Pense en organizar una rutina con los ejercicios más faciles de ejecutar para trabajar la zona de pectorales y triceps, con esto deberia iniciar una persona que tenga 0 experiencia deportiva, ya sabemos que los primeros pasos para algunos son un completo reto, según yo estas cinco variantes de push ups serian suficientes para que al pasar 1 o 2 semanas podamos llevar a cabo flexiones de pecho con mayor complejidad.
I thought of organizing a routine with the easiest exercises to perform to work the pectoral and triceps area, with this should start a person who has 0 sports experience, we know that the first steps for some are a complete challenge, according to me these five variants of push ups would be enough to spend 1 or 2 weeks we can perform push-ups with greater complexity. |
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Claro, logicamente esto lo aplicaremos 2 o 3 veces a la semana para activar grupos musculares especificos, los demás días deberian estar destinados a ejercitar: Espalda, triceps, piernas y hombros. El como distribuyas las rutinas durante la semana es algo que debes hacer por tu cuenta, en lo personal intento hacer pectoral 2 veces a la semana y con cargas pesadas en el gimnasio.
Of course, logically this will apply 2 or 3 times a week to activate specific muscle groups, the other days should be intended to exercise: Back, triceps, legs and shoulders. How you distribute the routines during the week is something that you must do on your own, personally I try to do pectoral 2 times a week and with heavy loads in the gym. |
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De nuevo haremos la rutina por sets, un total de 4 con la cantidad de repeticiones que se especifican en el video, quise darle un cambio al entrenamiento de esta semana y dejar de lado el motodo de circuito, aunque mantengo mi pensamiento de que es la mejor manera de tonificar.
Again we will do the routine by sets, a total of 4 with the amount of repetitions specified in the video, I wanted to give a change to this week's workout and leave aside the circuit motodo, although I maintain my thought that it is the best way to tone up. |
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Ejercicio 1 Exercise 1 |
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Nos ubicamos frente a una pared y ponemos ambas manos hacia el frente, luego dejamos caer el cuerpo hacia adelante y resistimos utilizando nuestros brazos, en este primer ejercicio intentaremos no llegar tan cerca de la pared, nos enfocaremos en darle la carga a los triceps así que sera una distancia media.
We place ourselves in front of a wall and put both hands in front of us, then we let the body fall forward and resist using our arms, in this first exercise we will try not to get so close to the wall, we will focus on giving the load to the triceps so it will be a medium distance. |
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Ejercicio 2 Exercise 2 |
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The same as the previous one but this time we will try to touch the pectoral to the wall, that is to say, it will be the complete movement where we will try to give more impact to the chest. |
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Ejercicio 3 Exercise 3 |
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We put our knees on a towel or directly on the floor and do the same movement of a normal push up, in this one we will try to reach the middle of the movement so that the tricep has to do most of the work. |
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Ejercicio 4 Exercise 4 |
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Same as exercise number 3, but we will do the complete route trying to touch the pectoral to the floor, in this way we will work more effectively chest and triceps. |
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Ejercicio 5 Exercise 5 |
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We get in the position before performing a push-up, we will lower the elbow in order and then go back up. First one arm and then the other and so on until we complete the total number of repetitions. |
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