Semana de b谩sicos [ESP馃嚜馃嚘|ENG馃嚭馃嚫]
hive-108943路@hector17-03路
0.000 HBDSemana de b谩sicos [ESP馃嚜馃嚘|ENG馃嚭馃嚫]
<liketuimages> <center>          </center> </liketuimages> |<center>Spanish</center>|<center>English</center>| |-|-| <div class="text-justify"><div class="pull-left">Saludos amigos de la comunidad <a href="https://hive.blog/@swc-oficial" >SWC</a>隆Saludos amigos de la comunidad SWC espero que se encuentren bien! el d铆a de hoy le quiero compartir descans贸 activos , comenzamos con buen calentamiento y activaci贸n con banda el谩stica, para luego realizar unos b谩sicos, comenzamos pike push ups 4 series de 12 repeticiones descansamos de 2 - 3 minutos entre series luego realizaremos elevaciones laterales para los hombros 10-12 repeticiones por serie de 3, descansando 1-2 minutos para luego realizar lean planch push ups 4 series de 10 repeticiones, luego realic茅 flexiones inclinadas de 4 series de 12 repeticiones por series, luego flexiones normales 4 series de 10 repeticiones, flexiones en diamante 3 series de 15 repeticiones aguantando en la bajada , luego comenzamos b谩sicos de tr铆ceps, fondos en banco plano de 12 - 15 repeticiones por 3 series, seguidas flexiones Esfinges asimilando postura de lean planch 3 series de 10 repeticiones, luego realizamos rompecr谩neos 2 series de 10 repeticiones descansamos 3 minutos por serie luego extenciones con banda el谩stica de 4 series por 15 repeticiones, prees franc茅s con peso puedes ser con bolso o algo que tengas 3 series de 20 repeticiones, y para finalizar el entrenamiento no puede faltar aguante de pino libre de 2 series de aguante al fallo. Espero que hayan disfrutado la publicaci贸n del d铆a de hoy. Nos vemos en el pr贸ximo post 馃挭馃徏鉂わ笍 隆 Gracias por visitar mi blog! Plus ultra 馃挭馃徏鉂わ笍 </div> <div class="text-justify"><div class="pull-right">Hello friends of the community <a href="https://hive.blog/@swc-oficial" >SWC</a> Greetings friends of the SWC community, I hope you are well! Today I want to share with you some active rest, we start with a good warm-up and activation with an elastic band, then do some basics, we start pike push ups 4 sets of 12 repetitions we rest 2 - 3 minutes between sets then we will do lateral raises for the shoulders 10-12 repetitions per set of 3, resting 1-2 minutes and then do lean planch push ups 4 sets of 10 repetitions, then I did inclined push-ups 4 sets of 12 repetitions per set, then normal push-ups 4 sets of 10 repetitions, diamond push-ups 3 sets of 15 repetitions holding on the descent, then we start triceps basics, flat bench dips of 12 - 15 repetitions for 3 sets, followed by Sphinx push-ups assimilating lean planch posture 3 sets of 10 repetitions, then we do skull crushers 2 sets of 10 repetitions we rest 3 minutes per set then extensions with band elastic of 4 series of 15 repetitions, French prees with weight you can do it with a bag or something that you have 3 series of 20 repetitions, and to finish the workout you can't miss free handstand hold of 2 series of hold to failure. I hope you enjoyed today's post. See you in the next post 馃挭馃徏鉂わ笍 Thanks for visiting my blog! Plus ultra 馃挭馃徏鉂わ笍 </div> -------- |<center>Cr茅ditos</center>|<center>Credits</center>| |-|-| |<center>C谩mara</center>|<center>Camera</center>| |<center>@hector17-03</center>|<center>@hector17-03</center>| |<center>Herramientas de edici贸n y Producci贸n</center>|<center>Editing and Production Tools</center>| |-|-| |<center>Traductor: <a href="https://www.deepl.com/es/translator/"><strong>DeepL</strong></a></center>|<center>Translator: <a href="https://www.deepl.com/es/translator/"><strong>DeepL</strong></a></center>| |<center>Dispositivos: <a href="https://www.xatakandroid.com/moviles-android/samsung-galaxy-a03-core-caracteristicas-ficha-tecnica-precio"><strong>Samsung a03 core</strong></a></center>|<center>Devices: <a href="https://www.xatakandroid.com/moviles-android/samsung-galaxy-a03-core-caracteristicas-ficha-tecnica-precio"><strong>Samsung a03 core</strong></a></center>| <center>**</center> <div class="text-justify"><div class="pull-left">Nos vemos en una pr贸xima publicaci贸n, gracias por tu visita a mi blog! </div> <div class="text-justify"><div class="pull-right">See you in a future post, thanks for your visit to my blog! </div> ------- # |<center>驴Quieres saber m谩s de m铆?</center>| |-| | <center>Want to know more about me?</center>| |<center><div class="phishy">INSTAGRAM</div></center>| |<center><a href="https://www.instagram.com/hector19_11?igsh=MThycHFoaHR5OGlmag=="><img src="https://images.hive.blog/DQmNaq2tcdb4rBF6aizNgnrTB7qkW7AVWrYVe5Zmnz8xz7t/INSTAGRAM.png"></br></a></center>| </p></div> --- --- For the best experience view this post on [Liketu](https://liketu.com/@hector17-03/semana-de-basicos-esp-eng)