Mi entrenamiento de espalda
My back training
Hola a todos amigos de Full Deportes y Hive blog El dia de hoy nos toco entrenar espalda y queria mostrartes como use tanto un peso como mi propio peso corporal y maquinal del parque, la verdad es que aunque es una rutina intermedio me deja extremadamente cansada la espalda, ojala les guste y bendiciones para todos.
Hello to all friends of Full Deportes and Hive blog Today I had to train my back and I wanted to show you how to use a weight as well as my own body weight and machine weight from the park, the truth is that although it is an intermediate routine it leaves my back extremely tired, I hope you like it and blessings to all of you.
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Para comenzar haremos unas dominadas australianas, yo hago unas 12 repeticiones por 4 series y trato de hacerlas con un segundo entre la subida y la bajada para asi tener un mayor estimulo ya que no me concentro tanto en subir por subir, si no en tensionar el musculo y asi tener una mayor ganancia de fuerza.
To begin we will do some Australian pull-ups, I do about 12 reps for 4 sets and I try to do them with a second between the ascent and descent in order to have a greater stimulus as I don't concentrate so much on going up for the sake of going up, but rather on tensing the muscle and thus having a greater gain in strength.
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Para el segundo ejercicio son las domiandas invertidas las cuales hago 10 repeticiones por 4 series aunque en las otras 3 series voy bajando las repeticiones ya que me demanda mucho como para mantener las 10 repeticiones.
The second exercise is the inverted domiandas, which I do 10 repetitions for 4 sets, although in the other 3 sets I reduce the repetitions as it demands too much to maintain the 10 repetitions.
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En el remo uso un peso que me rete pero me deje tener una buena tecnica, recuerden que no importa cuanto levanten si no el estimulo al musculo, de este hago 8 repeticiones por 4 repeticiones y trato de estirar, y contrael el musculo lo maximo posible en sentido de las fibras musculares del dorsal.
In the rowing I use a weight that challenges me but let me have a good technique, remember that it does not matter how much you lift if not the stimulus to the muscle, of this I do 8 repetitions for 4 repetitions and try to stretch and contract the muscle as much as possible in the direction of the muscle fibers of the back.
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Este ejercicio aunque no es en polea utilizamos esta maquina del parque para simular una, ya que hacemos en trabajo un poco parecido lo unico es que recomiendo agregarle peso o dejarlo como ultimo ejercicio si estan avanzados, de este por lo elemental hago 10 repeticiones pero las voy bajando por la fatiga y solo hago 3 series, tambien les recomiendo que en la ultima repeticion mantengan en tension 3 segundos arriba.
This exercise although it is not in pulley we use this machine of the park to simulate one, since we do in work a little similar the only thing is that I recommend to add weight or to leave it like last exercise if they are advanced, of this for the elementary thing I do 10 repetitions but I am lowering them by the fatigue and alone I do 3 series, also I recommend to them that in the last repetition they maintain in tension 3 seconds above.
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