Welcome to the FullDeportes Community! My name is Hernán, I am a Physical Education Teacher and Personal Trainer. This time I bring you a FULLBODY training to work the whole body with a method called 10 TO 1🔥
¿Estás cansado/a de siempre hacer la misma rutina?¿Estás en tu casa y querés empezar a entrenar pero no sabés cómo? En este post, te dejo un entrenamiento que lo podés hacer cuando quieras y es más divertido si entrenás con alguien 👯
Are you tired of always doing the same routine? Are you at home and want to start training but don't know how? In this post, I leave you a workout that you can do whenever you want and it's more fun if you train with someone 👯
Es un método en el que vamos a bajar repeticiones a medida que vamos completando las vueltas.
En este caso, comenzamos la 1er Vuelta con 10 Repeticiones, al terminarla, la 2da Vuelta son 9Reps, y así hasta llegar a hacer la 10ma vuelta que es de 1Rep cada ejercicio.
🔟DESCENDING PYRAMID 10a11️⃣ It is a method in which we are going to lower repetitions as we complete the laps.
In this case, we start the 1st Round with 10 Repetitions, when finished, the 2nd Round is 9Reps, and so on until we reach the 10th round, which is 1Rep each exercise.
It is important that the 1st round you always focus on doing the technique well to adapt to the training, and once you automate the movements, you can give it the speed of execution that you can and like.
Set a Timer⏱ and see how long it takes you to complete it. The idea is to complete it in the shortest possible time 💪
🏋🏻♀️EXERCISES:
- Squats + Shoulder Press
- Abdominal Wheel OR Dynamic Planks
- Triceps Bench
- Burpees
La entrada en calor antes de un entrenamiento es TAN importante como el entrenamiento en sí. ¿Por qué? En este post que hice hace unas semanas te explico y además hay varios ejercicios para entrar en calor.
La elongación y estiramiento, o el famoso "Vuelta a la calma" también es importante para avisarle al cuerpo que ya no lo vamos a castigar 🤣, por lo que bajar las pulsaciones y estirar los músculos trabajados son clave.
Próximamente haré un video elongando los músculos del cuerpo y poder caminar al otro día sin dolores excesivos 😁
🔜PRE AND POST WORKOUT🔚 Warming up before a workout is AS important as the workout itself. Why? In this post that I did a few weeks ago I explain and there are also several exercises to warm up.
ALWAYS WARM UP TO AVOID INJURY. Elongation and stretching, or the famous "Return to calm" is also important to let the body know that we are not going to punish it anymore 🤣, so lowering the heart rate and stretching the worked muscles are key.
Soon I will make a video elongating the muscles of the body and being able to walk the next day without excessive pain 😁
ALWAYS STRETCH SO YOU CAN TRAIN AGAIN THE NEXT DAY.
Muchas gracias por leer 😘
I invite you to leave me in the comments if you have any questions and the time it took you to do it. I took 16'04 💪. It would be an honor if you write to me to clear up any doubts or feedback on your training!
Thank you very much for reading 😘
Canción del video: Disfigure - Blank [NCS Release]
Major Lazer - Watch Out For This [Bumaye] (Official Instrumental + Acapella)
Traductor: Google Translation
Imágenes y Video: De mi autoría @Her18Lux en Canva y utilicé Filmora para editar el video
▶️ 3Speak
