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Rutina para fortalecer nuestros brazos (Hombros, biceps y triceps) 💪 by edmanuelwild

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· @edmanuelwild · (edited)
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Rutina para fortalecer nuestros brazos (Hombros, biceps y triceps) 💪

![coribiris.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23zSG5nxpTSt6dnGvFLzHukMQMjiEoSorLLEem2CB7y6Prkugkabj7qVSR7Exrw295rME.png)

![121212.png](https://cdn.steemitimages.com/DQmYt3EJ15AosXNxApsYGARu2CRekMWLY2Uy9qiSyHQxQtT/121212.png)

<center>

[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeib5qmndq727mwiy3655ytlch3iezbebxo66hozarh2iz2kbhltqpq/)](https://3speak.tv/watch?v=edmanuelwild/bumqxjig)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=edmanuelwild/bumqxjig)

</center>

<hr>


<center><div class=phishy>Música utilizada:</div><a href="https://www.youtube.com/watch?v=NO7EtdR3Dyw">Tainy, Bad Bunny, Julieta Venegas - Lo Siento BB</a></center>

![121212.png](https://cdn.steemitimages.com/DQmYt3EJ15AosXNxApsYGARu2CRekMWLY2Uy9qiSyHQxQtT/121212.png)

<div class="text-justify">

Utilizando un envase de agua de 2.5L organice una rutina para trabajar los grupos musculares de los brazos: Biceps, triceps y hombros, variaciones sencillas que podemos realizar utilizando una silla o un banquito, si tienes algún recipiente más grande para aumentar el peso es completamente valido, de nuevo volvemos a trabajar con series, es decir, vamos a realizar 4 sets de cada ejercicio con la cantidad de repeticiones que se muestra en las imagenes.

|<div class="text-justify"><i>Using a 2.5L container of water organize a routine to work the muscle groups of the arms: Biceps, triceps and shoulders, simple variations that we can perform using a chair or a stool, if you have a larger container to increase the weight is completely valid, again we return to work with series, ie, we will perform 4 sets of each exercise with the number of repetitions shown in the images.</i></div>|
|---|

Los primeros dos ejercicios van a enfocarse en los biceps, luego con el tercer o y cuarto triceps y finalizaremos con dos más para hombros, el ultimo es un isometrico donde vamos a mantener la botella con agua en una misma posición durante un minuto, es importante ubicarla a una altura donde realmente sintamos tensión en el musculo.  Yo subi un poco más arriba de la altura del pectoral. 

|<div class="text-justify"><i>The first two exercises will focus on the biceps, then with the third and fourth triceps and finish with two more for shoulders, the last one is an isometric where we will keep the water bottle in the same position for one minute, it is important to place it at a height where we really feel tension in the muscle. I went a little higher than the height of the pectoral.</i></div>|
|---|

Esta vez utilice algo más latino para el video, creo que ha sido mucha música anglo en mi blog y seamos realistas, es genial entrenar mientras escuchas reggeaton, o al menos ultimamente a mi me ha gustado, el ritmo te motiva a darle con todo. 

|<div class="text-justify"><i>This time I used something more Latin for the video, I think there has been a lot of Anglo music on my blog and let's face it, it's great to train while listening to reggeaton, or at least lately I've been liking it, the rhythm motivates you to go all out.</i></div>|
|---|


</div>

![121212.png](https://cdn.steemitimages.com/DQmYt3EJ15AosXNxApsYGARu2CRekMWLY2Uy9qiSyHQxQtT/121212.png)

|<div class="pull-left">Ejercicio 1</div><div class="pull-right">Exercise 1</div>|
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![Snapshot_292.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458NWiuZeGvgr7uxTFUp8GoMmdmCF6dG9r8uTtUEq5QvrdDXjrvPxTHhDCrksDhSZzCZ.png)

![Snapshot_293.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/245HkmN5pNuFTMSmUkMKfKaD339kTpLTjihzB82KWoesz7v8rWhYg98LDFkARZ2wy6jmG.png)

|<div class="pull-left">Ejercicio 2</div><div class="pull-right">Exercise 2</div>|
|---|

![Snapshot_294.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23r1j8dVRn1pz8KH327LyWdRts9Dc4pcgb1c9Yk2ATid1zRv5ChoDRoGjFkMZ96yswNwr.png)

![Snapshot_295.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23qrLUGF6D5JUpz3dgtFZZTnfMi9nRcXKz6rEDotnSLuT3u7SwL1AsGrsKUaCZyTYSYgV.png)


|<div class="pull-left">Ejercicio 3</div><div class="pull-right">Exercise 3</div>|
|---|


![Snapshot_296.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458NMWeYvBGFfAjtCGKimm4MZYtuGs1y17sWKAGg2TQcF95VpFJujbD6o9eUAW4KfaJ6.png)

![Snapshot_297.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458NMWeYvBGFfAjtr8m995JeNuS6jP3L5djuqb9yvc84JhRTuTyUNk65idnrZFfxZgqi.png)


|<div class="pull-left">Ejercicio 4</div><div class="pull-right">Exercise 4</div>|
|---|


![Snapshot_298.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/245wKaZpHQXw3gVB1vwToy811xPAg6cU5yeK9nsX5sGtdxX9PduoetMK6mxNcPkWuz1Ag.png)

![Snapshot_299.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/245wKaZpHQXvv6zJVUMkNGQmkdvp8iEm5YF2PrGXWhHiJbb9ZMBsU9ZPU77jeACaKgdEW.png)


|<div class="pull-left">Ejercicio 5</div><div class="pull-right">Exercise 5</div>|
|---|


![Snapshot_300.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458LVVGadwnybNSjcMLrt4g3f2yvWfVtXKgndUbFdi2Aq5Ed2AvLKsxPKUNPEWY8G7GH.png)

![Snapshot_301.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458LVVGadwnybNSjbnVsMBTYnCNCpNznarDiKACYZT6wZwar8GtN479D9ZXvzKJUwcyA.png)


|<div class="pull-left">Ejercicio 6</div><div class="pull-right">Exercise 6</div>|
|---|


![Snapshot_302.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23r1iqjfCzcuS9rFuHdHQvtLoFGMMuRENUqwaAuvNqH1pYR1q2LBrTjdeeMZ9ZaW55hwT.png)


![121212.png](https://cdn.steemitimages.com/DQmYt3EJ15AosXNxApsYGARu2CRekMWLY2Uy9qiSyHQxQtT/121212.png)

---

▶️ [3Speak](https://3speak.tv/watch?v=edmanuelwild/bumqxjig)
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properties (23)
authoredmanuelwild
permlinkbumqxjig
categoryhive-189157
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Yo subi un poco más arriba de la altura del pectoral. \r\n\r\n|<div class=\"text-justify\"><i>The first two exercises will focus on the biceps, then with the third and fourth triceps and finish with two more for shoulders, the last one is an isometric where we will keep the water bottle in the same position for one minute, it is important to place it at a height where we really feel tension in the muscle. I went a little higher than the height of the pectoral.</i></div>|\r\n|---|\r\n\r\nEsta vez utilice algo más latino para el video, creo que ha sido mucha música anglo en mi blog y seamos realistas, es genial entrenar mientras escuchas reggeaton, o al menos ultimamente a mi me ha gustado, el ritmo te motiva a darle con todo. \r\n\r\n|<div class=\"text-justify\"><i>This time I used something more Latin for the video, I think there has been a lot of Anglo music on my blog and let's face it, it's great to train while listening to reggeaton, or at least lately I've been liking it, the rhythm motivates you to go all out.</i></div>|\r\n|---|\r\n\r\n\r\n</div>\r\n\r\n![121212.png](https://cdn.steemitimages.com/DQmYt3EJ15AosXNxApsYGARu2CRekMWLY2Uy9qiSyHQxQtT/121212.png)\r\n\r\n|<div class=\"pull-left\">Ejercicio 1</div><div class=\"pull-right\">Exercise 1</div>|\r\n|---|\r\n\r\n\r\n![Snapshot_292.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458NWiuZeGvgr7uxTFUp8GoMmdmCF6dG9r8uTtUEq5QvrdDXjrvPxTHhDCrksDhSZzCZ.png)\r\n\r\n![Snapshot_293.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/245HkmN5pNuFTMSmUkMKfKaD339kTpLTjihzB82KWoesz7v8rWhYg98LDFkARZ2wy6jmG.png)\r\n\r\n|<div class=\"pull-left\">Ejercicio 2</div><div class=\"pull-right\">Exercise 2</div>|\r\n|---|\r\n\r\n![Snapshot_294.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23r1j8dVRn1pz8KH327LyWdRts9Dc4pcgb1c9Yk2ATid1zRv5ChoDRoGjFkMZ96yswNwr.png)\r\n\r\n![Snapshot_295.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23qrLUGF6D5JUpz3dgtFZZTnfMi9nRcXKz6rEDotnSLuT3u7SwL1AsGrsKUaCZyTYSYgV.png)\r\n\r\n\r\n|<div class=\"pull-left\">Ejercicio 3</div><div class=\"pull-right\">Exercise 3</div>|\r\n|---|\r\n\r\n\r\n![Snapshot_296.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458NMWeYvBGFfAjtCGKimm4MZYtuGs1y17sWKAGg2TQcF95VpFJujbD6o9eUAW4KfaJ6.png)\r\n\r\n![Snapshot_297.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458NMWeYvBGFfAjtr8m995JeNuS6jP3L5djuqb9yvc84JhRTuTyUNk65idnrZFfxZgqi.png)\r\n\r\n\r\n|<div class=\"pull-left\">Ejercicio 4</div><div class=\"pull-right\">Exercise 4</div>|\r\n|---|\r\n\r\n\r\n![Snapshot_298.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/245wKaZpHQXw3gVB1vwToy811xPAg6cU5yeK9nsX5sGtdxX9PduoetMK6mxNcPkWuz1Ag.png)\r\n\r\n![Snapshot_299.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/245wKaZpHQXvv6zJVUMkNGQmkdvp8iEm5YF2PrGXWhHiJbb9ZMBsU9ZPU77jeACaKgdEW.png)\r\n\r\n\r\n|<div class=\"pull-left\">Ejercicio 5</div><div class=\"pull-right\">Exercise 5</div>|\r\n|---|\r\n\r\n\r\n![Snapshot_300.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458LVVGadwnybNSjcMLrt4g3f2yvWfVtXKgndUbFdi2Aq5Ed2AvLKsxPKUNPEWY8G7GH.png)\r\n\r\n![Snapshot_301.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/2458LVVGadwnybNSjbnVsMBTYnCNCpNznarDiKACYZT6wZwar8GtN479D9ZXvzKJUwcyA.png)\r\n\r\n\r\n|<div class=\"pull-left\">Ejercicio 6</div><div class=\"pull-right\">Exercise 6</div>|\r\n|---|\r\n\r\n\r\n![Snapshot_302.png](https://files.peakd.com/file/peakd-hive/edmanuelwild/23r1iqjfCzcuS9rFuHdHQvtLoFGMMuRENUqwaAuvNqH1pYR1q2LBrTjdeeMZ9ZaW55hwT.png)\r\n\r\n\r\n![121212.png](https://cdn.steemitimages.com/DQmYt3EJ15AosXNxApsYGARu2CRekMWLY2Uy9qiSyHQxQtT/121212.png)","tags":["spanish","deportes","workout","rutina","hombros","biceps","triceps","fitness"]}},"users":[],"format":"markdown"}"
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