Entrenamiento de pecho y triceps 馃敟[SPA馃嚮馃嚜] | Chest and triceps training 馃敟[ENG馃嚭馃嚥]
Entrenamiento de pecho y triceps 馃挭馃徏[SPA馃嚮馃嚜] [ENG馃嚭馃嚥]
Chest and triceps training 馃挭馃徏[SPA馃嚮馃嚜] [ENG馃嚭馃嚥]
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, I'm Brayan @Hidekinagatari, This time I bring you a chest and triceps routine where we will work specifically these areas giving a lot of stimulus performing concentrated exercises where we will do controlled repetitions and trying to focus these muscles because sometimes exercises are performed forgetting to tighten and press the area we are working and we do not get the benefits of doing these. We will also work in a routine using garters to add more difficulty to the exercises and if we do not have access to a gym we can perform certain exercises with the garter and have stimuli as if we were training with weights, of course, we will not have the same result as with training with weights but if we can cause the right stimulus to the muscles to work them and I also recommend always perform them at the end of the routine to get a greater pump and we can have the result we want. Another thing to keep in mind is to work on supersets, although I can't do much in push ups since it's my weak point and I don't have much strength or endurance, you have to try to add one or two combined exercises to be able to have a greater muscular development as well 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina trabajaremos ejercicios combinados, con liga, y espec铆ficos de pecho y triceps, d贸nde el objetivo es enfocar el trabajo en estos m煤sculos, como dije antes, tratando de hacer repeticiones controladas y teniendo que tenemos que tratar de llevar las repeticiones al fallo para obtener el desarollo muscular que queremos sin olvidar la t茅cnica y que nos fijemos si estamos enfocando el mismo a la hora de hacer las repeticiones. El descanso entre series tiene que ser entre 40 segundos y 1 minuto como m谩ximo 馃挭馃徏.
In this routine we will work combined exercises, with garter, and specific chest and triceps, where the goal is to focus the work on these muscles, as I said before, trying to do controlled repetitions and having to try to bring the repetitions to failure to get the muscle development we want without forgetting the technique and that we look if we are focusing on it when doing the repetitions. The rest between series has to be between 40 seconds and 1 minute maximum 馃挭馃徏.
Ejercicio 1:
Fondos con bajada lenta y subida r谩pida - 10 repeticiones x4 series.Ejercicio 2:
Flexiones arqueras - 5 repeticiones de cada lado x4 series.Ejercicio 3:
1 muscle up + 10 fondos en barra x4 series.Ejercicio 4:
Tiger bend + flexiones regulares - m谩ximas repeticiones x4 series.Ejercicio 5:
Extensi贸n de triceps con liga - 10 repeticiones de cada lado x4 series.Ejercicio 6:
Simulaci贸n de flexi贸n con liga - 10 repeticiones x4 series.Ejercicio 7:
Flexiones con liga - 10 repeticiones x4 series.
Exercise 1:
Dips with slow descent and fast ascent - 10 repetitions x4 sets.Exercise 2:
Archer push-ups - 5 repetitions on each side x4 sets.Exercise 3:
1 muscle up + 10 bar dips x4 sets.Exercise 4:
Tiger bend + regular push-ups - maximum repetitions x4 sets.Exercise 5:
Triceps extension with band - 10 repetitions on each side x4 sets.Exercise 6:
Flexion simulation with league - 10 repetitions x4 sets.Exercise 7:
Push-ups with league - 10 repetitions x4 sets.
CORTOMETRAJE 馃幀
Bueno compa帽eros, est谩 fue toda la rutina que les comparto el d铆a hoy, espero que les guste y puedan trabajar bien su pecho y triceps para desarrollar hipertrofia y resistencia, aunque no es f谩cil, si son constantes puede lograr este desarollo, aunque no es mi fuerte ni tengo la mejor t茅cnica, intento compartir mis entrenos y como voy, aunque se que muchos de aqu铆 tienen mejor t茅cnica y m谩s fuerza, igualmente quiero compartir mi conocimiento y rutinas diferentes para los que gusten entrenar de diferente manera .馃憢馃徑
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your chest and triceps to develop hypertrophy and resistance, although it is not easy, if you are constant you can achieve this development, although it is not my forte nor I have the best technique, I try to share my workouts and how I go, although I know that many here have better technique and more strength, I also want to share my knowledge and different routines for those who like to train in different ways.馃憢馃徑*
 @hidekinagatari | @hidekinagatari |
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