Les traigo una excelente rutina de pecho. || I bring you an excellent chest routine.

in Full Deportes • 2 years ago

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Les traigo una excelente rutina de pecho siempre recordandoles que ni esta u otra rutina les dara buenos resultados si no va de la mano con una buena alimentacion. Tambien tomen en cuenta que esta rutina puede ser util para mujeres y hombres.
I bring you an excellent chest routine, always reminding you that neither this or any other routine will give you good results if it does not go hand in hand with a good diet. Also take into account that this routine can be useful for women and men.

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Ejercicio 1 press de banca || Exercise 1 bench press

1ero sacas la barra del press

2do la lleva a la altura de tu pecho, cuidadando que tus codos esten hacia afuera de la barra

3 ero subes y bajas lento siempre cuidando el peso

4to haz 12 repeticiones minimo por cada serie de 3

nota muy importante tener supervision de un experto al alzar un peso adecuado y vigilar el movimiento. El press banca se trata de un ejercicio multiarticular (implica el movimiento de la articulación del hombro y codo) y es útil para mejorar la fuerza, potencia y resistencia de la musculatura de empuje del tren superior (pectoral, deltoides y tríceps).

1st you take the bar out of the press

2nd brings it up to your chest, taking care that your elbows are outside the bar

3rd you go up and down slowly always taking care of the weight

4th do 12 repetitions minimum for each series of 3

note very important to have expert supervision when lifting an appropriate weight and watch the movement. The bench press is a multi-joint exercise (involves the movement of the shoulder and elbow joints) and is useful for improving the strength, power and resistance of the upper body thrust muscles (pectoral, deltoid and triceps).

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2 ejercicio press de pecho || chest press exercise

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1ero tomas tu mano derecha y la colacas en la almuhadilla

2do de manera individual para sentir mas presion en el pecho

3ro has 12 repeticiones con tu mano derecha y luego con la izquierda

4to apoya tu otra mano en el asiento

nota: usa un peso manejable para que lo gres hacer bien el movimiento. relazi 4 series de 12 repeticiones minimo. la prensa de pecho trabaja los músculos pectorales en la parte delantera del tórax. Fortalecer estos músculos.

1st you take your right hand and place it on the pad

2nd individually to feel more pressure on the chest

3rd do 12 repetitions with your right hand and then with the left

4th place your other hand on the seat

note: use a manageable weight so you can do the movement well. relazi 4 series of 12 repetitions minimum. The chest press works the pectoral muscles in the front of the chest. Strengthen these muscles.

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esta rutina de pecho de hoy es un circuito que debes incluir en tu rutina de pecho. ojo se debe hacer pecho minimo dos veces por semana y siempre se debe dejar desncansar el misculo por lo minimo 72 horas. para ver un buen resultado. recuerda hidratarte, consumir frutas proteina y grasa de buenas fuente como el mani y el haguacate.
This chest routine today is a circuit that you must include in your chest routine. Eye should be done chest at least twice a week and you should always let the muscle rest for at least 72 hours. to see a good result.to see a good result. remember to hydrate yourself, consume fruit, protein and fat from good sources such as peanuts and avocado.

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#spanish #deportes #fitness #lifestyle #routine #ejercicios #health #chest #neoxian
2 years ago in Full Deportes by
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