Rutina b谩sica/intermedio de espalda 馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
basic/intermediate back routine 馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Very good to all of this beautiful HIVE community and members
SWC I'm Miguel Louis @Togaswc, and today I bring you a back routine between basic and intermediate, which personally was one of my first routines when I started in this sport and it helps me a lot, to regain strength after a while of being inactive. These exercises are very effective to begin to fit in and gain strength and improve each week that you do it, and I want to share it with you. Hope you like
馃挭
INTRODUCCI脫N - INTRODUCTION
Los siguientes ejercicios son efectivos para ganar fuerza y adaptaci贸n al movimiento en que se realizan ya que son te pocas repeticiones y de una ejecuci贸n estricta. Y tambi茅n para ayudar a esas personas que est茅n comenzando y aprendan a c贸mo comenzar en la calistenia.馃挭馃徏
The following exercises are effective for gaining strength and adaptation to the movement in which they are performed, since they are few repetitions and strictly executed. And also to help those people who are starting and learn how to start in calisthenics.
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馃挭馃徏
Ejercicio 1:
Pull Ups: series de 2-3(Nivel b谩sico), 3-5(Nivel intermedio), 2-5 repetici贸nes (Nivel b谩sico), 5-8-10(Nivel intermedio). Descansos de 4min(Nivel b谩sico) y 3min(Nivel intermedio).Ejercicio 2:
Ching Ups: Series de 2-3(Nivel b谩sico),3-5(Nivel intermedio), 2-5 repetici贸nes(Nivel b谩sico), 5-8-10(Nivel intermedio). Descansos de 5min(Nivel b谩sico) y 3min(Nivel intermedio).Ejercicio 3:
Hold Pull Ups o Ching Ups: 2 series de 10/15 segundos (Nivel B谩sico), 3 series de 15/20 segundos (Nivel intermedio). Descansos de 3-4min(Nivel b谩sico) y 5min(Nivel intermedio).Ejercicio 4:
Musclep Ups: 2 Series de 2-3 repetici贸nes (Nivel b谩sico), 3-4 series de 2-5 repetici贸nes (Nivel intermedio), descansos de 5min(Nivel b谩sico) y 3min(nivel intermedio). Para nivel b谩sico opcional hacer el Musclep Ups comenzando la rutina.
- Exercise 1:
Pull Ups: sets of 2-3(Basic level), 3-5(Intermediate level), 2-5 reps (Basic level), 5-8-10(Intermediate level). Breaks of 4 min (Basic level) and 3 min (Intermediate level).
- Exercise 2:
Ching Ups: Sets of 2-3 (Basic level), 3-5 (Intermediate level), 2-5 reps (Basic level), 5-8-10 (Intermediate level). Breaks of 5 min (Basic level) and 3 min (Intermediate level).
Exercise 3:
Hold Pull Ups or Ching Ups: 2 sets of 10/15 seconds (Basic Level), 3 sets of 15/20 seconds (Intermediate Level). Breaks of 3-4min(Basic level) and 5min(Intermediate level)Exercise 4:
Musclep Ups: 2 sets of 2-3 repetitions (Basic level), 3-4 sets of 2-5 repetitions (Intermediate level), rests of 5min (Basic level) and 3min (Intermediate level). For optional basic level do the Musclep Ups starting the routine.
CORTOMETRAJE 馃幀
Bueno amigos este fue el post de hoy espero que les guste este post de esta rutina b谩sica/Intermedia, gracias por su valioso tiempo de ver el v铆deo compartan el video con sus amigos que est茅n comenzando y de adapten y agarren fuerza . Sin m谩s nada que decir nos vemos en el siguiente post mis amigos de HIVE y SWC !!馃憢馃徑
Well friends this was today's post I hope you like this post of this basic/intermediate routine, thanks for your valuable time to watch the video share the videos with your friends who are starting and adapt to and gain strength, nothing more than say see you in the next post my friends from HIVE and SWC. 馃憢馃徑*
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