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Ejercicios muy eficaz para activación muscular [ESP][ENG] by jesusaguilarvz

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hive-108943 · @jesusaguilarvz ·
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Ejercicios muy eficaz para activación muscular [ESP][ENG]
<center>

[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeibeipl4keelgtduyjvqb3qidbkhogojiffrjudqia737gbbiwwstu/)](https://3speak.tv/watch?v=jesusaguilarvz/vspkpbgu)

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

</center>

---

---

|<center><a href="https://hive.blog/trending/hive-108943" >STREET  WORKOUT  COMMUNITY</a></center>|
|-|

<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>

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 <div class="text-justify"><div class="pull-left"><center><h1> Ejercicios muy eficaz para activación muscular [ESP] </h1></center></div>

 <div class="text-justify"><div class="pull-right"><center><h1> Very effective exercises for muscle activation [ENG] </h1></center></div>

---

![portada.JPEG](https://images.hive.blog/DQmaqFNM7JfMNHtzFyhd9gv91vMaEE4XVz765H1amvKwT9f/portada.JPEG)

---

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

<div class="text-justify"><div class="pull-left"> Saludos queridos amigos de la comunidad SWC, soy @jesusaguilarvz. Aqui les dejo un post donde trabajo algunas zonas de mi cuerpo con banda elástica, como ya he mencionado no soy de usar pesas pero, me gusta no solo trabajar con mi peso corporal, así que agarró bandas elásticas y sobre todo me gusta trabajar zonas que en calistenia no podemos aislar del todo como son la zona del trapecio, antebrazos, cuando entreno empuje sea en repeticiones de fuerza, tensión o resistencia, siempre buscó abarcar que use mis serratos para poder hacerlo de forma automática , al igual que mis trapecios, ya que cuando comencé en el deporte no usaba esos músculos y desarrolle debilidad en ellos, entonces tiempo después me di de cuenta la importancia que tienen en ejercicios de tensión, Planches, handstand, front lever entre otros, no es una rutina para fortalecer sino para activarlos y algunas ejercicios de bíceps y press de hombros, que cuando le agregamos la banda podemos enfocar en un peso o una dificultad extra para ir mejorando nuestra forma de entrenar, gracias por leer mis post espero que les guste y si me ayudan comentando y compartiendo agradezco mucho. </div>

<div class="text-justify"><div class="pull-right"> Greetings dear friends of the SWC community, I am @jesusaguilarvz. Here I leave a post where I work some areas of my body with an elastic band, as I have already mentioned I do not use weights but I like not only to work with my body weight, so I grabbed elastic bands and above all I like to work areas that In calisthenics we cannot completely isolate such as the trapezius area, forearms, when I train push, be it in repetitions of strength, tension or resistance, he always sought to include that I use my serratoes to be able to do it automatically, just like my trapezius, since when I started in the sport I did not use those muscles and developed weakness in them, then later I realized the importance of tension exercises, planches, handstand, front lever among others, it is not a routine to strengthen but to activate them and some biceps and shoulder press exercises, which when we add the band we can focus on an extra weight or difficulty to improve our way of training, thanks for reading my post I hope you like it and if you help me by commenting and sharing I appreciate it a lot. </div>

---


![contraportada.JPG](https://images.hive.blog/DQme4YD6vsuYKCF2cRYm3RLqD27hv7NWFDqvcBQo672zwpZ/contraportada.JPG)


---

![banner nuevo.png](https://images.hive.blog/DQmTPDWNUmJHwJgye6WKyLDgr6C1X9n5F6vxbkeJXzHszdt/banner%20nuevo.png)

---

|<center> Rutina que realice </center>|<center> Routine that you do </center>| 
|-|-|

<div class="text-justify"><div class="pull-left"> Antes de entrenar siempre hago un calentamiento y estiramiento previo, empiezo con movilidad sin pasar tiempos largos máximo unos 6 segundos para no estirar el músculo, ya después de ello caliento mucho con bandas elásticas, la zona que voy a trabajar es donde hago más énfasis y la otra parte sesiones muy cortas, y los músculos que asisten que son secundario pero que indirectamente son parte de ese grupo muscular los trabajo igual, ejemplo los trapecios se fortalecen cuando se hace hombros y se realiza un empuje extra al final de la repeticiones y es un músculo que asiste y que es de apoyo en ejercicio de tensión, bueno es allí donde con la liga uso para ir activando también ese músculo, empecé con empujes de serrato y trapecio a un brazo por 30 segundos en series de 4 siempre abarcó series de 4, para una vez pasar a empujes de trapecios con ambos brazos, donde hice 4 series de 30 segundos de empujes de trapecios.    </div>

<div class="text-justify"><div class="pull-right"> Before training I always warm up and stretch beforehand, I start with mobility without spending a maximum of 6 seconds to avoid stretching the muscle, and after that I warm up a lot with elastic bands, the area I am going to work on is where I place more emphasis and the other part, very short sessions, and the muscles that assist that are secondary but that are indirectly part of that muscle group are worked the same, for example, the trapezius are strengthened when shoulders are done and an extra push is made at the end of the repetitions and it is a muscle that assists and is supportive in a tension exercise, well, that's where I use the league to activate that muscle as well, I started with serratus and trapezius thrusts with one arm for 30 seconds in series of 4, it always included series of 4, to once move to both arm trapeze pushdowns, where I did 4 sets of 30 second trapezius pushdowns. </div>

---

|<center>Rutina</center>|<center>Routine</center>| 
|-|-|
|<center> Side bend de pies 3x30 segundos </center>|<center> Foot side bend 3x30 seconds </center>| 
|<center> Extensión de hombros 6x30 segundos </center>|<center> Shoulder extension 6x30 seconds </center>| 
|<center> Cadera posterior en suelo 6x30 segundos  </center>|<center> Rear hip on floor 6x30 seconds </center>| 
|<center> Extension de codos 6x30 segundos </center>|<center> Elbow extension 6x30 seconds </center>| 

---

![Banner galeria.png](https://images.hive.blog/DQmbh8xuz34hMhnpPvWBRZ9Z1AyFDns5pCzKUjURcSNSr2g/Banner%20galeria.png)

---

|<center>Rutina(Movie)</center>|<center>Routine(movie)</center>| 
|-|-|


|<center>![1.JPG](https://images.hive.blog/DQmXUZQ8QVHmBeoS6CbcYf8PWHV6Y8ckTme1PukGP4V1gPc/1.JPG)</center>|<center>![2.JPG](https://images.hive.blog/DQmRt9wQ7Ktd2pkWM7gckFosUepWoeiXoQhQi7N1AKEq32V/2.JPG)</center>|
|-|-|
|<center>![3.JPG](https://images.hive.blog/DQmRtMpHgwN3tzqKEh863ssi5jSkPQ2KUw2G13So1Ui7znP/3.JPG)</center>|<center>![4.JPG](https://images.hive.blog/DQmNNe8CRt6DrtwHiRXaEXtahxm4ijqQgmP6iceeve9BiD8/4.JPG)</center>|

---

|<center>Créditos</center>|<center>Credits</center>| 
|-|-| 
|<center>📷Cámara</center>|<center>📷Camara</center>| 
|<center>@ginmyvz</center>|<center>@ginmyvz</center>| 
|<center>🎬Edición</center>|<center>🎬Edition</center>| 
|<center>@ginmyvz</center>|<center>@ginmyvz</center>| 

---


![Hive banner.png](https://images.hive.blog/DQmQM3Xk5o4D1EzKWtmEURxrgUV5L4su7HchdpuEyZWp6QW/Hive%20banner.png)

----

|<center><a href="https://hive.blog/@jesusaguilarvz"><img src="https://images.hive.blog/DQmT9yEUy6dYd9Noj2KUtkhShxTJbo6y39QSwZqUdHqyNES/Picsart_22-09-07_21-00-41-359.jpg"><br/></a></center>|
|---|

---

<center>[![](https://images.hive.blog/DQmX7P4iWUQ7h8JoAeLvKYB13SH2LB51BTbYQ1J6owvVSon/Instagram.png)](https://https://www.instagram.com/aladren_bf//) [![](https://images.hive.blog/DQmXb6rNpP8k1iQCMxMLAMbTHFwgbqsfvPpHXeHTb5QnehL/twitter.png)](https://twitter.com/aladren_bf)</center>

---

|<center>Redes Sociales</center>|<center>Social Network</center>|
|-|-|
|<center>Muchas gracias por leer mi publicación, ¡nos vemos en una próxima publicación</center>|<center>Thank you very much for reading my publication, see you in a next publication!</center>

---

---

▶️ [3Speak](https://3speak.tv/watch?v=jesusaguilarvz/vspkpbgu)
👍  , , , , , , ,
properties (23)
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Aqui les dejo un post donde trabajo algunas zonas de mi cuerpo con banda elástica, como ya he mencionado no soy de usar pesas pero, me gusta no solo trabajar con mi peso corporal, así que agarró bandas elásticas y sobre todo me gusta trabajar zonas que en calistenia no podemos aislar del todo como son la zona del trapecio, antebrazos, cuando entreno empuje sea en repeticiones de fuerza, tensión o resistencia, siempre buscó abarcar que use mis serratos para poder hacerlo de forma automática , al igual que mis trapecios, ya que cuando comencé en el deporte no usaba esos músculos y desarrolle debilidad en ellos, entonces tiempo después me di de cuenta la importancia que tienen en ejercicios de tensión, Planches, handstand, front lever entre otros, no es una rutina para fortalecer sino para activarlos y algunas ejercicios de bíceps y press de hombros, que cuando le agregamos la banda podemos enfocar en un peso o una dificultad extra para ir mejorando nuestra forma de entrenar, gracias por leer mis post espero que les guste y si me ayudan comentando y compartiendo agradezco mucho. </div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\"> Greetings dear friends of the SWC community, I am @jesusaguilarvz. Here I leave a post where I work some areas of my body with an elastic band, as I have already mentioned I do not use weights but I like not only to work with my body weight, so I grabbed elastic bands and above all I like to work areas that In calisthenics we cannot completely isolate such as the trapezius area, forearms, when I train push, be it in repetitions of strength, tension or resistance, he always sought to include that I use my serratoes to be able to do it automatically, just like my trapezius, since when I started in the sport I did not use those muscles and developed weakness in them, then later I realized the importance of tension exercises, planches, handstand, front lever among others, it is not a routine to strengthen but to activate them and some biceps and shoulder press exercises, which when we add the band we can focus on an extra weight or difficulty to improve our way of training, thanks for reading my post I hope you like it and if you help me by commenting and sharing I appreciate it a lot. </div>\r\n\r\n---\r\n\r\n\r\n![contraportada.JPG](https://images.hive.blog/DQme4YD6vsuYKCF2cRYm3RLqD27hv7NWFDqvcBQo672zwpZ/contraportada.JPG)\r\n\r\n\r\n---\r\n\r\n![banner nuevo.png](https://images.hive.blog/DQmTPDWNUmJHwJgye6WKyLDgr6C1X9n5F6vxbkeJXzHszdt/banner%20nuevo.png)\r\n\r\n---\r\n\r\n|<center> Rutina que realice </center>|<center> Routine that you do </center>| \r\n|-|-|\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\"> Antes de entrenar siempre hago un calentamiento y estiramiento previo, empiezo con movilidad sin pasar tiempos largos máximo unos 6 segundos para no estirar el músculo, ya después de ello caliento mucho con bandas elásticas, la zona que voy a trabajar es donde hago más énfasis y la otra parte sesiones muy cortas, y los músculos que asisten que son secundario pero que indirectamente son parte de ese grupo muscular los trabajo igual, ejemplo los trapecios se fortalecen cuando se hace hombros y se realiza un empuje extra al final de la repeticiones y es un músculo que asiste y que es de apoyo en ejercicio de tensión, bueno es allí donde con la liga uso para ir activando también ese músculo, empecé con empujes de serrato y trapecio a un brazo por 30 segundos en series de 4 siempre abarcó series de 4, para una vez pasar a empujes de trapecios con ambos brazos, donde hice 4 series de 30 segundos de empujes de trapecios. </div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\"> Before training I always warm up and stretch beforehand, I start with mobility without spending a maximum of 6 seconds to avoid stretching the muscle, and after that I warm up a lot with elastic bands, the area I am going to work on is where I place more emphasis and the other part, very short sessions, and the muscles that assist that are secondary but that are indirectly part of that muscle group are worked the same, for example, the trapezius are strengthened when shoulders are done and an extra push is made at the end of the repetitions and it is a muscle that assists and is supportive in a tension exercise, well, that's where I use the league to activate that muscle as well, I started with serratus and trapezius thrusts with one arm for 30 seconds in series of 4, it always included series of 4, to once move to both arm trapeze pushdowns, where I did 4 sets of 30 second trapezius pushdowns. </div>\r\n\r\n---\r\n\r\n|<center>Rutina</center>|<center>Routine</center>| \r\n|-|-|\r\n|<center> Side bend de pies 3x30 segundos </center>|<center> Foot side bend 3x30 seconds </center>| \r\n|<center> Extensión de hombros 6x30 segundos </center>|<center> Shoulder extension 6x30 seconds </center>| \r\n|<center> Cadera posterior en suelo 6x30 segundos </center>|<center> Rear hip on floor 6x30 seconds </center>| \r\n|<center> Extension de codos 6x30 segundos </center>|<center> Elbow extension 6x30 seconds </center>| \r\n\r\n---\r\n\r\n![Banner galeria.png](https://images.hive.blog/DQmbh8xuz34hMhnpPvWBRZ9Z1AyFDns5pCzKUjURcSNSr2g/Banner%20galeria.png)\r\n\r\n---\r\n\r\n|<center>Rutina(Movie)</center>|<center>Routine(movie)</center>| \r\n|-|-|\r\n\r\n\r\n|<center>![1.JPG](https://images.hive.blog/DQmXUZQ8QVHmBeoS6CbcYf8PWHV6Y8ckTme1PukGP4V1gPc/1.JPG)</center>|<center>![2.JPG](https://images.hive.blog/DQmRt9wQ7Ktd2pkWM7gckFosUepWoeiXoQhQi7N1AKEq32V/2.JPG)</center>|\r\n|-|-|\r\n|<center>![3.JPG](https://images.hive.blog/DQmRtMpHgwN3tzqKEh863ssi5jSkPQ2KUw2G13So1Ui7znP/3.JPG)</center>|<center>![4.JPG](https://images.hive.blog/DQmNNe8CRt6DrtwHiRXaEXtahxm4ijqQgmP6iceeve9BiD8/4.JPG)</center>|\r\n\r\n---\r\n\r\n|<center>Créditos</center>|<center>Credits</center>| \r\n|-|-| \r\n|<center>📷Cámara</center>|<center>📷Camara</center>| \r\n|<center>@ginmyvz</center>|<center>@ginmyvz</center>| \r\n|<center>🎬Edición</center>|<center>🎬Edition</center>| \r\n|<center>@ginmyvz</center>|<center>@ginmyvz</center>| \r\n\r\n---\r\n\r\n\r\n![Hive banner.png](https://images.hive.blog/DQmQM3Xk5o4D1EzKWtmEURxrgUV5L4su7HchdpuEyZWp6QW/Hive%20banner.png)\r\n\r\n----\r\n\r\n|<center><a href=\"https://hive.blog/@jesusaguilarvz\"><img src=\"https://images.hive.blog/DQmT9yEUy6dYd9Noj2KUtkhShxTJbo6y39QSwZqUdHqyNES/Picsart_22-09-07_21-00-41-359.jpg\"><br/></a></center>|\r\n|---|\r\n\r\n---\r\n\r\n<center>[![](https://images.hive.blog/DQmX7P4iWUQ7h8JoAeLvKYB13SH2LB51BTbYQ1J6owvVSon/Instagram.png)](https://https://www.instagram.com/aladren_bf//) [![](https://images.hive.blog/DQmXb6rNpP8k1iQCMxMLAMbTHFwgbqsfvPpHXeHTb5QnehL/twitter.png)](https://twitter.com/aladren_bf)</center>\r\n\r\n---\r\n\r\n|<center>Redes Sociales</center>|<center>Social Network</center>|\r\n|-|-|\r\n|<center>Muchas gracias por leer mi publicación, ¡nos vemos en una próxima publicación</center>|<center>Thank you very much for reading my publication, see you in a next publication!</center>\r\n\r\n---","tags":["spanish","deportes","swhive","swc","neoxian","neoxianswc","aliento","entropia","chessbrothers","enlace"]}}}"
created2023-05-29 18:12:06
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vote details (8)
@hivebuzz · 
Congratulations @jesusaguilarvz! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)

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@isaac-mir · 
Saludos¡!
Estos ejercicios son muy buenos y eficaces. Excelente post bro!
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@jesusaguilarvz · 
gracias hemano
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@swc-curation · 
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|<center>**Spanish**</center>|<center>**English**</center>|
|-|-|

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

<center><div class="text-justify"><div class="pull-right"><h1>Greetings  @jesusaguilarvz </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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@jesusaguilarvz · 
muchs grcia
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