Mejora tu front lever y plancha[SPA馃嚮馃嚜] | Improve your front lever and planche[ENG馃嚭馃嚥]
Complementa tu front lever y plancha con estos ejercicios馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Complement your front lever and planche with these exercises馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I want to share with you some exercises put in a routine which are with weights and combinations that aim to improve your front lever or planche, and further strengthen the muscles involved in these elements ... Although these exercises can also be done either to gain strength or improve your muscle hypertrophy.馃挭馃徏
INTRODUCCI脫N - INTRODUCTION
Esta rutina esta compuesta por ejercicios complementarios para aquellos que se dedican a la tensi贸n, la cual esta pensada para mejorar estos elementos, ayudar a su ganancia de fuerza y reforzar los m煤sculos para evitar lesiones. Algunos ejercicios ya los han visto antes, otros no tanto, pero quiero compartirles esta combinaci贸n de ejercicios a aquellos que deseen combinar pesas con calistenia馃挭馃徏
This routine is composed of complementary exercises for those who are dedicated to tension, which is designed to improve these elements, help your strength gain and strengthen muscles to avoid injury. Some exercises you have seen before, others not so much, but I want to share with you this combination of exercises for those who wish to combine weights with calisthenics.馃挭馃徏
Ejercicio 1:
Dominadas con lastre 35kg - 8 repeticiones x4 series.Ejercicio 2:
Elevaciones traseras con barra 20kg - 12 repeticiones x4 series.Ejercicio 3:
Levantamiento trasero con barra 20kg - 12 repeticiones x4 series.Ejercicio 4:
Remo con mancuerna 30kg - 12 repeticiones de cada lado x4 series.Ejercicio 5:
Press militar con mancuernas 30kg + aguantes de lean planche supino - 8 repeticiones + m谩ximos segundos x3 series.Ejercicio 6:
Elevaciones laterales 20kg + flexiones de lean planche - 10 repeticiones + 5 repeticiones x3 series.Ejercicio 7:
Press Zanetti - 12 repeticiones x4 series.Ejercicio 8:
Curl de biceps 30kg - 12 repeticiones x4 series.Ejercicio 9:
Curl de biceps alternado 20kg - 12 repeticiones de cada lado x4 series.
Exercise 1:
Pulled up with ballast 35kg - 8 repetitions x4 sets.Exercise 2:
Rear raises with bar 20kg - 12 repetitions x4 sets.Exercise 3:
Rear lift with bar 20kg - 12 repetitions x4 sets.Exercise 4:
Rowing with dumbbell 30kg - 12 repetitions on each side x4 sets.Exercise 5:
Military press with 30kg dumbbells + supine lean planche holds - 8 repetitions + maximum seconds x3 sets.Exercise 6:
Lateral raises 20kg + lean planche push-ups - 10 repetitions + 5 repetitions x3 sets.Exercise 7:
Zanetti Press - 12 repetitions x4 sets.Exercise 8:
Biceps curl 30kg - 12 repetitions x4 sets.Exercise 9:
Alternating biceps curl 20kg - 12 repetitions each side x4 sets.
CORTOMETRAJE 馃幀
Bueno compa帽eros, est谩 fue todos los ejercicios en una rutina que les quise compartir hoy, cabe destacar que hice m谩s ejercicios pero ya esos se sal铆an del objetivo de complementar la tensi贸n. Espero que les haya gustado y prueben algunos de estos ejercicios, esto fue todo y nos vemos en el siguiente post.馃憢馃徑
Well fellows, this was all the exercises in a routine that I wanted to share today, it should be noted that I did more exercises but those were already out of the objective of complementing the tension. I hope you liked it and try some of these exercises, this was all and see you in the next post.馃憢馃徑
 @hidekinagatari | @hidekinagatari |
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