Día de empuje en casa
Home push day
Hoy les quiero compartir mi rutina de empuje que realicé ayer, es una rutina en casa.
community. Today I want to share with you my push up routine that I performed yesterday, it's a home routine.
En este post os quiero enseñar mi rutina de empujones en casa, ya que últimamente no he podido salir debido a varios problemas que he tenido, aquí va la rutina.
In this post I want to show you my pushing routine at home, since lately I have not been able to go out due to several problems I have had, here is the routine.
EJERCICIO 1
EXERCISE 1
El primer ejercicio que hice fue una flexión inclinada elevada y una plancha inclinada elevada, hice 3 series.
The first exercise I did was an elevated lean push up and an elevated lean planche hold, I did 3 sets.
EJERCICIO 2
EXERCISE 2
El segundo ejercicio fueron negativas de tuck planche, las cuales realizo asistidas con la pared para poderlas controlar mejor, hice 3 repes por 3 series.
The second exercise was tuck planche negatives, which I performed assisted with the wall to be able to control them better, I did 3 reps for 3 sets.
EJERCICIO 3
EXERCISE 3
El tercer ejercicio fueron unas handstand push up asistidas, un excelente ejercicio basico para los hombros, hice 10 repes por 3 series.
The third exercise was an assisted handstand push up, an excellent basic exercise for the shoulders, I did 10 reps for 3 sets.
EJERCICIO 4
EXERCISE 4
El cuarto ejercicio fueron fondos supinos en barra, un buen ejercicio para los elementos de empuje, luego hice una elevación de cadera para trabajar las escápulas y mi serrato, hice 8 repeticiones de cada uno durante 3 series.
The fourth exercise was a supine barbell dip, a good exercise for the pushing elements, then I did a hip raise to work the scapulae and my serratus, I did 8 reps of each for 3 sets.
Muchas gracias por ver mi Blog y video, espero les haya gustado y sea de su agrado, seguimos progresando poco a poco !!
Thank you very much for watching my Blog and video, I hope you liked it and that you like it, we continue progressing little by little!
Thank you very much for watching my Blog and video, I hope you liked it and that you like it, we continue progressing little by little!
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