Street Workout Commiunity |
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Rutina de Pecho Nivel Básico
Chest Routine Basic Level
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Esta rutina no es muy larga, pero si muy efectiva y potente. Comenzaremos primeramente como toda rutina con un buen calentamiento .
Todos los ejercicios seran de formas bi-series, es decir, dos ejercicios por cada serie.
La primera bi-serie sera: "Fondos + Flexiones de diamantes" Comenzaremos con nuestras primeras 20 rep de Fondos, seguidamente de terminarlos de forma muy controlada de Imediato proseguimos con las 20 rep de Flexiones Diamantes.
- (Descanso ente serie de 3 min).
- La segunda bi-serie estará conformada por: "Bar Disp + Flexiones Profundas" Esta se hara se igual manera que la primera, comenzamos con nuestras 20 rep de Bar Disp, al culminarlas sin descanso alguno comenzaremos con nuestras 20 rep de Flexiones profundas. (Muy controladamente)
- (Descanso ente serie de 3 min).
- Ya por ultimo seria la Tercera bi-serie, ésta estará compuesta por: "Flexiones Explosivas + Flexiones Denclinadas, al igual manera que las otras, comenzaremos con 20 rep de Flexiones Explosivas (siempre empujando con la mayor fuerza de los brazos) y al terminarlas seguidamente comenzaremos con nuestras 20 rep de Flexiones Denclidas.
- Cada Bi-serie tendran que hacerlas 4 veces, y recuerden hacerlo con el mayor control posible .
This routine is not very long, but very effective and powerful. First of all, as with any routine, we will start with a good warm-up.
All exercises will be in the form of bi-sets, i.e. two exercises for each set.
The first bi-set will be: "Diamond Push-Ups" We will start with our first 20 reps of Diamond Push-Ups, after finishing them in a very controlled way, we will immediately continue with the 20 reps of Diamond Push-Ups.
- (Rest between sets for 3 minutes).
- The second bi-series will be made up of: "Bar Disp + Deep Push-ups" This will be done in the same way as the first, we start with our 20 rep of Bar Disp, when we finish them without any rest we will start with our 20 rep of Deep Push-ups. (Very controlled).
- (Rest between series of 3 min).
- The last one is the third bi-series, this one will be composed by: "Explosive Push-ups + Denclined Push-ups, in the same way as the others, we will start with 20 rep of Explosive Push-ups (always pushing with the greatest strength of the arms) and when we finish them we will start with our 20 rep of Denclined Push-ups.
- Each Bi-set you will have to do them 4 times, and remember to do them with as much control as possible.
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