Rutina de fuerza para tus hombros 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
Strength routine for your shoulders 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you one of my favorite routines to work the shoulders, where we will focus both strength and hypertrophy work with basic exercises and also with weight for a complete training of this musculature. As we know well train the shoulders is the most important in our sporting activity because for any element that we do with the upper body are involved these muscles, so to continue improving in other aspects and also to avoid injury, we must train and have very strong shoulders to withstand all the load that we give during our workouts, so I have left a fairly complete routine to train all aspects and to have a good development of our shoulders 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina trabajaremos 6 ejercicios básicos para fortalecer nuestros hombros, dónde enfocaremos distintos ángulos para entrenar de la manera más completa, aunque algunos ejercicios son un poco exigentes, lo podemos adaptar a nuestro nivel, tanto en repeticiones cómo en progresiones. Los descansos entre series son de 30" segundos a 1" y entre ejercicios 3 minutos 💪🏼.
In this routine we will work 6 basic exercises to strengthen our shoulders, where we will focus on different angles to train in the most complete way, although some exercises are a little demanding, we can adapt it to our level, both in repetitions and in progressions. The breaks between sets are 30" seconds to 1" and between exercises 3 minutes 💪🏼.
Ejercicio 1:
Fondos con hollow - 5 repeticiones x3 series.Ejercicio 2:
Lean planche supino - 5 repeticiones x3 series.Ejercicio 3:
Flexiones de pica - 12 repeticiones x4 series.Ejercicio 4:
Pseudo flexiones - 15 repeticiones x4 series.Ejercicio 5:
Press militar +20kg - Máximas repeticiones x4 series.Ejercicio 6:
Parada de manos - Máximo aguante x4 series.
Exercise 1:
Dips with hollow - 5 repetitions x3 sets.Exercise 2:
Lean supine planche - 5 repetitions x3 sets.Exercise 3:
Pike push-ups - 12 repetitions x4 sets.Exercise 4:
Pseudo push-ups - 15 repetitions x4 sets.Exercise 5:
Military press +20kg - Maximum repetitions x4 sets.Exercise 6:
Handstand - Maximum hold x4 sets.
VIDEO 🎬
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su fuerza de hombros y ganar mucha más hipertrofia de la que tienen, recuerden que es muy importante trabajar de diferentes maneras los músculos para mejorar no solo en fuerza también en hipertrofia cómo mencioné antes y otros aspectos. Nos vemos en el siguiente post.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your shoulder strength and gain much more hypertrophy than you have, remember that it is very important to work in different ways the muscles to improve not only in strength but also in hypertrophy as I mentioned before and other aspects. See you in the next post.👋🏽
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