Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a pushing routine where we will work more than all the shoulder strength which is very important to give frequency to strength training to improve our performance in other exercises and also help us to improve if we are training hypertrophy. Although I have added chest exercises, the routine focuses mostly on the shoulders but to make it more complete I added some chest exercises and thus cause more stimulation in these muscles 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina trabajaremos 5 ejercicios para los hombros y 2 para el pecho como recordatorio. Y como bien dije antes, estos ejercicios son mayormente para los hombros y aumentar nuestra fuerza en tales, así que he añadido distintos patrones de movimientos dónde ejecutaremos distintos elementos como el balance, o fuerza isométrica, y así podemos obtener mayores resultados de debido a que podremos entrenar el hombro de diversas maneras 💪🏼.
In this routine we will work 5 exercises for the shoulders and 2 for the chest as a reminder. And as I said before, these exercises are mostly for the shoulders and increase our strength in them, so I have added different movement patterns where we will execute different elements such as balance, or isometric strength, and so we can get better results because we can train the shoulder in different ways 💪🏼.
Ejercicio 1:
Flexiones de pica con parada - 5 repeticiones x4 series.
Ejercicio 2:
Aguantes de pseudo plancha - máximo aguante x4 series.
Ejercicio 3:
Negativas de flexiones de pino con aguante - 1 repeticion x6 series.
Ejercicio 4:
Flexiones con cambio de agarre - 12 repeticiones x4 series.
Ejercicio 5:
Fondos en barra con agarre supino - 12 repeticiones x4 series.
Ejercicio 6:
Back lever - máximo aguante x4 series.
Ejercicio 7:
Fondos - 20 repeticiones x3 series.
Exercise 1:
Pike push-ups with stop - 5 repetitions x4 sets.
Exercise 2:
Pseudo planche holds - maximum hold x4 series.
Exercise 3:
Negative handstand push-ups - 1 repetition x6 sets.
Exercise 4:
Push-ups with change of grip - 12 repetitions x4 sets.
Exercise 5:
Bar dips with supine grip - 12 repetitions x4 sets.
Exercise 6:
Back lever - max hold x4 sets.
Exercise 7:
Dips - 20 repetitions x3 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su fuerza de empuje h ganar mucha más fuerza de la que tienen, recuerden que es muy importante trabajar de diferentes maneras los músculos para mejorar no solo en fuerza también en hipertrofia y otros aspectos. 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 you can work well your pushing strength h gain much more strength than you have, remember that it is very important to work in different ways the muscles to improve not only in strength but also in hypertrophy and other aspects. See you in the next post.👋🏽*
 @hidekinagatari | @hidekinagatari |
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