Fortalece tus Tríceps con Esta Rutina [ESP | ENG]
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Fortalece tus Tríceps con Esta Rutina
Strengthen Your Triceps With This Routine
Hola mis queridos Amigos de #Hive y SWC ¿Cómo están el día de hoy? espero que estén súper bien, hoy decidí entrenar tríceps en casa aunque ciertamente es un poco difícil entrenarlos sin ir a un gym, un parque o teniendo pesas en casa, así que después de un mirar muchos ejercicios terminé eligiendo estos 4 para realizar una rutina muy eficiente para los tríceps, espero les guste.
Hello my dear Friends of #Hive and SWC how are you today? I hope they are super well, today I decided to train triceps at home although it is certainly a bit difficult to train them without going to a gym, a park or having weights at home, so after looking at many exercises I ended up choosing these 4 to perform a very efficient for the triceps, I hope you like it.
En esta ocasión vamos a necesitar el uso de 1 silla o banco para el primer ejercicio ya que es un material al que cualquiera de nosotros tenemos acceso en nuestro hogar, para los otros 3 vamos a estar realizando 3 variantes de flexiones que si bien trabajamos el pecho con ella estas estás enfocadas principalmente en trabajar los tríceps.
Ya que son ejercicios que realmente pegan mucho en los tríceps vamos a estar realizando tan solo 10 repeticiones de cada uno de ellos, dependiendo su nivel pueden agregar más o menos repeticiones, como se está haciendo de costumbre en mi rutina vamos a realizar 3 series y dejaremos 1 minuto de descanso entre cada una.
⚠️Recuerden que es de suma importancia estar bien hidratados y calentar bien antes de cada entrenamiento.
On this occasion we are going to need the use of 1 chair or bench for the first exercise since it is a material that any of us have access to in our home, for the other 3 we are going to be doing 3 push-up variants that although we work the chest with it you are focused mainly on working the triceps.
Since they are exercises that really hit the triceps a lot, we are going to be doing only 10 repetitions of each one of them, depending on your level you can add more or less repetitions, as usual in my routine we are going to do 3 series and We will leave 1 minute of rest between each one.
⚠️Remember that it is extremely important to be well hydrated and warm up well before each workout.
• Ejercicio #1: Fondos.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #1: Dips.
10 Repetitions | 1 Minute of rest | 3 sets.
• Ejercicio #2: Flexiones diamante.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #2: Diamond Push-Ups
10 Repetitions | 1 Minute of rest | 3 sets.
• Ejercicio #3: Flexiones espartanas cerradas.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #3: Closed Spartan Push-ups.
10 Repetitions | 1 Minute of rest | 3 sets.
• Ejercicio #4: Flexiones Tigre.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #4: Tiger Push-Ups.
10 Repetitions | 1 Minute of rest | 3 sets.
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