Entrenamiento en el gimnasio superando mis limites | Training at the gym overcoming my limits.
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Subiendo de kilos en el gimnasio
Putting on pounds at the gym
Hola amigas y amigos de Full Deportes en este post le compartiré como levanto kilos mayores que mi peso corporal, espero les guste siganme y les estare mostrando mis progresiones hace una semana levante 90 kg en sentadillas y la semana siguiente levante 110 kg, en prensa 140 y la siguiente semana 160 kg.
Hello friends of Full Deportes in this post I will share with you how I lift kilos higher than my body weight, I hope you like it follow me and I will be showing you my progressions one week ago I lifted 90 kg in squats and the next week I lifted 110 kg, in press 140 and the following week 160 kg.
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Para iniciar el calentamiento empezamos con la maquina de bombeo donde calentaremos el cuádriceps y depende como lo trabaje un poco el femoral, luego de los bombeos calentaremos con sentadillas 20 kg.
To start the warm up we start with the pumping machine where we will warm up the quadriceps and depending on how I work it a little bit the femoral, after the pumping we will warm up with squats 20 kg.
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La siguiente progresión que mas e notado es en sentadillas la primera semana llegue haciendo 70 a 90 kg ya la segunda semana hice 100 a 115 kg en sentadillas en prensa hice 120 a 140 kg y la segunda semana subí 20 kg
The next progression that I noticed the most is in squats the first week I did 70 to 90 kg and the second week I did 100 to 115 kg in press squats I did 120 to 140 kg and the second week I went up 20 kg.
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Sentadillas declinadas se me hicieron un poco mas dificil porque ya venia de hacer sentadillas lo cual hice 12 rep con 60 kg x 4 series
Decline squats were a little more difficult because I was already doing squats, which I did 12 reps with 60 kg x 4 sets.
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En este ejercicio necesitamos un poco de ayuda para desplegar la pierna completa mente y tenemos que bajar y subir lento buscar entre 10 a 12 rep con un peso adecuado para evitar lesiones.
In this exercise we need a little help to deploy the leg fully and we have to go down and up slowly looking for between 10 to 12 reps with an appropriate weight to avoid injury.
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Gracias por ver esta publicación con mucho cariño para ustedes amigos de hive espero que les guste , nos vemos en una próxima publicación.
Thanks for watching this post with much love for you hive friends I hope you like it, see you in a next post.
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▂▃▄▅▆▇█▓▒░Alexander░▒▓█▇▆▅▄▃▂
▂▃▄▅▆▇█▓▒░Alexander░▒▓█▇▆▅▄▃▂
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