Quema tu bicep con este pequeño sett de ejercicios con una mancuerna[ESP/ENG]Burn your bicep with this little sett of exercises with a dumbbell

[oskarr-sro]

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Street Workout Community

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Quema tus bicep con esta pequeña rutina

Burn your biceps with this little routine

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-Spanish-	-English-

Hola todos, amig@s de la comunidad Street Workout Community , Bienvenidos a un post mas en el cual les traigo una pequeña rutina para quemar el bicep con una mancuerna empecemos!!

Hello everyone, friends of the community Street Workout Community ,Welcome to one more post in which I bring you a little routine to burn the bicep with a dumbbell let's start!

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-Video-

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▶️ Watch on 3Speak

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1.Curl de biceps hacia afuera	1.Outward Biceps Curl

10xRep o 30seg

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2.Hammer curl	2.Hammer curl

10xRep o 30seg

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3.Curl de bicep de cuerpo cruzado	3.Cross Body Bicep Curl

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10xRep o 30seg

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4.Curl de biceps colgante	4.Hanging Bicep Curl

10xRep o 30seg

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5.Flexiones declinadas para biceps	5.Decline curls for biceps

(Opcional)

12 o 15 Rep

Bueno amigos y amigas de la comunidad esto fue todo por hoy el numero de series son de 3 a 4 con un descanso de 30seg de por mediocon cada ejercicio, los que puedan hacer los ejercicios sin descansar lo pueden hacer ya que tendra mas efecto, seguire subiendo mas rutinas como esta y recuerden que el descanso y la buena alimentacion tambien es esencial en la vida de un deportista sin mas que agregar nos vemos en un proximo post!!!

Well friends of the community that was all for today the number of series is from 3 to 4 with a 30 second break in between with each exercise, those who can do the exercises without resting can do it as it will have more effect, I will continue uploading more routines like this and remember that rest and good nutrition is also essential in the life of an athlete without more to add see you in a next post!

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@oskarr-sro creador de contenido.	@oskarr-sro content creator

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Créditos	Credits
Cámara	Camera
@oskarr-sro	@oskarr-sro
Edición	Edition
@oskarr-sro	@oskarr-sro
La música usada en el vídeo está libre de derechos de autor	The music used in the video is copyright free

Chenda & Shiah Maisel - Find You There [NCS Release]

-Gracias por leer mi publicación-	-Thanks for reading my post-

-Redes Sociales-	-Social Media-

Solo tu tienes el poder de cambiar tu vida, No te rindas!! :)	Only you have the power to change your life! do not give up! :).

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▶️ 3Speak

Comments

[yeral-diaz]

Excelente rutina, no había visto este método para realizar 💪🏽

[swc-curation]

Spanish	English

Saludos Cordiales @oskarr-sro

Greetings @oskarr-sro

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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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[championsacademy]

Excelente rutina bro, también tengo una sola mancuerna y hago casi la misma rutina, buenísima para destrozar los bíceps💪!