Fortalece tus hombros-Ejercicios básicos [ESP]-[ENG]
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Saludos amigos de la comunidad SWC y #Hive, soy @joanfh-workout, y hoy compartiré con todos ustedes una rutina básica para realizar en esos momentos en los que sentimos los músculos con mucha sobrecarga. Estos ejercicios se pueden realizar por separado o en circuito.
Greetings friends of the SWC and #Hive community, I'm @joanfh-workout, and today I will share with all of you a basic routine to perform in those moments when we feel the muscles with a lot of overload. These exercises can be performed separately or in circuit.
Para el primer ejercicio con goma, vamos a colocar la goma en una barra alta y daremos unos 4 pasos hacia atrás para generar una tensión con la goma. Una vez estemos en posición realizaremos un movimiento circular con nuestro brazo teniendo en cuenta que debemos mantener el brazo completamente recto para tener una perfecta ejecución con este tipo de movimiento.
For the first exercise with rubber, we are going to place the rubber on a high bar and we will take about 4 steps backwards to generate a tension with the rubber. Once we are in position we will perform a circular movement with our arm taking into account that we must keep the arm completely straight to have a perfect execution with this type of movement.
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Con el siguiente ejercicio vamos a pisar la goma con nuestros pies como se muestra en la imagen. Llevaremos ambos brazos al frente junto con la goma. El recorrido de este ejercicio será corto ya que el movimiento consistirá en llevar la goma desde la mitad de nuestro cuerpo hasta la parte superior de la cabeza.
With the following exercise we will step on the rubber with our feet as shown in the picture. We will bring both arms to the front together with the rubber. The path of this exercise will be short since the movement will consist of taking the rubber from the middle of our body to the top of our head.
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Los ejercicios con barra consistirán en realizar 10 dominadas con un movimiento suave y lento en cada repetición, y para el ejercicio final, nos colocaremos en la barra y realizaremos una pequeña dominada utilizando los hombros y realizando una pequeña activación con los dorsales.
The barbell exercises will consist of performing 10 pull-ups with a smooth and slow movement in each repetition, and for the final exercise, we will place ourselves on the bar and perform a small pull-up using the shoulders and performing a small activation with the dorsal muscles.
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