Rutina de ejercicios básicos para el Tren Superior [ESP | ENG]

brull-sw (56)in SWC • last year (edited)

*Street Workout Community*

Rutina de ejercicios básicos destinados al tren superior

Basic exercise routine for the upper body

Spanish	English

Saludos amigos de la comunidad SWC. En esta oportunidad compartiré con ustedes una rutina de ejercicios básicos destinados al tren superior.

Greetings friends of the SWC community. On this occasion I will share with you a basic exercise routine for the upper body.

Mi rutina comenzó cómo de costumbre con una serie de estiramientos para calentar los músculos y articulaciones y así evitar posibles lesiones durante o luego de llevar a cabo los ejercicios.

My routine began as usual with a series of stretches to warm up the muscles and joints and thus avoid possible injuries during or after performing the exercises.

Luego de culminar con los estiramientos daría comienzo a la rutina con flexiones en pica para un total de 15 repeticiones x 4 series.

After completing the stretching, the routine would begin with pike push-ups for a total of 15 repetitions x 4 series

Seguido de esto se llevarían a cabo los fondos en barras paralelas los cuales son 20 repeticiones x 4 series.

Following this, the dips on parallel bars would be carried out, which are 20 repetitions x 4 series.

Ahora bien, al culminar los fondos vendrían las dominadas con agarre en prono 15 repeticiones x 4 series.

Now, at the end of the dips, the chin-ups with a prone grip would come, 15 repetitions x 4 series.

El siguiente ejercicio son las flexiones de pecho estas son un total de 20 repeticiones x 4 series.

The next exercise is chest push-ups, these are a total of 20 repetitions x 4 series.

Para finalizar se realizarán 10 repeticiones de korean dips y seguido a esto 10 repeticiones de dips en barra fija x 4 series.

To finish, 10 repetitions of Korean dips will be performed and followed by 10 repetitions of dips on a fixed bar x 4 series.

RUTINA	ROUTINE

15 flexiones en pica x 4	15 pike push-ups x 4

20 fondos en barras paralelas x 4	20 parallel bar dips x 4

15 dominadas en prono x 4	15 prone pull-ups x 4

20 flexiones de pecho x 4	20 push-ups x 4

10 korean dips y 10 dips en barra fija x 4	10 Korean dips and 10 fixed bar dips x 4

Gracias por ver mi publicación, nos vemos en una próxima oportunidad.

Thank you for viewing my publication, see you next time.

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last year in SWC by brull-sw (56)

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Saludos @brull-sw

Greetings @brull-sw

El Equipo de Curación de "Street Workout Community", le invita a seguir compartiendo contenido de calidad y agradecemos sus aportes al ecosistema, gracias por compartir su pasión, talentos y habilidades con la Comunidad.

The "Street Workout Community" Curation Team, invites you to continue sharing quality content and we appreciate your contributions to the ecosystem, thank you for sharing your passion, talents and skills with the community.