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Ejercicios semi avanzados para espalda [ESP|ENG] by cesarg17

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hive-108943 · @cesarg17 · (edited)
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Ejercicios semi avanzados para espalda [ESP|ENG]
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|<center>*<a href="https://hive.blog/trending/hive-108943" > Street  Workout  Community </a>*</center>|
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<div class="text-justify">
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<div class="text-justify"><div class="pull-left"><center><h1>Espalda semi avanzada</h1></center></div>

 <div class="text-justify"><div class="pull-right"><center><h1>¡Semi-advanced back!</h1></center></div>

![Picsart_23-05-25_19-10-54-007.png](https://images.hive.blog/DQmZN6DYvmgb6qsA35QkxFZTQaezEdSbN917VoahTiN7zK3/Picsart_23-05-25_19-10-54-007.png)

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|<center>Spanish</center>|<center>English</center>|
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<div class="text-justify"><div class="pull-left">Saludos comunidad de Hive y SWC mi nombre es César @cesarg17, hoy quiero compartir con ustedes unos ejercicios de nivel intermedio o semi avanzado para crecer y fortalecer espalda. Sin más que agregar, ¡Empecemos!</div>

 <div class="text-justify"><div class="pull-right">Greetings Hive and SWC community my name is Cesar @cesarg17, today I want to share with you some intermediate or semi advanced exercises to grow and strengthen back. Without further ado, let's get started!</div>

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|<center>video</center>|
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# <center>[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeiei7xbcnyhlsfbp577j7ttju4x6e27crgil7sy7oq42xw4nf62cei/)](https://3speak.tv/watch?v=cesarg17/abedmfgn)</center>

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 <center>[Watch on 3Speak](https://3speak.tv/watch?v=cesarg17/abedmfgn)</center>

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|<center>Primer Ejercicio</center>|<center>First Exercise</center>|
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<div class="text-justify"><div class="pull-left">Empecemos con Pull ups arqueras, realizando un agarre bastante abierto y halando hacia una sola mano con asistencia del otro brazo que queda totalmente estirado, y así mismo en viceversa. De éste ejercicio serán 4 sets de 8 a 10 repeticiones cada uno.</div>

 <div class="text-justify"><div class="pull-right">Let's start with Pull ups archers, performing a fairly open grip and pulling towards one hand with the assistance of the other arm that remains fully stretched, and vice versa. This exercise will be 4 sets of 8 to 10 repetitions each.</div>

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|<center>![Screenshot_20230525-182132~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/EogNoBPoWzbaQFPh2eXC928vobDsHWAfFEpaKrJwKgWnqrLQWHcMSBWbq3Zy9CNshk8.png)</center>|<center>![Screenshot_20230525-182123~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23vsNbhb74pdGQnxoUtMSkQNNBaTrUhEzGnkP2wZLzCrAH3w6Mg8vbH7vEWi6PSxUmaFy.png)</center>|
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|<center>Segundo Ejercicio</center>|<center>Second Exercise</center>|
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<div class="text-justify"><div class="pull-left">El segundo ejercicio son los indispensables muscle ups, es uno de los mejores ejercicios para fortalecer la fuerza de hale y empuje; recuerden siempre mantener una buena técnica al momento de subir los codos para evitar futuras lesiones. De éste serán 4 sets de 5 repeticiones cada uno.</div>

 <div class="text-justify"><div class="pull-right">The second exercise is the indispensable muscle ups, it is one of the best exercises to strengthen the strength of hale and thrust; always remember to maintain a good technique when raising the elbows to avoid future injuries. This will be 4 sets of 5 repetitions each.</div>

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|<center>![Screenshot_20230525-182142~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23xefk9zokkZt3aY6YhprB8owona74RnVTZ6mSsuzB5rvQbG926khkF1tqBNyupYruGbK.png)</center>|<center>![Screenshot_20230525-182150~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23z7E4Fnt37PWGWH7xATrtgt5LAEPQtX7NqbpvuiFrmmDucHgpLgUVRoYp9YrNyNu5Z1v.png)</center>|
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|<center>Tercer Ejercicio</center>|<center>Third Exercise</center>|
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<div class="text-justify"><div class="pull-left">Para el tercer ejercicio haremos flexiones espartanas, con éste ejercicio podemos incrementar mucho la explosividad y fuerza en todo el tren superior. De éste serán 4 sets de 10 repeticiones cada uno.  </div>

 <div class="text-justify"><div class="pull-right">For the third exercise we will do Spartan push-ups, with this exercise we can greatly increase the explosiveness and strength in the entire upper body. This will be 4 sets of 10 repetitions each.</div>

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|<center>![Screenshot_20230525-182158~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/EpQykR72KxmjY1z3EVtM92NUSRYjegLrPE2eD99Wa28hUEYk8nfssXMLQnQfD8n58LY.png)</center>|<center>![Screenshot_20230525-182206~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23z7SA8xZFLcy4p8b9WrStKd9mQP6t1mQ7EwfrhvDi2yx1N7VqnJRPRAm7KuzJyygQDd3.png)</center>|
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|<center>Cuarto Ejercicio</center>|<center>Fourth Exercise</center>|
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<div class="text-justify"><div class="pull-left">Y cómo último ejercicio de ésta rutina haremos pseudo push ups, con éste ejercicio trabajamos mucho más la espalda alta y los hombros. De éste serán 4 sets de 8 repeticiones cada uno.</div>

 <div class="text-justify"><div class="pull-right">And as the last exercise of this routine we will do pseudo push ups, with this exercise we work much more the upper back and shoulders. This will be 4 sets of 8 repetitions each.</div>

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|<center>![Screenshot_20230525-182254~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23xyfwvAZAsDuQRGUr8R9CZzsaFFRkHAE3gPj9qpLTeX73qpn5eVd7h4upqd9CymumFma.png)</center>|<center>![Screenshot_20230525-182303~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/EpNrFYdyAxFanqejMqci4c99ffSJe6dkApK3zdi8wnXaQGzWJPAx5DWx2WxHYmbeNPV.png)</center>|
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<div class="text-justify"><div class="pull-left">Bueno comunidad hasta aquí el post de hoy espero les haya gustado, si tienen alguna duda déjalo en los comentarios, muchas gracias por su atención Y recuerda RENDIRSE JAMÁS. Sin más que agregar nos vemos en un próximo post.</div>

<div class="text-justify"><div class="pull-right">Well community so far today's post I hope you liked it, if you have any questions leave it in the comments, thank you very much for your attention AND remember to NEVER GIVE UP. Without further ado, see you in a future post.</div>

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|<center>¡RENDIRSE JAMÁS!</center>|<center>¡NEVER GIVE UP!</center>|
|-|-|

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|<center>Créditos</center>|<center>Credits</center>|
|-|-|
|<center>Cámara</center>|<center>Camera</center>|
|<center>@cesarg17</center>|<center>@cesarg17</center>|

|<center>Musicalización</center>|<center>Music </center>|
|-|-|

|<center>La música utilizada en la producción de este video está libre de derechos de autor.</center>|<center>The music used in the production of this video is royalty free.|
|-|-

|<center><a href="https://youtu.be/wSY6nDCSAtk" >Rxm - CONNECTION [NCS Reléase]</a></center>|
|-|


|<center>César González -  Creando  Contenido  de Calidad</center>|<center>César González - Creating Quality Content</center>
|-|-|


|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>
|-|-|

|<center>SÍGUEME EN INSTAGRAM</center>|<center>INSTAGRAM</center>|
|-|-|

#

<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://instagram.com/sw_cesar.27?utm_medium=copy_link)</center>

<center></center>

</p></div

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<center>[3Speak](https://3speak.tv/watch?v=cesarg17/abedmfgn)</center>
👍  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
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Sin más que agregar, ¡Empecemos!</div>\r\n\r\n <div class=\"text-justify\"><div class=\"pull-right\">Greetings Hive and SWC community my name is Cesar @cesarg17, today I want to share with you some intermediate or semi advanced exercises to grow and strengthen back. Without further ado, let's get started!</div>\r\n\r\n-----\r\n|<center>video</center>|\r\n|-|\r\n\r\n\r\n# <center>Video</center>\r\n\r\n----\r\n\r\n <center>3speak</center>\r\n\r\n-----\r\n\r\n|<center>Primer Ejercicio</center>|<center>First Exercise</center>|\r\n|-|-|\r\n\r\n------\r\n\r\n-----\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Empecemos con Pull ups arqueras, realizando un agarre bastante abierto y halando hacia una sola mano con asistencia del otro brazo que queda totalmente estirado, y así mismo en viceversa. De éste ejercicio serán 4 sets de 8 a 10 repeticiones cada uno.</div>\r\n\r\n <div class=\"text-justify\"><div class=\"pull-right\">Let's start with Pull ups archers, performing a fairly open grip and pulling towards one hand with the assistance of the other arm that remains fully stretched, and vice versa. This exercise will be 4 sets of 8 to 10 repetitions each.</div>\r\n\r\n-----\r\n\r\n|<center>![Screenshot_20230525-182132~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/EogNoBPoWzbaQFPh2eXC928vobDsHWAfFEpaKrJwKgWnqrLQWHcMSBWbq3Zy9CNshk8.png)</center>|<center>![Screenshot_20230525-182123~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23vsNbhb74pdGQnxoUtMSkQNNBaTrUhEzGnkP2wZLzCrAH3w6Mg8vbH7vEWi6PSxUmaFy.png)</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n|<center>Segundo Ejercicio</center>|<center>Second Exercise</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">El segundo ejercicio son los indispensables muscle ups, es uno de los mejores ejercicios para fortalecer la fuerza de hale y empuje; recuerden siempre mantener una buena técnica al momento de subir los codos para evitar futuras lesiones. De éste serán 4 sets de 5 repeticiones cada uno.</div>\r\n\r\n <div class=\"text-justify\"><div class=\"pull-right\">The second exercise is the indispensable muscle ups, it is one of the best exercises to strengthen the strength of hale and thrust; always remember to maintain a good technique when raising the elbows to avoid future injuries. This will be 4 sets of 5 repetitions each.</div>\r\n\r\n-----\r\n\r\n|<center>![Screenshot_20230525-182142~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23xefk9zokkZt3aY6YhprB8owona74RnVTZ6mSsuzB5rvQbG926khkF1tqBNyupYruGbK.png)</center>|<center>![Screenshot_20230525-182150~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23z7E4Fnt37PWGWH7xATrtgt5LAEPQtX7NqbpvuiFrmmDucHgpLgUVRoYp9YrNyNu5Z1v.png)</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n|<center>Tercer Ejercicio</center>|<center>Third Exercise</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Para el tercer ejercicio haremos flexiones espartanas, con éste ejercicio podemos incrementar mucho la explosividad y fuerza en todo el tren superior. De éste serán 4 sets de 10 repeticiones cada uno. </div>\r\n\r\n <div class=\"text-justify\"><div class=\"pull-right\">For the third exercise we will do Spartan push-ups, with this exercise we can greatly increase the explosiveness and strength in the entire upper body. This will be 4 sets of 10 repetitions each.</div>\r\n\r\n-----\r\n\r\n|<center>![Screenshot_20230525-182158~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/EpQykR72KxmjY1z3EVtM92NUSRYjegLrPE2eD99Wa28hUEYk8nfssXMLQnQfD8n58LY.png)</center>|<center>![Screenshot_20230525-182206~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23z7SA8xZFLcy4p8b9WrStKd9mQP6t1mQ7EwfrhvDi2yx1N7VqnJRPRAm7KuzJyygQDd3.png)</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n|<center>Cuarto Ejercicio</center>|<center>Fourth Exercise</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Y cómo último ejercicio de ésta rutina haremos pseudo push ups, con éste ejercicio trabajamos mucho más la espalda alta y los hombros. De éste serán 4 sets de 8 repeticiones cada uno.</div>\r\n\r\n <div class=\"text-justify\"><div class=\"pull-right\">And as the last exercise of this routine we will do pseudo push ups, with this exercise we work much more the upper back and shoulders. This will be 4 sets of 8 repetitions each.</div>\r\n\r\n-------\r\n\r\n|<center>![Screenshot_20230525-182254~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/23xyfwvAZAsDuQRGUr8R9CZzsaFFRkHAE3gPj9qpLTeX73qpn5eVd7h4upqd9CymumFma.png)</center>|<center>![Screenshot_20230525-182303~2.png](https://files.peakd.com/file/peakd-hive/cesarg17/EpNrFYdyAxFanqejMqci4c99ffSJe6dkApK3zdi8wnXaQGzWJPAx5DWx2WxHYmbeNPV.png)</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Bueno comunidad hasta aquí el post de hoy espero les haya gustado, si tienen alguna duda déjalo en los comentarios, muchas gracias por su atención Y recuerda RENDIRSE JAMÁS. Sin más que agregar nos vemos en un próximo post.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">Well community so far today's post I hope you liked it, if you have any questions leave it in the comments, thank you very much for your attention AND remember to NEVER GIVE UP. Without further ado, see you in a future post.</div>\r\n\r\n-----\r\n\r\n|<center>¡RENDIRSE JAMÁS!</center>|<center>¡NEVER GIVE UP!</center>|\r\n|-|-|\r\n\r\n----\r\n\r\n|<center>Créditos</center>|<center>Credits</center>|\r\n|-|-|\r\n|<center>Cámara</center>|<center>Camera</center>|\r\n|<center>@cesarg17</center>|<center>@cesarg17</center>|\r\n\r\n|<center>Musicalización</center>|<center>Music </center>|\r\n|-|-|\r\n\r\n|<center>La música utilizada en la producción de este video está libre de derechos de autor.</center>|<center>The music used in the production of this video is royalty free.|\r\n|-|-\r\n\r\n|<center><a href=\"https://youtu.be/wSY6nDCSAtk\" >Rxm - CONNECTION [NCS Reléase]</a></center>|\r\n|-|\r\n\r\n\r\n|<center>César González - Creando Contenido de Calidad</center>|<center>César González - Creating Quality Content</center>\r\n|-|-|\r\n\r\n\r\n|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>\r\n|-|-|\r\n\r\n|<center>SÍGUEME EN INSTAGRAM</center>|<center>INSTAGRAM</center>|\r\n|-|-|\r\n\r\n#\r\n\r\n<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://instagram.com/sw_cesar.27?utm_medium=copy_link)</center>\r\n\r\n<center></center>\r\n\r\n</p></div","tags":["spanish","deportes","swc","swhive","neoxian","neoxianswc","calistenia"]}},"users":["cesarg17"],"links":["https://hive.blog/trending/hive-108943"],"format":"markdown"}"
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vote details (64)
@angelrvzl · 
Saludos @cesarg17 muy buenos los ejercicios que escogiste para entrenar el tren superior, ademas de que son ejercicios donde se contraen rapido las fibras musculares por ende trabajar fuerza + resistencia con estos ejercicios es muy efectivo.
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@cristofercj-sw · 
Uff se ve que es una rutina Difícil😬 como debe ser!!💪👍
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@cesarg17 · 
Sí, es una rutina semi avanzada, te reto a probarla! Saludos💪
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@david-mora · 
Muy buenos ejercicios hermano, el único que no he probado son las flexiones espartanas. Saludos ✌️🔥
properties (22)
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@cesarg17 · 
Te las recomiendo al 100% son las mejores. Saludos💪
properties (22)
authorcesarg17
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categoryhive-108943
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@swc-curation · 
------

|<center>**Spanish**</center>|<center>**English**</center>|
|-|-|

<center><div class="text-justify"><div class="pull-left"><h1>Saludos @cesarg17 </h1></div></center>

<center><div class="text-justify"><div class="pull-right"><h1>Greetings  @cesarg17</h1></div></center>


#
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<div class="text-justify"><div class="pull-left">El equipo de Curación de <a href="https://peakd.com/c/hive-108943" >"Street  Workout  Community",</a> le invita a seguir compartiendo contenido de calidad y agradecemos sus aportes al ecosistema, gracias por compartir su pasión, talentos y habilidades con  la Comunidad.</div>

<div class="text-justify"><div class="pull-right">The <a href="https://peakd.com/c/hive-108943" >"Street  Workout  Community"</a> Curation team, invites you to continue sharing quality content and we appreciate your contributions to the ecosystem, thank you for sharing your passion, talents and skills with the community.</div>

#

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|<center>[![SWK-4 Comentario.png](https://files.peakd.com/file/peakd-hive/swc-curation/AJdDykb2pMyRUuGSxPHq8vfwiJuCrmQ58xRw24dVZRtHQ7VnuzZW6QhTTdZK9dW.png)](https://peakd.com/c/hive-108943)</center>|
|---|
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@victorg30 · 
4 ejercicios que los dejan a uno destrozado, buena rutina bro
properties (22)
authorvictorg30
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@cesarg17 · 
Así mismo es bro, saludos💪
properties (22)
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