5 ejercicios básicos para trabajar la espalda (solo peso corporal) [ESP/ENG]
(Edited)
5 EJERCICIOS BÁSICOS PARA TRABAJAR LA ESPALDA
5 BASIC EXERCISES TO WORK THE BACK
Bienvenidos todos, amigos de la comunidad Street Workout Community , hoy les puedo traer un nuevo video donde les presento 5 ejercicios básicos para trabajar la espalda con solo nuestro peso corporal , ¡vamos con el video!
Welcome everyone, friends of the Street Workout Community, today I can bring you a new video where I present you 5 basic exercises to work the back with just our body weight, let's go with the video!
Esta rutina consta de solo ejercicios básicos, de principiante, sin mucha dificultad a la hora de ejecutarlos, lo que si maneja un nivel más avanzado, es el nivel de repeticiones que usamos, si pueden hacer la cantidad que se menciona, bien, sino adaptamos las repeticiones a nuestro nivel. ¡Vamos con los ejercicios!
This routine consists of only basic exercises, for beginners, without much difficulty when it comes to execute them, what does handle a more advanced level, is the level of repetitions we use, if they can do the amount mentioned, fine, if not we adapt the repetitions to our level. Let's go with the exercises!
Para hacer este hay que jalar hacia arriba, realizar el movimiento completo, permitiendo que las escapulas se proyecten al bajar, y contrayéndolas en la parte superior del movimiento.
To do this you must pull upward, perform the full movement, allowing the scapulae to project on the way down, and contracting them at the top of the movement.
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Para este ejercicio hay que usar las barras de mono, agarrando dos paralelos subes tu cuerpo hasta dejar el mentón encima de la barra y bajar en rango completo, el truco para activar los músculos de la espalda es colocar el pecho hacia arriba y retraer las escapulas en todo momento para trabajar los dorsales directamente.
For this exercise you have to use the monkey bars, grabbing two parallel bars you raise your body until you leave your chin on top of the bar and lower in full range, the trick to activate the back muscles is to place the chest up and retract the scapulae at all times to work the lats directly.
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La idea es, en posición horizontal y rígida, usando una barra tirar llevando el pecho hacia arriba tanto como sea posible y retrayendo las escápulas, es decir, intento juntarla.
The idea is, in a horizontal and rigid position, using a barbell pull your chest up as far as possible and retract your shoulder blades, i.e., try to bring them together.
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Con las manos en supinación, subes tu cuerpo hasta dejar el mentón encima de la barra en un solo movimiento, igual que las neutrales, hay colocar el pecho hacia arriba y retraer las escapulas en todo momento.
With your hands in supination, you raise your body until you leave your chin on top of the bar in one movement, just like the neutrals, place your chest up and retract your shoulder blades at all times.
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Estás flexiones son una variación más fácil que las normales, consiste en colocar los brazos más abiertos que la altura de los hombros y realizar las flexiones usando la espalda al bajar y al subir.
These push-ups are an easier variation of the normal push-ups, where you place your arms wider than shoulder width apart and perform the push-ups using your back on the way down and on the way up.
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Y bueno, mis amigos de la comunidad de Street Workout Community , así culminamos con los ejercicios, como mencioné son básicos para los principiantes, si las repeticiones son muy difíciles, adaptemos todo al nivel que tengamos, cualquier pregunta no duden en avisarme, sin más nada que decir, espero que les haya gustado el post y, ¡Nos vemos en próximo video!
And well, my friends of the Street Workout Community community of, so we culminate with the exercises, as I mentioned they are basic for beginners, if the repetitions are very difficult, let's adapt everything to the level we have, any questions do not hesitate to let me know, with nothing more to say, I hope you liked the post and, See you in next video!
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The people doing V2K want me to believe it is this lady @battleaxe Investigate what she has been up to for 5 years. Its the next step to stopping this. Make her prove where she has been for 5 years or where she is now. She is involved deeply with @fyrstikken and his group. Her discord is Battleaxe#1003. I cant say she is the one directly doing the v2k. Make her prove it. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Make @battleaxe prove it. I bet she wont. They want me to believe the v2k in me is being broadcasted from her location. @battleaxe what is your location? https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism
Muy buena rutina hermano , excelente trabajo y buena explicación !!.
Muy buena rutina para entrenar el tren superior. Saludos !
Saludos Cordiales @raumijares
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