Greetings dear community of full sports, I want to start this week with an active full body routine to work the whole body, varied with squats, shoulder press, pull-ups and ending with the abdomen, as always I like to present the full body in an active way and with support of improvised weights to feel the work well, in the muscles; perform 6 movements combined and performed in 2 ways with repetitions and time of 45 seconds, so dear community I invite you to see my full routine and to appreciate each movement and how to perform it without saying more training.
Calentamiento./Heating.
Rotación de hombros hacia adelante./Forward rotation of shoulders.
Primer calentamiento realice rotación de mis hombros, consiste en realizar un movimiento suave hacia adelante con los hombros para ayudar acondicionar toda esa zona, realice 2 series de 20 repetición.
First warm up, perform a rotation of my shoulders, consisting of a smooth forward movement with the shoulders to help condition the entire area, perform 2 sets of 20 repetitions.
Sentadilla cerrada profunda. /Deep closed squat.
Segundo calentamiento, seguí con sentadilla cerrada me coloque con mis piernas casi pegadas y baje lo más profundo que pude realice 2 series de 50 repetición.
Second warm up, I followed with a closed squat, I positioned myself with my legs almost glued together and lowered as deep as I could, I did 2 sets of 50 reps.
Rutina./ Routine.
Estocada cerrada profunda./Deep closed lunge.
Primer movimiento, realice estocada cerrada con apoyo de peso, este movimiento lo realice lo más profundo que pude es muy bueno para trabajar los isquiotibiales,cuádriceps; hice el mismo proceso en la otra pierna en 4 series de 45 segundos.
First movement, perform closed lunge with weight support, this movement was performed as deep as I could is very good to work the hamstrings, quadriceps; I did the same process on the other leg in 4 sets of 45 seconds.
Sentadilla profunda+ curl biceps./Deep squat + biceps curl.
Segundo movimiento, realice un movimiento combinado que me ayuda a fortalecer mis piernas y brazos, sentadilla y curl bíceps, este movimiento lo hice con peso, despues realice el mismo proceso en el otro en 4 series de 20 repetición.
Second movement, I performed a combined movement that helps me strengthen my legs and arms, squat and biceps curl, I did this movement with weight, then I did the same process in the other one in 4 sets of 20 repetitions.
Sentadilla profunda con press de hombros con peso./Deep squat with weighted shoulder press.
Tercer movimiento, el siguiente ejercicio es sentadilla combinado con el press de hombros, buenísimo para trabajar partes del tren superior e inferior, lo realice en 4 series de 20 repetición.
Third movement, the next exercise is a squat combined with the shoulder press, great for working parts of the upper and lower body, I did it in 4 sets of 20 repetitions.
Estocada abierta con brazos extendidos./Open lunge with outstretched arms.
Cuarto movimiento, consiste en realizar estocada con la pierna abierta hacia atrás para dar enfoque a los glúteos, seguido de extensión de brazos sin mover, realice este movimiento en 4 series de 45 segundos.
Fourth movement, consists of performing a lunge with the leg open backwards to focus on the buttocks, followed by extension of the arms without moving, perform this movement in 4 sets of 45 seconds.
Escalador./Climber.
Quinto movimiento, escalador este ejercicio me gusta mucho porque es muy completo ya que se enfoca en trabajar todo el cuerpo, abdomen, piernas brazos y ayuda en la parte de resistencia, este movimiento lo realice en 4 series de 45 segundos.
Fifth movement, climber, I really like this exercise because it is very complete as it focuses on working the whole body, abdomen, legs, arms and helps in the resistance part, this movement was performed in 4 sets of 45 seconds.
Patada posterior isométrica + jalones con peso./Isometric back kick + weighted pull-ups.
Sexto movimiento, este ejercicio se enfoca en los glúteos, espalda, luego realice el mismo procedimiento en la otra pierna y brazo; en 4 series de 20 repetición.
Sixth movement, this exercise focuses on the buttocks, back, then perform the same procedure on the other leg and arm; in 4 sets of 20 repetitions.
Dear community of full sports, I share this excellent routine to work the entire abdomen; burn and tone the whole area are 5 effective movements that are focused for the entire abdomen, which perform 4 sets of 20 repetitions and leave a small rest time of 10 seconds, without forgetting to say that you must have a good hydration and low-fat diet so my friends if more ado I'll see you another time.
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