Rutina de básico [ESP-ENG]
Street Workout SWC |
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Rutina de básico
Routine of basic
1 pull ups , haremos 4 series de entre 10 y 15 repeticiones con un descanso de 30 segundos .
2 flexiones , haremos de 15 a 20 repeticiones por 4 series
3 chin ups , haremos de 8 a 12 repeticiones explosivas por 4 series
4 extensión de tríceps , este ejercicio lo haremos en una superficie un poco alta haciendo unas 15 o 20 repeticiones por 4 series
5 retracción escapular en agarre supino , en agarre supino sacaremos el pecho para lograr una retracción escapular cuidando de no doblar los codos y que siempre permanezcan bloqueados sosteniendo esa retracción por 15 segundos , esto se repetirá por 10 series
6 flexiones de pica , haremos de 12 a 15 repeticiones por 4 series
- En esta rutina estamos fortaleciendo la fuerza de empuje y de jale .
1 pull ups , we will do 4 sets of between 10 and 15 repetitions with a rest of 30 seconds .
2 push-ups, we will do 15 to 20 repetitions for 4 sets.
3 chin ups, we will do 8 to 12 explosive repetitions for 4 sets.
4 triceps extension , we will do this exercise on a slightly high surface doing 15 to 20 repetitions for 4 series
5 scapular retraction in supine grip, in supine grip we will stick out the chest to achieve a scapular retraction taking care not to bend the elbows and that they always remain locked holding this retraction for 15 seconds, this will be repeated for 10 series.
6 pike push-ups, we will do 12 to 15 repetitions for 4 sets.
- In this routine we are strengthening push and pull strength. .
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 @juan.avelif | Camarógrafo: @juan.avelif |
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