La rutina que verán consta de 6 ejercicios, tres de bíceps y tres de tríceps, antes de comenzar la rutina o cualquiera que nos toque realizar, lo primero que debemos de hacer, es estirar bien los grupos musculares y si nos da chance de hacer unos minutos de cardio sería ideal.
El primer ejercicio a realizar, será curl de bíceps alternado, aquí haremos 5 series de 12 repeticiones y el descanso no debe exceder de los 50 segundos. De esta manera estaremos listos para hacer el segundo ejercicio de los bíceps, conocido como martillo, dicho movimiento trabaja de buena forma los antebrazos y bíceps, son 4 series y 10 repeticiones, el descanso será el mismo del ejercicio anterior, y para finalizar con los bíceps, trabajamos con el movimiento llamado concentrado, aquí nos enfocaremos con 3 series con 12 repeticiones respectivamente, tomaremos descansos de unos 55 segundos, de esta manera estamos listos para trabajar los tríceps.
Physical activity is very important, not only for the appearance of people, the most valuable thing is health care, since very young I have liked sports and especially doing exercises, either aerobic or anaerobic, with weights or with my own weight, over time I have realized that it does not matter that you do not go to a gym, what really matters is to have physical activity anywhere, that's why today I bring you a pretty complete video where you will see an excellent routine for the arms, using elastic bands.
The routine that you will see consists of 6 exercises, three biceps and three triceps, before starting the routine or whatever we have to do, the first thing to do, is to stretch the muscle groups well and if it gives us a chance to do a few minutes of cardio would be ideal.
The first exercise to perform will be alternating biceps curl, here we will do 5 sets of 12 repetitions and the rest should not exceed 50 seconds. In this way we will be ready to do the second exercise of the biceps, known as hammer, this movement works in a good way the forearms and biceps, are 4 sets and 10 repetitions, the rest will be the same as the previous exercise, and to finish with the biceps, we work with the movement called concentrated, here we will focus with 3 sets with 12 repetitions respectively, we will take breaks of about 55 seconds, in this way we are ready to work the triceps.
Ahora le toca el turno al segundo ejercicio para este grupo muscular, para eso haremos press Francés, son 4 series de 10 repeticiones respectivamente, es descanso tenemos que tratar que sea menor al minuto,
Ya para finalizar esta rutina, lo haremos con el movimiento número tres de los tríceps y el sexto en general, se trata de extensiones de tríceps o patada de la mula, como es conocido en los gimnasios, vanos a trabajar con 3 series y 15 repeticiones de esta manera lograremos el cometido que deseamos.
Continuing with this routine, now it is the turn of the triceps, for this muscle group we will start with the movement called cup, but with elastic bands, here we will perform 5 sets of 12 repetitions and creating enough tension in the muscle, the rest is 45 seconds.
Now it is the turn of the second exercise for this muscle group, for that we will do French press, are 4 sets of 10 repetitions respectively, is rest we have to try to be less than a minute,
And to finish this routine, we will do the movement number three of the triceps and the sixth in general, it is triceps extensions or kick the mule, as it is known in gyms, we will work with 3 sets and 15 repetitions in this way we will achieve the task we want.
To finish this publication, I must thank my brother Jorge Camacaro, who gladly took the photos and videos of this routine, these photos and videos were captured from my Redmi note 11, the photos were edited with the help of canva.com and the videos with the InShop application, I hope this video is a good contribution for each of you.
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