, el día de hoy les traigo una rutina tipo circuito de pectoral y tríceps que puedes hacer desde casa.
Hello everyone friends of Hive and SWC, my name is José Mota
INTRODUCCIÓN - INTRODUCTION
La rutina está compuesta por diferentes tipos de flexiones de pecho, ésto para trabajar de diferentes maneras los músculos (pectoral, tríceps, deltoides) y también para que puedes realizar en la comodidad de tu casa.
La manera correcta de hacer la rutina es realizando todos los ejercicios con un descanso de 30 segundos entre ejercicio, al completarlos todos estarías completando una serie. La idea es realizar 3 de éstas.
As I already mentioned, this is a circuit type routine which means that different exercises will be done with little rest time in order to add much more intensity.
The routine is composed of different types of push-ups, this to work in different ways the muscles (pectoral, triceps, deltoids) and also so that you can perform in the comfort of your home.
The correct way to do the routine is to perform all the exercises with a rest of 30 seconds between exercises, by completing all of them you would be completing a set. The idea is to perform 3 of these.
| EJERCICIO | REPETICIONES | SERIES |
|---|---|---|
| FLEXIONES NORMALES | 15 | 3 |
| FLEXIONES CERRADAS | 15 | 3 |
| FLEXIONES EN DIAMANTE | 15 | 3 |
| FLEXIONES EN PICA | 10 | 3 |
| FLEXIONES CON APLAUSOS | 10 | 3 |
| FLEXIONES DECLINADAS | 15 | 3 |
| FLEXIONES INCLINADAS | 25 | 3 |
| EXERCISES | REPETITIONS | SERIES |
|---|---|---|
| PUSH UPS | 15 | 3 |
| CLOSED PUSH UPS | 15 | 3 |
| DIAMOND PUSH UPS | 15 | 3 |
| PICA PUSH UPS | 10 | 3 |
| PUSH UPS WITH CLAP | 10 | 3 |
| DECLINED PUSH UPS | 15 | 3 |
| INCLINED PUSH UPS | 25 | 3 |
2 MIN De descaso entre serie
