¡BÍCEPS GRANDES EN 15 MINUTOS!💪
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Bíceps grandes en 15 minutos 💪
Big biceps in 15 minutes 💪
Hola amigos de Hive y SWC, el día de hoy realizaremos estos ejercicios muy completos y efectivos para bíceps, es muy importante contraer el músculo para lograr una mayor tensión del mismo. ¡Empecemos!
Hello friends of Hive and SWC, today we will perform these very complete and effective exercises for biceps, it is very important to contract the muscle to achieve greater muscle tension. Let's start!
Video
3speak
Para iniciar realizaremos chin ups, lo haremos de una manera y controlada, y aplicando contracción como antes dicho. De este serán 4 sets de 8 a 10 reps cada uno.
To start we will perform chin ups, we will do it in a controlled way, and applying contraction as mentioned before. This will be 4 sets of 8 to 10 reps each.
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Para el segundo ejercicio haremos flexiones supinas, tratando de inclinar hacia adelante para compensar peso en los bíceps. De serán 4 sets de 10 a 12 reps cada uno.
For the second exercise we will do supine push-ups, trying to lean forward to compensate for the weight on the biceps. There will be 4 sets of 10 to 12 reps each.
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Para el tercer ejercicio vas a realizar Australians en agarre supino, subiendo hasta el límite con un buen recorrido. De este serán 4 sets de 6 a 8 reps cada uno.
For the third exercise you are going to perform Australians in supine grip, going up to the limit with a good range of motion. This will be 4 sets of 6 to 8 reps each.
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Cuarto ejercicio, para este vas a realizar Pull ups neutrales, este ejercicio es más complejo pero muy efectivo, se realiza en unas barras totalmente paralelas. De este serán 4 sets de 5 a 6 reps cada uno.
Fourth exercise, for this one you are going to perform neutral Pull ups, this exercise is more complex but very effective, it is performed on totally parallel bars. This will be 4 sets of 5 to 6 reps each.
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Bueno atletas esta rutina es especialmente para trabajar de manera continua y completa los bíceps. Dime que te pareció esta rutina y déjame tus peticiones de rutinas en los comentarios Sin más nada que agregar nos vemos en un próximo post.
Well athletes this routine is especially to work continuously and complete the biceps. Tell me what you thought of this routine and leave me your requests for routines in the comments Without further ado, see you in a future post.
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