Entrenamiento de espalda nocturno 馃挭馃徏[SPA馃嚮馃嚜] [ENG馃嚭馃嚥]
Nighttime back 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, This time I bring you one of my back routines that I usually do to gain both hypertrophy and resistance, and in this case I had to train at night so I wanted to share with you what is a basic day to improve all the muscular aspects of my back since it is my most developed musculature so I give it a lot of focus and train it in different ways to keep getting as much as strength, residence and hypertrophy. It should be noted that the basic back routines I do after training front lever so I'm already exhausted and can not do the reps I would do rested, still I try to give my best to maximize all possible gains of everything I want to achieve even if I am exhausted by a previous workout, I have to give the maximum in all exercises and series to continue to improve further in all workouts 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina trabajaremos 6 ejercicios donde enfocaremos distintas partes de nuestra espalda para trabajar toda la musculatura lo mejor posible y as铆 obtener un buen desarollo sin dejar ninguna parte sin entrenar. Los descansos entre series son entre 30" segundos a 1" minuto y entre ejercicios 2 minutos. Al final de la rutina a帽ad铆 un aguante de front lever pero eso es solo opcional, ya que siempre lo hago despu茅s de terminar el entreno 馃挭馃徏.
In this routine we will work 6 exercises where we will focus on different parts of our back to work all the muscles as best as possible and thus obtain a good development without leaving any part untrained. The rests between series are between 30" seconds to 1" minute and between exercises 2 minutes. At the end of the routine I added a front lever hold but that is only optional, as I always do it after finishing the workout 馃挭馃徏.
Ejercicio 1:
Dominadas a la cadera - 5 repeticiones x4 series.Ejercicio 2:
M谩ximas dominadas x3 series.Ejercicio 3:
Dominadas australianas - 15 repeticiones x4 series.Ejercicio 4:
Dominadas neutras - 10 repeticiones x4 series.Ejercicio 5:
Remo asistido - 10 repeticiones x4 series.Ejercicio 6:
Australian avanzada - 10 repeticiones x4 series.
Exercise 1:
Pulled up to the hip - 5 repetitions x4 sets.Exercise 2:
Maximum pull ups x3 sets.Exercise 3:
Australian pull-ups - 15 repetitions x4 sets.Exercise 4:
Neutral pull-ups - 10 repetitions x4 sets.Exercise 5:
Assisted rowing - 10 repetitions x4 sets.Exercise 6:
Advanced Australian - 10 repetitions x4 sets.
VIDEO 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 espalda con todos los ejercicios que les he compartido, y recuerden que lo que m谩s entrenen es lo que m谩s van a desarollar, como en mi caso mi enfoque es en la espalda as铆 que es lo que mejor tengo. Muchas gracias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 your back well with all the exercises that I have shared with you, and remember that what you train more is what you will develop more, as in my case my focus is on the back so it is what I have the best. Thank you very much馃憢馃徑
 @hidekinagatari |
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