Hello my dear #Hive Champions and SWC, how are you today? I hope you are super well, today I want to share with you a routine of push-ups focused on working the shoulders, at first glance it does not seem so complicated but it hits the shoulders a lot, and more than this time I decided to go down in each exercise in a very controlled manner.
As I mentioned in this routine we are going to go down very slowly in each repetition in a controlled manner, this to increase the tension both in the shoulders and in the arms, we will perform 4 different exercises and 10 repetitions of each one, leaving 1 minute of rest between one exercise and another. . We must repeat this routine 4 times.
• Ejercicio #1: Flexiones en T: Son iguales a las flexiones tradicionales con la diferencia que al subir vamos a extender nuestro brazo a un lado, luego en la siguiente repetición haremos lo mismo pero con el otro brazo.
10 Repeticiones | 1 minuto de descanso.
• Exercise #1: Push-ups in T: They are the same as traditional push-ups with the difference that when we go up we are going to extend our arm to one side, then in the next repetition we will do the same but with the other arm.
10 Repetitions | 1 minute break.
• Ejercicio #2: Flexiones con los Brazos Extendidos: Es muy parecido a la anterior pero en lugar de extender los brazos a los lados en ésta variación vamos a extender los brazos al frente.
10 Repeticiones | 1 minuto de descanso.
• Exercise #2: Push-ups with Extended Arms: It is very similar to the previous one but instead of extending the arms to the sides in this variation we are going to extend the arms to the front.
10 Repetitions | 1 minute rest.
• Ejercicio #3: Flexiones en Pica: Para realizar ésta flexión debemos elevar nuestra cadera creando una especie de arco, luego colocarnos en posición de flexión y bajar lentamente.
10 Repeticiones | 1 minuto de descanso.
• Exercise #3: Pike push-ups: To perform this push-up we must raise our hips creating a kind of arch, then place ourselves in a push-up position and lower slowly.
10 Repetitions | 1 minute rest.
• Ejercicio #4: Flexiones Hindu: Ésta es la variación más complicada de la rutina, debemos adoptar la posición de "pica" y en lugar de bajar como una flexión tradicional debemos bajar llevando nuestro cuerpo hacía adelante creando una especie de "arco" y luego volver nuevamente a la posición en pica y repetir.
10 Repeticiones | 1 minuto de descanso.
• Exercise #4: Hindu push-ups: This is the most complicated variation of the routine, we must adopt the "pike" position and instead of going down like a traditional push-up we must go down by taking our body forward creating a kind of "arc" and then return to the position again. pike position and repeat.
10 Repetitions | 1 minute rest.
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 @swc-oficial | @swc-oficial |
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