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En esta rutina de entrenamiento solo he realizado 5 variantes de flexiones, entre ellas flexiones normales, flexiones cerradas, flexiones arqueras, flexiones explosivas y flexiones de esfinge. Y las he realizado de la siguiente manera:
Luego de un buen calentamiento de aproximadamente 10 minutos, para activar todas las articulaciones y músculos, músculos, cuerpo, empecé con las flexiones normales, haciendo 15 repeticiones por 2 series. Después las flexiones arqueras, realizando 7 repeticiones por cada lado por 2 series. A continuación hice las flexiones cerradas y las flexiones de esfinge, realizando 15 repeticiones de cada una por 2 series. Por último, las flexiones explosivas, que realicé 7 repeticiones por 2 series.
Al finalizar la rutina, se siente la hipertrofia muscular en el pecho y los tríceps, dando a entender que ha servido muy bien la ejecución de los ejercicios. Las flexiones son el mejor ejercicio básico que cualquier persona puede hacer para mejorar sus condiciones musculares en los tríceps y el pecho, solo se necesita de una buena planificación y un suelo que no lastime las mano. De este modo, siempre se puede incluir en la semana una buena rutina de entrenamiento que ayuda significativamente en el tiempo de una hora.
In this training routine I have only done 5 variations of push-ups, including normal push-ups, closed push-ups, archer push-ups, explosive push-ups and sphinx push-ups. And I have done them in the following way:
After a good warm-up of approximately 10 minutes, to activate all the joints and muscles, muscles, body, I started with the normal push-ups, doing 15 repetitions for 2 sets. Then the archer push-ups, doing 7 repetitions on each side for 2 sets. Next I did the closed push-ups and the sphinx push-ups, doing 15 reps of each for 2 sets. Finally, the explosive push-ups, which I did 7 reps for 2 sets.
At the end of the routine, you can feel the muscle hypertrophy in the chest and triceps, indicating that the execution of the exercises has served very well. Push-ups are the best basic exercise that anyone can do to improve their muscular condition in the triceps and chest, you just need good planning and a floor that does not hurt your hands. In this way, you can always include a good training routine in the week that helps significantly in the time of one hour.
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