Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a short but intense pull-up routine, where we will focus a lot on the back work since we tend to forget and not focus well the muscle work because we concentrate on doing more reps or lifting more weight and not focusing on the muscles we are working, in this case the back. Whether you have trained in a gym or not, you should know that training the muscles in different ways will improve your muscle development because you are getting another stimulus, you can always train with the same exercises but giving different stimuli and that is what we will do in this routine 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina trabajaremos 5 ejericios los cuales 4 los haremos de manera controlada y apretando los músculos de la espalda para causar un mayor estímulo y aparte haremos una Super serie para darle más intensidad al entreno y no quedarnos con un solo tipo de entrenamiento. Si bien la rutina es algo corta es bastante exigente ya que tenemos que soportar la tensión que haremos cuando estemos ejecutando los ejercicios 💪🏼.
In this routine we will work 5 exercises, 4 of which we will do in a controlled manner and squeezing the back muscles to cause a greater stimulus and apart we will do a Super series to give more intensity to the training and not stay with only one type of training. Although the routine is somewhat short it is quite demanding as we have to withstand the tension that we will do when we are executing the exercises 💪🏼.
Ejercicio 1:
Dominadas con pausa - máximas repeticiones x5 series.
Ejercicio 2:
Dominadas australianas con pausa - máximas repeticiones x5 series.
Ejercicio 3:
10 Dominadas cerradas + 10 australian cerradas x5 series.
Ejercicio 4:
Elevación trasera con mancuerna - 12 repeticiones de cada lado x4 series.
Ejercicio 5:
Remo con mancuerna - 12 repeticiones de cada lado x4 series.
Exercise 1:
Pulled up with pause - maximum repetitions x5 sets.
Exercise 2:
Australian pull-ups with pause - maximum repetitions x5 sets.
Exercise 3:
10 closed pull-ups + 10 closed australian x5 setss.
Exercise 4:
Dumbbell rear raise - 12 repetitions on each side x4 sets.
Exercise 5:
Rowing with dumbbell - 12 repetitions on each side x4 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien los músculos de la espalda correctamente y pueda ganar desarollo, recuerden enfocar bien el trabajo aquí y no solo hacer los ejercicios por hacerlos. Nos vemos en el siguiente post 👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and can work well the back muscles properly and can gain development, remember to focus well the work here and not just do the exercises for the sake of doing them. See you in the next post.👋🏽
 @hidekinagatari | @hidekinagatari |
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