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Rutina Facil de Tren Superior [ESP | ENG] by victorg30

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hive-108943 · @victorg30 · (edited)
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Rutina Facil de Tren Superior [ESP | ENG]

|<center><a href="link de la noticia" >Street Workout Community (SWC).</a></center>|
|-|

# <center>***Rutina Facil de Tren Superior***</center> 
## <center>***Easy Upper Body Routine***</center>

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#
---

<div class="text-justify">
<p> 

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

***<div class="text-justify"><div class="pull-left">Saludos queridos amigos de <a href="link de la noticia" >Street Workout Community (SWC).</a> Hoy realice un breve entrenamiento super corto de solo 3 ejercicios para el tren superior.</div>***

<div class="text-justify"><div class="pull-right">Greetings dear friends of <a href="link de la noticia" >Street Workout Community (SWC).</a> Today I did a short super short workout of only 3 upper body exercises.</div>

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|<center>***Foto***</center>|<center>***Photo***</center>|
|-|-


|<center>![1685199216404.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23y8jVBHUVVBuPgCQANWBABFRyBRat4pyH9RZbanFzudJDLd1V4QDiZpWnCgmsjanJHLC.jpg)</center>|
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---

|<center>***Video***</center>|
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<center>[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeidqhgeajol4pfpg23ndhlksl7mtk5z65zbojf75wpbu4detd6eyt4/)](https://3speak.tv/watch?v=victorg30/pfknmgaw)</center>

<center>▶️ [Watch on 3Speak](https://3speak.tv/watch?v=victorg30/pfknmgaw)</center>

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***<div class="text-justify"><div class="pull-left"></div>***

<div class="text-justify"><div class="pull-right"></div>

----

|<center>***Explicación***</center>|<center>***Explanation***</center>|
|-|-|

<div class="text-justify"><div class="pull-left">

--------

1.- Push Ups: comienza en posición de tabla con las manos ligeramente separadas del ancho de los hombros y baja tu cuerpo hasta el suelo doblando los codos y vuelve a subir a la posición inicial. Realiza 3 series de 8-12 repeticiones.

-----

2.- Bar Dips: coloca tus manos en la superficie de una barra a nivel de tus hombros y flexiona y vuelve a subir a la misma posición. Realiza 3 series de 8-12 repeticiones.

-----

3.. Plancha: comienza en posición de plank apoyando los antebrazos en el suelo de tal manera que tu cuerpo forme una línea recta. Mantén esta postura durante 30 segundos.

-----

4.- Burpees: comienza en posición vertical, salta hacia abajo para quedar en posición de tabla, realiza una flexión, salta hacia arriba para volver a la posición vertical, realiza un salto hacia arriba extendiendo los brazos. Realiza 3 series de 10 repeticiones.
</div>

<div class="text-justify"><div class="pull-left">

-------

Push Ups: start in a plank position with your hands slightly wider than shoulder width apart and lower your body to the floor by bending your elbows and return to the starting position. Perform 3 sets of 8-12 repetitions.

------

Bar Dips: place your hands on the surface of a bar at shoulder level and bend and come back up to the same position. Perform 3 sets of 8-12 repetitions.-

-----

3.. Plank: start in a plank position with your forearms on the floor so that your body forms a straight line. Hold this position for 30 seconds.

----

Burpees: start in an upright position, jump down to plank position, perform a push-up, jump up to return to the upright position, jump upwards extending your arms. Perform 3 sets of 10 repetitions.
</div>


-------

|<center>**Fotografías**</center>|
|-|
|<center>**Photos**</center>|

---

*<div class="text-justify"><div class="pull-left"></div>*

<div class="text-justify"><div class="pull-right"></div>

------



|<center>***Push Ups***</center>|
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|<center>![1685199216353.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23vsLczpC3n8SxnXjcEkQf9aeH1jF5gfrLjo7P4n8efEPTZaLfhvC3ziD8D3fmfm6AvcV.jpg)</center>|

----


|<center>***Bar Dips***</center>|
|-|
|<center>![1685199216404.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23y8jVBHUVVBuPgCQANWBABFRyBRat4pyH9RZbanFzudJDLd1V4QDiZpWnCgmsjanJHLC.jpg)</center>|


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|<center>***Burpees***</center>|
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|<center>![1685199216364.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23wzd1NAiQxEYPq7PRKb4U5BxhDXt6ZMzSSE7K6Dqn6ssR6HMYmmD9xWGfTbApTbgik25.jpg)</center>|<center>![1685199216378.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23tbkxgqecP7q4Pmoay9J5uJhWWTH9HjchY7Vg8fDYzsXtFChq3totmBpyPEifroV5bY7.jpg)</center>|
|-|-|

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|<center>***Abdominal Plank***</center>|
|-|
|<center>![1685199216392.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23tm6rXwCeQ4yRBaasCakz19v1NgYpEB6b1BuoH14o2b8Uj6LCKghiFr3ob1aY1xH1vuN.jpg)</center>|



---------




|<center>***Créditos***</center>|***Credits***|
|-|-
|<center>***Cámara: @joanfh-workout***</center>|***Camara: @joanfh-workout***|
|<center>Producción</center>|Production|
|<center>@victorg30</center>|@victorg30|



------


|<center>Música</center>|<center>Music</center>|
|-|-|
|<center>La música utilizada en la edición del video está libre de derechos de autor</center>|<center>The music used in the editing of the video is royalty free.</center>|

|<center><a href="https://youtu.be/x8S7ss27sI0">More Plastic - Take Me Back [NCS Release]</a></center>|
|-|

----

#

|<center><a href="https://hive.blog/trending/hive-108943"><img src="https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png"><br/></a></center>|
|---|

#

### <center>***Creating Quality Content***</center>
### <center>***Creador de contenido original***</center>

# 

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|<center>***I want to mark the before and after of this sport***</center>|
|-|
|<center>***Quiero marcar el antes y el después de este deporte***</center>|

# 

# <center>***Social Medial***</center>

### <center>***Instagram***</center>

|<center><a href="https://www.instagram.com/victor_sw30/"><img src="https://images.hive.blog/DQmY1TRvPjA4iRTf1F183SUtLhgqosSyc7p1rAjjvnfvu3v/vicg30.png"><br/></a></center>|
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#

--------------------------------

# <center> <div class="phishy">  ▂▃▄▅▆▇█▓▒░VICTOR░▒▓█▇▆▅▄▃▂ </div> </center>

## <center> <div class="phishy">Ama / Vive / Crea</div> </center>

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|<center>![Victor Guerrero .jpg](https://images.hive.blog/DQmP715DJXpSdg719unTXRZfq7ZQTwVy7SLuUHyCToexr58/Victor%20Guerrero%20.jpg)</center>|
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---

<center>▶️ [3Speak](https://3speak.tv/watch?v=victorg30/pfknmgaw)</center>

---
👍  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 11 others
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Realiza 3 series de 8-12 repeticiones.\r\n\r\n-----\r\n\r\n2.- Bar Dips: coloca tus manos en la superficie de una barra a nivel de tus hombros y flexiona y vuelve a subir a la misma posición. Realiza 3 series de 8-12 repeticiones.\r\n\r\n-----\r\n\r\n3.. Plancha: comienza en posición de plank apoyando los antebrazos en el suelo de tal manera que tu cuerpo forme una línea recta. Mantén esta postura durante 30 segundos.\r\n\r\n-----\r\n\r\n4.- Burpees: comienza en posición vertical, salta hacia abajo para quedar en posición de tabla, realiza una flexión, salta hacia arriba para volver a la posición vertical, realiza un salto hacia arriba extendiendo los brazos. Realiza 3 series de 10 repeticiones.\r\n</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">\r\n\r\n-------\r\n\r\nPush Ups: start in a plank position with your hands slightly wider than shoulder width apart and lower your body to the floor by bending your elbows and return to the starting position. Perform 3 sets of 8-12 repetitions.\r\n\r\n------\r\n\r\nBar Dips: place your hands on the surface of a bar at shoulder level and bend and come back up to the same position. Perform 3 sets of 8-12 repetitions.-\r\n\r\n-----\r\n\r\n3.. Plank: start in a plank position with your forearms on the floor so that your body forms a straight line. Hold this position for 30 seconds.\r\n\r\n----\r\n\r\nBurpees: start in an upright position, jump down to plank position, perform a push-up, jump up to return to the upright position, jump upwards extending your arms. Perform 3 sets of 10 repetitions.\r\n</div>\r\n\r\n\r\n-------\r\n\r\n|<center>**Fotografías**</center>|\r\n|-|\r\n|<center>**Photos**</center>|\r\n\r\n---\r\n\r\n*<div class=\"text-justify\"><div class=\"pull-left\"></div>*\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\"></div>\r\n\r\n------\r\n\r\n\r\n\r\n|<center>***Push Ups***</center>|\r\n|-|\r\n|<center>![1685199216353.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23vsLczpC3n8SxnXjcEkQf9aeH1jF5gfrLjo7P4n8efEPTZaLfhvC3ziD8D3fmfm6AvcV.jpg)</center>|\r\n\r\n----\r\n\r\n\r\n|<center>***Bar Dips***</center>|\r\n|-|\r\n|<center>![1685199216404.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23y8jVBHUVVBuPgCQANWBABFRyBRat4pyH9RZbanFzudJDLd1V4QDiZpWnCgmsjanJHLC.jpg)</center>|\r\n\r\n\r\n------\r\n\r\n\r\n|<center>***Burpees***</center>|\r\n|-|\r\n\r\n|<center>![1685199216364.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23wzd1NAiQxEYPq7PRKb4U5BxhDXt6ZMzSSE7K6Dqn6ssR6HMYmmD9xWGfTbApTbgik25.jpg)</center>|<center>![1685199216378.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23tbkxgqecP7q4Pmoay9J5uJhWWTH9HjchY7Vg8fDYzsXtFChq3totmBpyPEifroV5bY7.jpg)</center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n|<center>***Abdominal Plank***</center>|\r\n|-|\r\n|<center>![1685199216392.jpg](https://files.peakd.com/file/peakd-hive/victorg30/23tm6rXwCeQ4yRBaasCakz19v1NgYpEB6b1BuoH14o2b8Uj6LCKghiFr3ob1aY1xH1vuN.jpg)</center>|\r\n\r\n\r\n\r\n---------\r\n\r\n\r\n\r\n\r\n|<center>***Créditos***</center>|***Credits***|\r\n|-|-\r\n|<center>***Cámara: @joanfh-workout***</center>|***Camara: @joanfh-workout***|\r\n|<center>Producción</center>|Production|\r\n|<center>@victorg30</center>|@victorg30|\r\n\r\n\r\n\r\n------\r\n\r\n\r\n|<center>Música</center>|<center>Music</center>|\r\n|-|-|\r\n|<center>La música utilizada en la edición del video está libre de derechos de autor</center>|<center>The music used in the editing of the video is royalty free.</center>|\r\n\r\n|<center><a href=\"https://youtu.be/e1wR0hpTW-w\">Josh Rubin - Surrender [NCS Release]</a></center>|\r\n|-|\r\n\r\n----\r\n\r\n#\r\n\r\n|<center><a href=\"https://hive.blog/trending/hive-108943\"><img src=\"https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png\"><br/></a></center>|\r\n|---|\r\n\r\n#\r\n\r\n### <center>***Creating Quality Content***</center>\r\n### <center>***Creador de contenido original***</center>\r\n\r\n# \r\n\r\n-----\r\n|<center>***I want to mark the before and after of this sport***</center>|\r\n|-|\r\n|<center>***Quiero marcar el antes y el después de este deporte***</center>|\r\n\r\n# \r\n\r\n# <center>***Social Medial***</center>\r\n\r\n### <center>***Instagram***</center>\r\n\r\n|<center><a href=\"https://www.instagram.com/victor_sw30/\"><img src=\"https://images.hive.blog/DQmY1TRvPjA4iRTf1F183SUtLhgqosSyc7p1rAjjvnfvu3v/vicg30.png\"><br/></a></center>|\r\n|---|\r\n\r\n#\r\n\r\n--------------------------------\r\n\r\n# <center> <div class=\"phishy\"> ▂▃▄▅▆▇█▓▒░VICTOR░▒▓█▇▆▅▄▃▂ </div> </center>\r\n\r\n## <center> <div class=\"phishy\">Ama / Vive / Crea</div> </center>\r\n\r\n------\r\n\r\n|<center>![Victor Guerrero .jpg](https://images.hive.blog/DQmP715DJXpSdg719unTXRZfq7ZQTwVy7SLuUHyCToexr58/Victor%20Guerrero%20.jpg)</center>|\r\n|-|\r\n\r\n\r\n---\r\n\r\n<center></center>","tags":["spanish","deportes","swc","swhive","appreciator","aliento","neoxian","neoxiansw","ocd"]}},"format":"markdown","users":["joanfh-workout","victorg30"]}"
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vote details (75)
@dioskr-swc · 
una rutina muy buena para dias atareados y con poco tiempo para entrenar... buen post
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@victorg30 · 
Así mismo es, sirve para un día muy ocupado y así poder hacer un pequeño entrenamiento
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@hivebuzz · 
Congratulations @victorg30! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)

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@isaac-mir · 
Muy buena Rutina bro
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@victorg30 · 
Gracias
properties (22)
authorvictorg30
permlinkre-isaac-mir-rvfdgd
categoryhive-108943
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@joanfh-workout · 
Un completo gusto ayudarte a grabar bro 💪.
properties (22)
authorjoanfh-workout
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@victorg30 · 
Gracias mi bro 🫂.
properties (22)
authorvictorg30
permlinkre-joanfh-workout-rvfdh4
categoryhive-108943
json_metadata{"tags":["hive-108943"],"app":"peakd/2023.5.1"}
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@juan.avelif · 
que buena rutina hermano me gusto que agregaras los Burpees ya que no veo a mucha gente haciendo ese ejercicio y me parece muy bien que lo pongas ya que si es un ejercicio muy completo
properties (22)
authorjuan.avelif
permlinkrvclmm
categoryhive-108943
json_metadata{"app":"hiveblog/0.1"}
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@victorg30 · 
Gracias por prestar atención al post bro, saludos!
properties (22)
authorvictorg30
permlinkre-juanavelif-rvdlxq
categoryhive-108943
json_metadata{"tags":["hive-108943"],"app":"peakd/2023.5.1"}
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root_title"Rutina Facil de Tren Superior [ESP | ENG]"
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post_id123,921,656
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@swc-curation · 
------

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

<center><div class="text-justify"><div class="pull-left"><h1>Saludos  @victorg30</h1></div></center>

<center><div class="text-justify"><div class="pull-right"><h1>Greetings  @victorg30 </h1></div></center>


#
-------

<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>

#

--------

|<center>[![SWK-4 Comentario.png](https://files.peakd.com/file/peakd-hive/swc-curation/AJdDykb2pMyRUuGSxPHq8vfwiJuCrmQ58xRw24dVZRtHQ7VnuzZW6QhTTdZK9dW.png)](https://peakd.com/c/hive-108943)</center>|
|---|
👍  
properties (23)
authorswc-curation
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vote details (1)
@yeral-diaz · 
Básica y efectiva para variar en días suaves. Saludos!
properties (22)
authoryeral-diaz
permlinkre-victorg30-rvcjup
categoryhive-108943
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@victorg30 · 
Gracias! Saludos
properties (22)
authorvictorg30
permlinkre-yeral-diaz-rvdlws
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