Tren Superior y Más. La rutina de hoy está diseñada para desarrollar y fortalecer el tren superior; más aun, si vamos a tener como equipo una silla. Digo esto; porque al elevar las piernas y ubicarlas sobre la silla, vamos a utilizar más peso corporal al ejecutar cada movimiento. Sin embargo; la región media e inferior también estarán activas y en total tensión. En definitiva; estamos en presencia de una serie de movimientos que nos van a permitir mantener nuestro cuerpo con mucha salud, mucha fuerza y bien definido. Vamos entonces a darle duro a esta rutina e iniciar tu cambio positivo de vida.
Upper Body and More. Today's routine is designed to develop and strengthen the upper body; even more so, if we are going to have a chair as equipment. I say this because by raising the legs and placing them on the chair, we are going to use more body weight when executing each movement. However, the middle and lower region will also be active and in total tension. In short, we are in the presence of a series of movements that will allow us to keep our body healthy, strong and well defined. So let's give this routine a try and start your positive life change.
Warm-up Phase
The main and mandatory activity begins with warm-ups; essential movements for our body to be in optimal conditions when performing strong actions. Do not skip this step, avoid injuries. For now, we go with warm-up 1, arm openers plus kneeling. We continue with warm-up 2, trot plus punches.
Each warm-up movement is executed for 3 minutes. It is very important to determine that if the body is not yet active for the strong action, you should warm up a little more. Do not forget to take 20-second breaks between exercises, and 1 to 2 minutes between sets; hydration is extremely important to replenish fluids and salts lost during the action. On the other hand, we must try as far as possible, to maintain a balanced diet that contributes to obtaining better body results.
Work Stations
After warming up and checking that the body is ready for the strong action, we go to the execution of the core exercises of the routine. If you still feel that you are not ready, warm up again, avoid injuries. Remember that each exercise should be done according to your physical condition, we go little by little until you master the movements.
Station 1, declined push-ups with inverted hands. For this exercise we have some interesting variations; firstly, we are going to perform the push-ups in a declined form and secondly, we place the hands horizontally, with fingers facing sideways. Here we will have a total development and strengthening of the upper body, combined with explosive benefits for both the middle and lower body. We go with 20 and in 4 sets.
Station 2, declined inverted plank plus knees to abdomen. Absolute tension in the upper body, while executing the movements of knees to the abdomen. In the same way, we activate the abdomen, gluteus and legs. Active in 20 repetitions for 4 series.
Station 3, declined triceps closed. The triceps floor exercises are powerful; now, doing them in a declined form and with the closed hands position; the action becomes a little more complicated and beneficial. On the other hand; the abdomen and lower body are kept active and fit. We execute 20 repetitions in 4 sets.
At the end of the strong action, it's time to relax for 3 minutes swimmer. Thank you for liking our @threespeak channel. Remember to take quality breaks, hydrate and eat healthy. See you next time.
Video taken by Ronmel Nuñez
Clips from the intro mini video, taken from the main video
