¡Hola, hivers de Hive y SWC! Hoy les comparto mi ultimo entrenamiento de la semana, el cual realicé en la ultima hora de mi horario laboral para aprovechar mi tiempo, y porque me daba miedo que en la tarde lloviera y no pudiera entrenar bien 🤣
Hello, Hive and SWC members! Today I'm sharing my last workout of the week, which I did during the last hour of my workday to make the most of my time, and because I was afraid it would rain in the afternoon and I wouldn't be able to train properly. 🤣
Empecé a entrenar a eso de las 11am, ya no habia casi gente en el gimnasio, y pensé en entrenar para pasar la hora que faltaba y asi aprovechar mi tiempo, calente un poco con estiramientos, dominadas y fondos, hice 4 series de 15 fondos, y 3 de 10 pull ups, luego empecé a hacer 3 series de 12 elevaciones laterales, con mancuernas y en polea, hice 3 ejercicios de triceps, extensiones en polea, copa y extensiones unilaterales en polea, 2 series de cada uno al fallo, son mis ejercicios favoritos de triceps asi que me entretuve bastante, luego termine con 3 series de bayesian curl al fallo, lo deje como ultimo ejercicio ya que tenia un poco sobrecargado los antebrazos y no me quedaba mucho tiempo. Tambien entre series hice bastantes handstand libres en suelo para entretenerme, fue un entrenamiento divertido y diferente, lo centré en hipertrofia, no es mi cosa favorita para entrenar pero siempre es bueno entrenarla !
I started training at around 11 a.m. There were hardly any people left in the gym, so I decided to train to pass the time and make the most of my time there. I warmed up a little with some stretching, pull-ups, and dips. I did four sets of 15 dips and three sets of 10 pull-ups. Then I started doing 3 sets of 12 lateral raises with dumbbells and on the pulley. I did 3 triceps exercises: pulley extensions, cup extensions, and unilateral pulley extensions. I did 2 sets of each to failure. These are my favorite triceps exercises, so I enjoyed myself quite a bit. Then I finished with 3 sets of Bayesian curls to failure. I left this as the last exercise because my forearms were a little overloaded and I didn't have much time left. Between sets, I also did quite a few free handstands on the floor to entertain myself. It was a fun and different workout. I focused on hypertrophy, which isn't my favorite thing to train, but it's always good to train it!
Contenido original por José Muñoz
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