Mejora tu espalda y gana tama帽o [SPA 馃嚮馃嚜] | Improve your back and gain size [ENG馃嚭馃嚥]
Mejora tu espalda y gana tama帽o 馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Improve your back and gain size 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 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 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina trabajaremos 5 ejericios los cuales 4 los haremos de manera controlada y apretando los m煤sculos de la espalda para causar un mayor est铆mulo y aparte haremos una Super serie para darle m谩s 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 tensi贸n que haremos cuando estemos ejecutando los ejercicios 馃挭馃徏.
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 馃挭馃徏.
Ejercicio 1:
Dominadas con pausa - m谩ximas repeticiones x5 series.Ejercicio 2:
Dominadas australianas con pausa - m谩ximas repeticiones x5 series.Ejercicio 3:
10 Dominadas cerradas + 10 australian cerradas x5 series.Ejercicio 4:
Elevaci贸n 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.
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 los m煤sculos de la espalda correctamente y pueda ganar desarollo, recuerden enfocar bien el trabajo aqu铆 y no solo hacer los ejercicios por hacerlos. Nos vemos en el siguiente post 馃憢馃徑
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.馃憢馃徑
 @hidekinagatari | @hidekinagatari |
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