Llegó el momento de activar ese cuerpo con una gran rutina de flexiones variadas. Y claro que sí mis amigos el día de hoy les traigo una rutina a esos amantes de las flexiones, conformada por tres distintos tipos de flexiones. Cada una con un gran nivel de intensidad y exigencia, así que no esperes, levantate de la cama y actívate con flexiones variadas. Iniciemos con la rutina mis deportistas.
It's time to activate that body with a great routine of varied push-ups. And of course it is my friends today I bring you a routine for those push-up lovers, made up of three different types of push-ups. Each one with a great level of intensity and demand, so don't wait, get out of bed and get active with varied push-ups. Let's start with the routine my athletes.
Let's start with a warm up to tone the body by performing a bilateral pear punch, how do we perform this warm up? Well my friends, first we will place ourselves in a frontal way and turning to one side, we will turn a little the opposite foot to the side to which we go, and being sideways with our two hands we will recreate that famous pear punch that boxers perform in their workouts. We will do this warm up for 3 minutes.
Exercise 1:Stepped push-ups
To begin the exercise we will first place ourselves in a push-up position, then we will move and place either hand in a lower position than the other to start the exercise. Now, we will perform the push-up and make a small jump to change the position of the hands. This exercise works the muscles of the chest, arms and shoulders, also indirectly works our abdomen, this exercise will be performed for 3 sets of 12 repetitions each.
Exercise 2: Archer's push-ups
In this exercise the position varies because, first we must place both hands well extended and with the tips of the fingers facing outwards; once we are well positioned we start with the exercise, making a lateral movement until the arm is completely flexed and the opposite arm is well extended. This exercise works the muscles of the chest, triceps, deltoids and torso. In this exercise we will perform 3 sets of 12 repetitions each.
Exercise 3:Russian push-ups
And to finish this routine we will do some Russian push-ups; for this exercise we position ourselves as if we were doing normal push-ups. When we go down we will take our arms back to the point of touching the ground and with a little push, we go back up to be in the flexion position we had before taking our arms back; likewise, we go up and then perform all repetitions. This exercise works the muscles of the chest, shoulders, triceps and indirectly works our abdomen, we will do 3 sets of 12 repetitions of this exercise.
Now yes my dear athletes, it is time to relax those muscles after so much intensity, therefore, we will make a small relaxation, we will perform a shoulder extension. We will take our arm up and bend our elbow, and with the other arm we will take our elbow and push it down to relax the muscles of the arm; we will do this for 3 minutes. And well my friends this has been all for today, I invite you to watch my video to see better how to perform all these variations, so without more to say, see you soon and take it away minimí.
Video recorded by my father from my phone
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Cover edited in Canva
