Haz esta Rutina 3 Veces por Semana [FULLBODY] [ESP | ENG]
Haz esta Rutina 3 Veces por Semana [FULLBODY]
Do this Routine 3 Times a Week [FULLBODY]
Greetings my dear #Hive Champions and Full Sports How are you today? I hope you are very well, for today I want to share with you a routine that is a little different from the ones that I usually upload here since I usually share cardio routines, it turns out that yesterday I was a little short on time and The day before I hadn't been able to train either, so I wanted to do a Fullbody routine taking into account each of the most iconic exercises for the legs, abdomen and upper body.😁
Como mencioné vamos a estar realizando ejercicios diferentes que entrenen directamente estas 3 partes tan importantes del cuerpo:
Todo el cuerpo: Para entrar en calor quise hacer un ejercicio que incluyera tanto las piernas, como el abdomen y el tren superior por lo que pensando opté por elegir los Saltos en Tijera ya que me parece un ejercicio muy completo que ayudará también con nuestro rendimiento a lo largo de la rutina, vamos a realizar 15 repeticiones, nuevamente 3 series y dejaremos 1 minuto de descanso entre cada una.
Piernas: Vamos a realizar 15 repeticiones de las sentadillas más clásicas de toda la vida, 3 series y 1 minuto de descanso.
Tren Superior: Como bien saben las flexiones es un ejercicio que trabaja muy bien el tren superior y muchas de sus variaciones podemos entrenar un músculo en específico, en este vamo vamos a realizar 10 repeticiones de las flexiones clásicas, 3 series dejando 1 minuto de descanso.
- Abdomen: Vamos a realizar 15 pares de repeticiones de el famoso ejercicio escaladores de montaña, en este caso hubiese preferido hacer abdominales de toda la vida peeero donde estoy entrenando hay mucha arena/tierra y me ensuciaría mucho, nuevamente 3 series y 1 minuto de descanso.
Importante: Calentar bien antes de ejecutar la rutina y mantenerse bien hidratados.
What I realized when doing this routine is that I could very easily do it 3 times a week leaving 1 day in between and it would give decent results.
As I mentioned, we are going to be doing different exercises that directly train these 3 important parts of the body:
The whole body: To warm up I wanted to do an exercise that included both the legs, the abdomen and the upper body, so thinking about it, I decided to choose the Scissor Jumps since I think it is a very complete exercise that will also help with our performance throughout the routine, we are going to perform 15 repetitions, again 3 series and we will leave 1 minute of rest between each one.
Legs: We are going to perform 15 repetitions of the most classic squats of a lifetime, 3 series and 1 minute of rest.
Upper Body: As you well know, push-ups are an exercise that works the upper body very well and many of its variations can train a specific muscle, in this we are going to perform 10 repetitions of the classic push-ups, 3 series, leaving 1 minute of break.
- Abdomen: We are going to perform 15 pairs of repetitions of the famous mountain climbers exercise, in this case I would have preferred to do abdominals of a lifetime but where I am training there is a lot of sand/dirt and it would get very dirty, again 3 series and 1 minute of break.
Important: Warm up well before performing the routine and stay well hydrated.
• Ejercicio #1: Saltos en Tijera.
15 Repeticiones | 1 minuto de descanso | 3 series.
• Exercise #1: Jumping Jacks.
15 Repetitions | 1 minute break | 3 sets.
• Ejercicio #2: Sentadillas.
15 Repeticiones | 1 minuto de descanso | 3 series.
• Exercise #2: Squats.
15 Repetitions | 1 minute of rest | 3 sets.
• Ejercicio #3: Flexiones.
10 Repeticiones | 1 minuto de descanso | 3 series.
• Exercise #3: Push-ups.
10 Repetitions | 1 minute of rest | 3 sets.
• Ejercicio #4: Escaladores de montaña.
15 Pares de Repeticiones | 1 minuto de descanso | 3 series.
• Exercise #4: Mountain climbers.
15 Pairs of Repetitions | 1 minute rest | 3 series.
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