz para trabajar el hombro en poco tiempo. Saludos!.
Gracias por el apoyo, hermano!
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Saludos Cordiales @raumijares
Greetings @raumijares
Muy buena rutina para entrenar rápido en casa
Ese es el objetivo, saludos!
Muy buena rutina hermano💪🏾
Hay ejercicio que no conocía, gracias por la rutina 🙌
Excelente bro, me gustan mucho tus vídeo y la calidad de edición que le pones
Cada vez mejorando bro!
Excelente rutina hermano más activo que nunca
Excelente rutina, muy efectiva