Rutina de Flexiones para Principiantes [ESP | ENG] Push-Ups Routine for Beginners
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Rutina de Flexiones para Principiantes
Push-Ups Routine for Beginners
Hola mis queridos Champions de #Hive y SWC el día de hoy les comparto una rutina muy buena de flexiones para las personas que están comenzando en la calistenia. ¡Hazla conmigo!
Hello my dear Champions of #Hive and SWC today I am sharing a very good push-up routine for people who are just starting out in calisthenics. Do it with me!
La rutina consta de solo 4 ejercicios, 8 repeticiones de cada uno dejando 1 minuto de descanso entre cada ejercicio, aunque para que ésta rutina no sea tan fácil incluí un quinto ejercicio y éstas son FLEXIONES AL FALLO, las flexiones al fallo son buenisimas para ésta rutina ya que llevará nuestro cuerpo al límite en cada entrenamiento por lo cual estaremos ganando resistencia más rápido de lo habitual y así mismo ganaremos masa muscular en un corto periodo de tiempo. Ésta rutina la debemos realizar al menos 3 veces dejando 1 minuto de descanso entre cada una para poder obtener resultados increíbles!
The routine consists of only 4 exercises, 8 repetitions of each one leaving 1 minute of rest between each exercise, although for this routine not to be so easy I included a fifth exercise and these are PUSH-UPS TO FAILURE, push-ups to failure are great for this one routine since it will take our body to the limit in each workout, so we will be gaining resistance faster than usual and we will also gain muscle mass in a short period of time. We must perform this routine at least 3 times leaving 1 minute of rest between each one in order to obtain incredible results!
• Ejercicio #1: Flexiones abiertas: 8 repeticiones | 1 Minuto de Descanso.
• Exercise #1: Open push-ups: 8 repetitions | 1 Minute of Rest.
• Ejercicio #2: Flexiones militares: 8 repeticiones | 1 Minuto de Descanso.
• Exercise #2: Military push-ups: 8 repetitions | 1 Minute of rest.
• Ejercicio #3: Flexiones normales: 8 repeticiones | 1 Minuto de Descanso.
• Exercise #3: Basic push-ups: 8 repetitions | 1 Minute of rest.
• Ejercicio #4: Flexiones arqueras: 8 repeticiones | 1 Minuto de Descanso.
• Exercise #4: Archer push-ups: 8 repetitions | 1 Minute of rest.
• Ejercicio #5: Flexiones al fallo: En éste ejercicio vamos a realizar la máxima cantidad de flexiones que podamos hasta llegar al "fallo". En mi caso pude realizar 50, claro esta que en la próxima vuelta seguro haré menos, aún así la idea es siempre llegar al fallo.
• Exercise #5: Push-ups to failure: In this exercise we are going to do as many push-ups as we can until we reach "failure". In my case I was able to do 50, of course on the next lap I will surely do less, even so the idea is always to reach failure.
¡Muchas gracias por tomarte el tiempo de ejecitar conmigo, nos vemos en la próxima!
Thank you very much for taking the time to exercise with me, see you next time!
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