RUTINA DE CALISTENIA: Entrenamiento para la parte SUPERIOR con peso [ENG/ESP]
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El día de hoy te muestro una rutina de push/pull con tan solo 6 ejercicios, los cuales puedes realizar con o sin equipamiento. Estos ejercicios los puedes realizar por separado o en forma de circuito como te muestro en el video, de esta forma puedes entrenar gran parte de los músculos de la zona superior, en los que podrás trabajar tus hombros, espalda, bíceps, tríceps y gran parte del pectoral.
Today I show you a push/pull routine with only 6 exercises, which you can do with or without equipment. You can do these exercises separately or in circuit form as I show you in the video, this way you can train a large part of the muscles in the upper area, in which you can work your shoulders, back, biceps, triceps and much of of the pectoral.
Te recomiendo realizar de 5-10 repeticiones en cada ejercicios y de 4-5 series del circuito, descansando 1:30 minutos entre serie, créeme que se sentirá así seas una persona que lleve años entrenando.
I recommend doing 5-10 repetitions of each exercise and 4-5 sets of the circuit, resting 1:30 minutes between sets. Believe me, it will feel like a person who has been training for years.
DOMINADAS | 6-10 REPS
FONDOS | 6-10 REPS
FLEXIONES AGARRE NEUTRO | 6-10 REPS
TUCK PULL UPS | 5-10 REPS
PSEUDOS PUSH UPS | 6-10 REPS
DOMINADAS EN SUPINO | 5-10 REPS
Esta rutina esta brutal! Puedes trabajar los músculos más importantes de la calistenia con tan solo 6 ejercicios y con solo 2 circuitos. Es increíble saber que entrenando de esta forma puedes trabajar un músculo completo y de forma muy eficiente. La clave está en realizar los ejercicios con el menor tiempo descanso posible y trabajar en un rango de 5-10 repeticiones y con 4-5 series del circuito ya que también la idea es trabajar con peso extra, por lo que trabajar en ese rango de repeticiones es suficiente para llegar al estímulo correcto. En caso de no tener peso puedes trabajar en un rango más elevado de repeticiones.
This routine is brutal! You can work the most important muscles in calisthenics with just 6 exercises and just 2 circuits. It is incredible to know that by training this way you can work a complete muscle very efficiently. The key is to perform the exercises with as little rest time as possible and work in a range of 5-10 repetitions and with 4-5 series of the circuit since the idea is also to work with extra weight, so work in that range of repetitions is enough to reach the correct stimulus. If you don't have weight you can work in a higher repetition range.
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