Hola amigos de Hive y de la comunidad de SWC, hoy les traigo una rutina para ganar fuerza y resistencia.
Antes de comenzar con esta rutina recuerda hacer un buen calentamiento para no tener molestias o lesiones durante el entrenamiento.
Con esta rutina adem谩s de ganar mas fuerza y resistencia lograremos una buena definici贸n de nuestro fisico.
Los grupos musculares que se trabajaran con estos ejercicios son: el pecho, triceps, hombro, espalda y biceps.
Cabe mencionar que esta rutina es para atletas de calistenia niveles intermedios.
Todos estos ejercicios son fundamentales si queremos progresar en la calistenia.
A continuacion mostrare los ejercicios馃挭馃徏
Hello friends of Hive and the SWC community, today I bring you a routine to gain strength and resistance.
Before starting this routine, remember to warm up well to avoid discomfort or injury during training.
With this routine, in addition to gaining more strength and resistance, we will achieve a good definition of our physique.
The muscle groups that will be worked with these exercises would be the chest, triceps, shoulder, back and biceps.
It is worth mentioning that this routine is for intermediate level calisthenics athletes.
All these exercises are essential if we want to progress in calisthenics.
Next I will show the exercises馃挭馃徏
Muscle up. 4 series / 8 reps
Dominadas Pronas. 4 series / 10 reps
Dominadas supinas. 4 series / 10 reps
Fondos en barra. 4 series / 15 reps
Flexiones. 4 series/ 20 reps.
Flexiones Declinadas. 4 series / 20 reps.
Muscle up. 4 sets / 8 reps
Prone Pull Ups. 4 sets / 10 reps
Supine pull-ups. 4 sets / 10 reps
Funds in bar. 4 sets / 15 reps
Push-ups. 4 series/ 20 reps.
Declined Pushups. 4 series / 20 reps.
Esta ha sido la rutina de hoy, espero les haya gustado y apliquen esta rutina en sus entrenamientos, nos vemos en un proximo post amigos馃挭馃徏
This has been today's routine, I hope you liked it and apply this routine in your training, see you in a next post friends 馃挭馃徏
