Rutina de entrenamiento para el tren superior | Training routine for the upper body [ESP | ENG]

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    rafaelberrios

    Published on Dec 31, 2021
    About :
    Full Deportes

    Rutina para entrenar el tren superior
    Routine to train the upper body

    Spanish
    English

    Hola comunidad de full deportes, hoy les traigo una rutina para entrenar de una manera eficiente y efectiva los músculos del tren superior.
    Hello full sports community, today I bring you a routine to train your upper body muscles efficiently and effectively.

    Video

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    1- Dominadas supinas cerradas
    1- Closed supine pull-ups
    Consiste en realizar una dominada supina pero con una apertura del agarre cerrado para así entrenar más el biceps y la espalda.
    It consists of performing a supine pull-up but with a closed grip opening in order to train the biceps and the back more.


    2- Muscle Up
    2- Muscle Up
    Un ejercicio de nivel intermedio que requiere una fuerza base en cuanto a dominadas, el método de ejecución consiste en realizar una dominada explosiva (Llevándola hasta el pecho) y luego empujar hacia arriba como si estuvieras realizando una bardips.
    An intermediate level exercise that requires a base strength in terms of chin-ups, the method of execution consists of performing an explosive chin-up (Bringing it up to the chest) and then pushing up as if you were performing a bardips.

    3- Dominadas abiertas
    3- Open Dominated
    Consiste en realizar una dominada, solo que con agarre mas abierto de lo normal, de esta forma el bíceps y espalda trabajan de una manera mas estricta.
    It consists of performing a chin-up, only with a more open grip than normal, in this way the biceps and back work in a more strict way.


    4- Dominadas australinas
    4- Australian Pull Up
    Consiste en realizar una dominada, pero de diferente angulo, en este caso seria dándole la espalda al piso y jalando hacia arriba, queda claro que para realizar este ejercicio se tiene que hacer en una barra baja.
    It consists of performing a chin-up, but at a different angle, in this case it would be turning your back to the floor and pulling up, it is clear that to perform this exercise you have to do it on a low bar.


    5- Dominadas abiertas en supino
    5- Supine open chin-ups
    Consiste en realizar una dominada abierta en agarre supina, en este ejercicio se trabaja la fuerza de la espalda y se fortalecerá el biceps.
    It consists of performing an open chin-up in a supine grip, in this exercise the strength of the back is worked and the biceps will be strengthened.

    Bueno mi querida comunidad, esto ha sido todo por el vídeo de hoy, espero les haya gustado el vídeo y lo apoyen. Nos vemos en una próxima publicación.
    Well my dear community, this has been all for today's video, I hope you liked the video and support it. See you in a next post.

    Resiliencia
    Resilience

    Créditos
    Credits
    Camára
    Camara
    @rafaelberrios
    @rafaelberrios
    Edición
    Edition
    @rafaelberrios
    @rafaelberrios
    Musicalización
    Music
    BAD BUNNY - BOOKER T

    Gracias por leer mi publicación
    Thanks for reading my post.

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