Gana fuerza de empuje con esta rutina [Esp🇪🇦|ENG🇺🇸]

[kley-sw]

Spanish	English

Saludos amigos de hiveswcHola, hivers!

Hoy les comparto una buena rutina de entrenamiento de empuje, con básicos de plancha para seguir recuperando fuerzas. En la rutina utilizamos ejercicios básicos pero muy efectivos, como las flexiones de pino libre, aguantes de lean planche, flexiones de lean planche, y flexiones de tuck. Esta rutina está diseñada para la ganancia de fuerza de empuje y para mejorar en la plancha.

A continuación, les dejo la rutina:

Flexiones de pino libre: 5 repeticiones, 4 series.
Flexiones de tuck planche: 8 repeticiones, 3 series.
Flexiones de lean planche: 10 repeticiones, 3 series.
Aguante de lean planche: 30 segundos, 3 series.
Los descansos son de aproximadamente un minuto. Dependiendo de cómo te sientas, puedes descansar un poco más o menos; todo depende del nivel de quien realice la rutina.

Seguimos firmes y trabajando duro para mejorar y superar mi versión anterior. Espero que les guste esta pequeña rutina, es muy buena para la ganancia de fuerza.

Somos SWC, y nos vemos en el próximo post. ¡Saludos a todos!

Greetings friends of the community swcHello winters!

Today I share with you a good push training routine, with basic plank concepts to continue regaining strength. Basic but very effective exercises were used in the routine, such as free handstand push-ups, lean planche holds, lean planche push-ups and tuck push-ups. This routine is designed to increase pushing strength and improve planking.

Below, I leave you the routine:

Free handstand push-ups: 5 repetitions, 4 sets.
Tuck planche push-ups: 8 repetitions, 3 sets.
Lean Plank Pushups: 10 reps, 3 sets.
Lean planche endurance: 30 seconds, 3 sets.
Breaks are approximately one minute. Depending on how you feel, you can rest a little more or less; It all depends on the level of the person performing the routine.

We remain firm and working hard to improve and surpass my previous version. I hope you like this little routine, it is very good for gaining strength.

We are SWC, and we will see you in the next post. Greetings to all!

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Créditos	Credits
Cámara	Camera
@kley-sw	@kley-sw

Herramientas de edición y Producción	Editing and Production Tools
Traductor: DeepL	Translator: DeepL
Dispositivos: SPARK 10 Pro	Devices: SPARK 10 Pro

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Nos vemos en una próxima publicación, gracias por tu visita a mi blog!

See you in a future post, thanks for your visit to my blog!

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Comments

[swc-curation]

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Spanish	English

Saludos @kley-sw

Greetings @kley-sw

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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.

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[kley-sw]

Gracias

[hivebuzz]

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[kley-sw]

Thanks 💪🏼

[hivebuzz]

Awesome work @kley-sw! Your Hive achievements are truly inspiring. Keep it up!

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[manuelramos]

Hey! Kley! Hermano espero verte pronto! Veo que te estas manteniendo activo! Me alegra saber de ti por medio de este post! Saludos!