Rutina de espalda y bíceps 💪🏼💥| [ESP🇪🇦/ ENG🇺🇲] |
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Rutina de espalda y biceps 💪🏼💥
Back and biceps routine 💪🏼💥
Hola amigos de Hive y de la comunidad de SWC, voy a mostrarles una rutina de ejercicios de nivel intermedio para espalda y bíceps.
Antes de comenzar con esta rutina recuerden hacer un buen calentamiento para no tener molestias o lesiones durante el entrenamiento.
Esta rutina nos ayudará a ganar más fuerza y resistencia de jale, ya sea en dominadas pronas, supinas, muscle up, variaciones de ejercicios y todo lo relacionado a jale.
Estos ejercicios son básicos de calistenia que también nos ayudarán a progresar en nuestros ejercicios de tensión, como lo son: front lever, human flag, victorian, entre otros.
En el momento de realizar ejercicios de tensión nos sentiremos más fuertes física y mentalmente, debido a que venimos de un entrenamiento de reforzamiento de básicos.
Los grupos musculares que se trabajarán con esta rutina de ejercicios son: la espalda, bíceps y dorsales.
Esta rutina es fundamental que la agreguen en sus entrenamientos si queremos progresar en la calistenia y street workout.
Sin más nada que decir, disfruten del vídeo😁 y de los ejercicios.💪🏼
Hello friends of Hive and the SWC community, I am going to show you an intermediate level exercise routine for back and biceps.
Before starting this routine, remember to warm up well so you don't have discomfort or injuries during training.
This routine will help us gain more strength and pull resistance, be it in prone pull-ups, supine pull-ups, muscle ups, exercise variations, and everything related to pulling.
These exercises are basic calisthenics that will also help us progress in our tension exercises, such as: front lever, human flag, victorian, among others.
At the time of performing tension exercises we will feel stronger physically and mentally, because we come from basic reinforcement training.
The muscle groups that will be worked with this exercise routine are: the back, biceps and lats.
This routine is essential to add to your workouts if we want to progress in calisthenics and street workout.
Without further ado, enjoy the video😁 and the exercises.💪🏼
Video
▶️ [Watch on 3Speak]
Dominadas pronas explosivas. 4 series / 8 reps.
Dominadas arqueras. 4 series / 6 reps de cada lado.
Muscle up. 4 series / 8 reps.
Dominadas pronas. 4 series / 12 reps.
Dominadas supinas. 4 series / 12 reps.
Explosive prone pull-ups. 4 series / 8 reps.
Archer pull-ups 4 series / 6 reps on each side.
Muscle up. 4 series / 8 reps.
Prone pull-ups 4 series / 12 reps.
Supine pull-ups. 4 series / 12 reps.
Esta ha sido la rutina de hoy, espero les haya gustado y apliquen esta rutina en sus entrenamientos, nos vemos en un proximo post amigos💪🏼
This has been today's routine, I hope you liked it and apply this routine in your training, see you in a next post friends 💪🏼
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