RUTINA DE TRÍCEPS: 3 EJERCICIOS para TRÍCEPS sin equipamiento [ENG/ESP
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Quizás no lo sepas, pero el músculo más grande de tus brazos no es el bíceps, sino el tríceps, con sus tres cabezas. Así que nunca tendrás unas extremidades grandes y fuertes si no atacas correctamente y a conciencia sus tres partes así que el día de hoy te muestro una rutina con tan solo 3 ejercicios que puedes hacer en casa y trabajar de una forma óptima este músculo.
You may not know it, but the largest muscle in your arms is not the biceps, but the triceps, with its three heads. So you will never have large and strong limbs if you do not attack its three parts correctly and conscientiously, so today I show you a routine with only 3 exercises that you can do at home and work this muscle in an optimal way.
En esta rutina vamos a enfocarnos en la ejecución, la idea es que siempre realicemos los ejercicios lento y controlado, ejecutando una pausa al bajar para generar más tensión y aumentar la intensidad del ejercicio.
In this routine we are going to focus on execution, the idea is that we always perform the exercises slowly and controlled, pausing when lowering to generate more tension and increase the intensity of the exercise.
FLEXIONES CODOS HACIA ADENTRO | 12-15 REPS
FLEXIONES DE CODOS | 12-15 REPS
DIPPPINGS | 12-15 REPS
Esta rutina esta brutal! Puedes trabajar todo el tríceps con tan solo 3 ejercicios y en la comodidad de tu casa. Es increíble saber que entrenando solo en el suelo 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 12-15 repeticiones y con 4-5 series del circuito ya que el tríceps es un músculo que soporta mayores cargas y para llegar al estímulo correcto se necesita trabajar con repeticiones altas.
This routine is brutal! You can work the entire triceps with just 3 exercises and in the comfort of your home. It is incredible to know that by training only on the floor you can work a complete muscle and very efficiently. The key is to perform the exercises with as little rest time as possible and work in a range of 12-15 repetitions and with 4-5 series of the circuit since the triceps is a muscle that supports greater loads and to reach the correct stimulus it is necessary work with high reps.
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