Rutina de Flexiones para Principiantes [ESP | ENG]
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Rutina de Flexiones para Principiantes
Push-Up Routine for Beginners
Hola mis queridos Amigos de #Hive y SWC ¿Cómo están el día de hoy? espero que estén súper bien, para el día de hoy quería compartir con ustedes una rutina muy fácil de flexiones orientada a aquellas personas que están recién empezando en lo que es este hermoso deporte de la calistenia para que vayan cogiendo fuerza y resistencia en los brazos, espero les guste.
Hello my dear Friends of #Hive and SWC how are you today? I hope you are very well, for today I wanted to share with you a very easy push-up routine aimed at those people who are just starting out in this beautiful sport of calisthenics so that they can gain strength and resistance in their arms, I hope you like it.
La rutina que voy a estar compartiendo es una rutina que a mí en lo personal me fue de mucha ayuda cuando comencé a entrenar ya que no podía hacer muchas repeticiones de las flexiones normales así que opté por hacer esta rutina hasta que logré ganar resistencia y fuerza en los brazos, en esta rutina vamos a estar realizando flexiones con apoyo de las rodillas, como esta rutina va orientada a principiantes realizaremos solo 3 series de 10 repeticiones por cada ejercicio y dejaremos 1 minuto de descanso entre cada uno.
⚠️Recuerden que es de suma importancia estar bien hidratados y calentar bien antes de cada entrenamiento.
The routine that I am going to be sharing is a routine that was very helpful to me personally when I started training since I could not do many repetitions of normal push-ups so I opted to do this routine until I was able to gain resistance and strength. in the arms, in this routine we are going to be doing push-ups with the support of the knees, as this routine is aimed at beginners we will only do 3 series of 10 repetitions for each exercise 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: Flexiones normales con apoyo.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #1: Normal push-ups with support.
10 Repetitions | 1 Minute of rest | 3 sets.
• Ejercicio #2: Flexiones militares con apoyo.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #2: Military push-ups with support.
10 Repetitions | 1 Minute of rest | 3 series.
• Ejercicio #3: Flexiones abiertas con apoyo.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #3: Open push-ups with support.
10 Repetitions | 1 Minute of rest | 3 series.
• Ejercicio #4: Flexiones normales.
10 Repeticiones | 1 Minuto de descanso | 3 series.
• Exercise #4: Normal push-ups.
10 Repetitions | 1 Minute of rest | 3 series.
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