Como podrán haberse dado de cuenta, estamos regresando a las instalaciones del gimnasio y para ser más específicos al Iron Work, luego de una fuerte lesión en mi rodilla que me obligo a tomar un largo reposo y poco a poco hacer terapia y ejercicios en mi casa, en donde les deje varias publicaciones para hacer ejercicios en la comodidad del hogar, quien muy gustosamente me colaboro dejando usar estas instalaciones para hacer esta publicación y que además es el modelo de la rutina de hoy, es Estéfano Pernalete, el trabajo que hoy les dejo por aca es una serie de ejercicios que verdaderamente son bastantes exigentes y que les garantizo que son efectivos.
Dicha rutina está compuesta por 5 ejercicios que sin duda alguna nos harán explotar los músculos más grandes del tren superior, la espalda cuya cantidad de movimientos son 3 y los pectorales que se trabajaran con 2 ejercicios de alto impacto, en las fotografías les ilustraré de manera clara, como se debe hacer cada uno de los movimientos y la cantidad de series y repeticiones para cumplir con el trabajo a cabalidad y evitando lesiones a corto o largo plazo.
Muscle work is not just anything, to achieve quality results we must comply with a series of recommendations, either with respect to food, rest and of course, implementing the best routines in order to achieve the different goals that makes an athlete throughout his physical preparation, many people think that a body is built only by attending a gym and that is totally false, working with weights is only 25 to 30% of what we need to develop muscle mass and define each of them.
As you may have noticed, we are returning to the gym facilities and to be more specific to the Iron Work, after a strong injury in my knee that forced me to take a long rest and gradually do therapy and exercises at home, where I left several publications to do exercises in the comfort of home, who very gladly collaborated with me letting me use these facilities to make this publication and who is also the model of today's routine, is Estéfano Pernalete, the work that today I leave you here is a series of exercises that are truly quite demanding and that I guarantee that they are effective.
This routine is composed of 5 exercises that will undoubtedly make us exploit the largest muscles of the upper body, the back whose number of movements are 3 and the pectorals that will work with 2 high impact exercises, in the photographs I will illustrate clearly, how to do each of the movements and the number of sets and repetitions to comply with the work fully and avoiding injuries in the short or long term.
Para completar el pre entrenamiento, recomiendo hacer tres series y 10 repeticiones de dominadas frontales en barra fija y lo mismo aplicaría para las barras paralelas, ya cumpliendo con esto podemos darnos a la tarea de comenzar el trabajo fuerte, e iniciar con la rutina como tal, el primer ejercicio a ejecutar es el de jalones de guaya tras nuca, el modelo y amigo Estafano Pernalete, lo efectúa el ejercicio de la mejor manera, como pueden observar en las fotografías.
El movimiento consiste en dar jalones hasta bajar tras la nuca, aguantar unos 3 segundos y subir de manera controlada, todo esto en 4 series de 12 repeticiones y el peso se puede ir subiendo de manera gradual hasta sentir que el trabajo está pegando mucho más en la zona que se está ejercitando, el descanso recomendado debe ser de unos 55 segundos entre serie y serie.
It is necessary to emphasize the importance of a good warm up before any routine, no matter what muscle group we are willing to work, what we must be clear, is that the warm up or stretching should be in a comprehensive manner throughout our body, if we can add about 10 or 15 minutes of cardio would be excellent, for example, I like to do the stretching at home and for cardio I go cycling 15 minutes and from there I go to the gym to do my exercises.
To complete the pre-workout, I recommend doing three sets and 10 repetitions of front pull-ups on fixed bar and the same would apply to the parallel bars, and fulfilling this we can give us the task of starting the hard work, and start with the routine as such, the first exercise to perform is the pull-ups behind the neck, the model and friend Estafano Pernalete, performs the exercise in the best way, as you can see in the pictures.
The movement consists of pulling down behind the neck, hold about 3 seconds and go up in a controlled manner, all this in 4 sets of 12 repetitions and the weight can be increased gradually until you feel that the work is hitting much more in the area being exercised, the recommended rest should be about 55 seconds between series and series.
Our second exercise is known as rowing with guaya, with this work we can guarantee an effective result in the lats, and although it may not seem, the shoulders are worked in a non-direct way, are 4 sets of 12 repetitions, the breaks in this movement should not exceed one minute, during the rest we can not forget to hydrate and thus achieve a much faster recovery to start the next series.
The third and last exercise for the back, is the one named, standing rowing, this movement stimulates the back in a real and effective way, both dorsal, lower and upper back, unintentionally or unknowingly, the trapezius are also worked with this rowing, are 4 sets of 15 repetitions, since the weight used here is much lower than the other exercises, you must raise and extend the arms, then lower and tighten the back, a rest of 50 seconds would be ideal to move to the next series.
Fourth exercise and first pectoral exercise, this movement is performed on a machine, and its effect is the same as working on a bench, either flat or inclined, the difference is given by the angles at which it is placed, this time is placed at an angle where the upper part of the pectorals receive the impact, it is recommended to go up the weight in a considerable way, are 4 sets of 10 repetitions and depending on the weight we are using could be lowered to 8, one minute rest is enough to recover energy.
No puedo terminar esta publicación sin darle nuevamente el crédito a Estéfano Pernalete, quien además de ser el dueño de las instalaciones, fue muy cordialmente mi modelo para poder tomar las fotos con las que les ilustro este blog, espero que sea un aporte significativo para ustedes y que le saquen el mejor provecho.
To finish with the routine, we will do our second and last exercise of the day for pectorals and the 5th in general, at this point we arrived quite exhausted, but with the satisfaction of having achieved in a good way today's routine, pull-ups with guayas or pulley crosses, This is known as this exercise that gives definition to the muscle in question, are 3 sets of 12 repetitions, with a rest of 50 seconds between sets, with this we finish, optionally, I recommend doing three sets of 10 repetitions of push-ups and thus finish with the full congested pectorals.
I can not finish this publication without giving credit again to Estefano Pernalete, who besides being the owner of the facilities, was very cordially my model to take the photos with which I illustrate this blog, I hope it is a significant contribution to you and that you get the best out of it.