Hey que tal mis deportistas! Sean todos bienvenidos a “activando dominadas” la mejor rutina que encontrarás para trabajar muy bien esa espalda y el resto de tu tren superior, prepárate porque hoy sentirás como se queman los músculos, esta rutina será intensa para aquellas personas que son principiantes en este mundo del deporte, pero recuerda es difícil pero no imposible, además no te asustes o te rindas por un poco de dolor. Recuerda que el dolor es el único camino al crecimiento y a la mejora, así que empecemos.
Hey what's up my athletes! Welcome everyone to "activating pull-ups" the best routine you will find to work that back and the rest of your upper body, get ready because today you will feel how the muscles burn, this routine will be intense for those people who are beginners in this world of sport, but remember it's hard but not impossible, also don't be scared or give up because of a little pain. Remember that pain is the only way to growth and improvement, so let's get started.
We will start this routine with a good warm up to activate and fine tune our body to enter the real exercises, for this warm up we will proceed to hang on a bar or on the frame of a fence and fall on our weight while we swing a little. We will perform this warm up for two minutes. After being active and warm we will start with the real routine my friends.
**Exercise 1:prone closed pull-ups **
For this first exercise we will place our hands a little bit together to do a closed pull-up, we will also take the bar with a prone grip and with everything prepared and being well positioned we will start with this exercise, we will perform the same for 3 sets of 10 to 15 repetitions depending on the level of each person. This exercise works the muscles of the triceps, back, shoulders, chest and indirectly works the forearms.
Exercise 2: suspended abdominal crunches
In this exercise we position ourselves with our hands more open and we will put our legs together. Pressing our abdomen, we will proceed to perform the leg movement, bringing our knees to the height of our abdomen, we will perform this exercise for 3 sets of 10 to 15 repetitions. This exercise works the abdominal muscles and indirectly the forearms because of the hanging position.
**Exercise 3:supine open pull-ups **
Now we perform the classic pull-ups, the one that we normally perform to work our back. With the same opening of the previous exercise, we will take the bar with a supine grip and start with the execution of the same, we execute this exercise for 3 sets of 10 to 15 repetitions. This exercise works the muscles of the back, shoulders, triceps, chest and also indirectly works the forearms.
And well my friends now to finish with this routine we perform a relaxation, for which we execute an alternate arm lift, we will lift one arm first and when we lower it we will raise the other and so on. We do this relaxation for approximately 2 minutes. And well my friends this has been all today, I hope this content has been to your liking see you soon and take it minimí!
Video recorded by my father from my phone
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Cover edited in Canva
