Rutina de Empuje y Jale Principiantes [ESP | ENG] Push and Pull Routine Beginners
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Rutina de Empuje y Jale Principiantes
Push and Pull Routine Beginners
Hola mis queridos Champions de #Hive y SWC el día de hoy para variar un poco mis entrenamientos he ido al parque con mi hermano y quise realizar una de las rutinas que solía hacer, en ésta rutina trabajamos todo el tren superior. ¡Hazla conmigo!
Hello my dear Champions of #Hive and SWC today to vary my training a bit I went to the park with my brother and I wanted to do one of the routines I used to do, in this routine we work the entire upper body. Do it with me!
En ésta rutina vamos a realizar ejercicios de jale y empuje, en los primeros 3 ejercicios realizamos ejercicios de jale realizando 5 repeticiones de cada uno (En las arqueras realizamos 6) y dejamos entre 45 segundos a 1 minuto de descanso entre un ejrcicio y otro, los últimos 3 ejercicios son de empuje y vamos a realizar 10 repeticiones de cada uno y de igual manera dejamos entre 45 segundos a 1 minuto de descanso entre un ejercicio y otro dependiendo de su condición física. Ésta rutina debemos repetirla 4 veces champions!
In this routine we are going to perform pull and push exercises, in the first 3 exercises we perform pull exercises performing 5 repetitions of each one (In the goalkeepers we perform 6) and we leave between 45 seconds to 1 minute of rest between one exercise and another, The last 3 exercises are pushing exercises and we are going to perform 10 repetitions of each one and in the same way we leave between 45 seconds to 1 minute of rest between one exercise and another depending on your physical condition. We must repeat this routine 4 times champions!
• Ejercicio #1: Pull-ups: 5 repeticiones | 45 segundos de descanso.
• Exercise #1: Pull-ups: 5 repetitions | 45 seconds of rest.
• Ejercicio #2: Chin-ups: 5 repeticiones | 45 segundos de descanso.
• Exercise #2: Chin-ups: 5 repetitions | 45 seconds of rest.
• Ejercicio #3: Arqueras: 6 repeticiones | 45 segundos de descanso.
• Exercise #3: Archers: 6 repetitions | 45 seconds of rest.
• Ejercicio #4: Flexiones: 10 repeticiones | 45 segundos de descanso.
• Exercise #4: Push-ups: 10 repetitions | 45 seconds of rest.
• Ejercicio #5: Flexiones profundas: 10 repeticiones | 45 segundos de descanso.
• Exercise #5: Deep Push-ups: 10 repetitions | 45 seconds of rest.
• Ejercicio #6: Flexiones con aplausos: 10 repeticiones | 45 segundos de descanso.
• Exercise #6: Clapping Push-ups: 10 repetitions | 45 seconds of rest.
¡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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