EJERCICIOS INTENSOS PARA ESPALDA Y BÍCEPS 💪💀[ESP|ENG]
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EJERCICIOS INTENSOS PARA ESPALDA Y BICEPS 💪💀
INTENSE EXERCISES FOR BACK AND BICEPS 💪💀
Hola amigos de Hive y SWC, está vez haremos una rutina intensa de nivel intermedio con ejercicios específicos para fuerza y volúmen, listo para esto? Pues ¡Empecemos!
Hello friends of Hive and SWC, this time we will do an intense intermediate level routine with specific exercises for strength and volume, ready for this? Let's get started!
Video
Empezamos con un súper set de 5 chin ups abiertas, 5 normales, y 5 cerradas para un total de 15 chin ups, esto por 3 sets.
We start with a super set of 5 open chin ups, 5 normal chin ups, and 5 closed chin ups for a total of 15 chin ups, this for 3 sets.
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Para el segundo ejercicio realizaremos bar dips, al bajar tratando de contraer la espalda para un mayor rendimiento del ejercicio, 4 sets de 10 reps cada uno.
For the second exercise we will perform bar dips, while lowering trying to contract the back for a better performance of the exercise, 4 sets of 10 reps each.
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Para el tercer ejercicio vas a realizar Australians, pero utilizando la misma dinámica de las chin ups, es decir, 5 reps en cada agarre, esto por 4 sets.
For the third exercise you are going to perform Australians, but using the same dynamics of the chin ups, that is, 5 reps in each grip, this for 4 sets.
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Cuarto ejercicio, para finalizar haremos flexiones de arquero, se realiza colocando las manos por fuera de los hombros y bajando con un solo brazo y el otro totalmente bloqueado, son 4 sets de 12 reps (6 de cada lado) cada uno.
Fourth exercise, to finish we will do archer push-ups, it is performed by placing the hands outside the shoulders and lowering with only one arm and the other completely blocked, there are 4 sets of 12 reps (6 on each side) each.
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Bueno atletas esta fue la rutina de hoy, de verdad que muy completa y eficaz para el objetivo. 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 was today's routine, really very complete and effective for the goal. 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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