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RUTINA DE PECTORAL Y TRÍCEPS (PRINCIPIANTES) [SPA 🇻🇪] [ENG 🇺🇸] by whoismota

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hive-108943 · @whoismota · (edited)
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RUTINA DE PECTORAL Y TRÍCEPS (PRINCIPIANTES) [SPA 🇻🇪] [ENG 🇺🇸]
|<center><a href="https://hive.blog/trending/hive-108943" >STREET  WORKOUT  COMMUNITY</a></center>|
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<center>



![Picsart_22-07-08_09-50-26-902.png](https://images.hive.blog/DQmfHG1kjKW75ZYsVmoX15ybzQpvnFLns1LiCRx3v8BtVo8/Picsart_22-07-08_09-50-26-902.png)



</center>

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# <center> RUTINA DE PECTORAL Y TRÍCEPS (PRINCIPIANTES)[SPA 🇻🇪] [ENG 🇺🇸] </center>

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# <center> PECTORAL AND TRÍCEPS ROUTINE (BEGINNERS) [SPA 🇻🇪] [ENG 🇺🇸]</center>


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|<center>SPANISH 🇻🇪</center>|<center>ENGLISH 🇺🇸</center>|
|-|-|

<div class="text-justify">
Que tal a todos amigos de Hive y de <a href=" https://hive.blog/trending/hive-108943" >SWC</a>, el día de hoy vamos a realizar una rutina para principiantes que engloba el grupo muscular conformado por el pectoral y los tríceps. Es una rutina que puedes realizar en casa y te ayudará a ganar fuerza en tus inicios en la calistenia.

-----

> How about all friends of Hive and <a href=" https://hive.blog/trending/hive-108943" >SWC</a>, today we are going to perform a routine for beginners that encompasses the muscle group consisting of the pectoral and triceps. It is a routine that you can perform at home and will help you gain strength in your beginners in calisthenics.


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<center>




![IMG_20220914_115807.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tbkycGCkSSwg6W4pwnUK3Z6rUsVXZfptc4d2kJbZcYDymAm94Ny5cW5k4hGBRY1v9Bi.jpg)




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<center>**INTRODUCCIÓN - INTRODUCTION**</center>

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|<center>SPANISH 🇻🇪 </center>|<center>ENGLISH 🇺🇲</center>|
|-|-|



<div class="text-justify">

 Vamos a trabajar con 3 diferentes variantes de flexiones de pecho, las cuales son: Flexiones explosivas, flexiones estáticas y flexiones normales. Se trabaja con tantas variantes de un solo ejercicio porque el músculo necesita diferentes estímulos para que crezca y pueda desarrollar más fuerza. Sin más que decir, vamos con la rutina.

-----

> We are going to work with 3 different variations of push-ups, which are: Explosive push-ups, static push-ups and normal push-ups. We work with so many variations of a single exercise because the muscle needs different stimuli to grow and develop more strength. Without more to say, let's go with the routine.

---
---


|<center>EJERCICIOS</center>|<center>EXERCISES</center>|
|-|-|


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

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<center>

|EJERCICIO|REPETICIONES|SERIES|
|-|-|-|
|FLEXIONES EXPLOSIVAS|5|4|
|FLEXIONES ESTÁTICAS|6 - 12 SEG|4|
|FLEXIONES|5|4|


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</div>
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|EXERCISES|REPETITIONS|SERIES|
|-|-|-|
|EXPLOSIVE PUSH-UPS|5|4|
|STATICS PUSH-UPS|6 - 12 SEC|4|
|PUSH-UPS|5|4|


<center>

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# <center>**CORTOMETRAJE 🎬**</center>
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<center>https://3speak.tv/watch?v=whoismota/xegzhnsw</center>
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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>


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

|<center>EJERCICIOS</center>|<center>EXERCISES</center>|
|-|-|
|<center>Ejercicio N°1</center>|<center>Exercise N°1</center>|

<center>
```
FLEXIONES EXPLOSIVAS 

Es un tipo de flexiones donde se trabaja la explosividad de los músculos. Se realizan haciendo un salto cuando estemos subiendo la flexión.

```
```
EXPLOSIVE PUSH-UPS 

It is a type of push-ups where the explosiveness of the muscles is worked. They are performed by doing a jump when we are raising the push-up.

```

<center>

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<center>





![IMG_20220914_124643.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tmBhUrvaXLkQnf46T15iHGvtmGNjhKUU2NLcrbqR1v8LLSGVceYtXuJkAXsPHPLQA3c.jpg)





</center>


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|<center>Ejercicio N°2</center>|<center>Exercise N°2</center>|
|-|-|

<center>
```
FLEXIONES ESTÁTICAS 

En ésta variante de flexiones vamos a aguantar en la posición de flexiones con los codos formando un ángulo de 90 grados

```
```
STATICS PUSH-UPS 

In this push-up variation we will hold in the push-up position with the elbows forming a 90-degree angle.


```

<center>

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<center>




![Adobe_Express_20220914_1246120_1.png](https://files.peakd.com/file/peakd-hive/whoismota/23tbibk6qXg3qXcZdt9BRhsWZrLbBPeJ5RBV8ZGHvZPxjP3bNsrRfAFGpj12C8oLWaXPn.png)




</center>

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<center>Ejercicio N°3</center>|<center>Exercise N°3</center>|
|-|-|

<center>
```
FLEXIONES

Las clásicas flexiones que todos conocemos, bajando hasta que los codos formen un ángulo de 90 grados y volviendo a subir. (En el caso de no poder hacerlas por cansancio, hacerlas asistidas con las rodillas)

```
```
PUSH-UPS 

The classic push-ups that we all know, going down until the elbows form a 90 degree angle and coming back up again. (In case of not being able to do them due to fatigue, do them assisted with the knees).

```

<center>

-----

<center>





![IMG_20220914_124652.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tbkgCoqSuSf7Dt3oVvwVkQBVaAtnhQWy6fjdbfp7j6iwxyaMCZNYM2mdUzF5TYi6c5k.jpg)





</center>

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<div class="text-justify">

*Muchas gracias a todos por su atención. ¡Nos vemos luego en el próximo post!*

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> *Thank you for all atention, see you in the next post!*


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<center>![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)</center>

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<center>

|<center>CRÉDITOS<center>|<center>DEL<center>|<center>CONTENIDO<center>|
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|<center>CAMARA<center>|<center>EDICION<center>|<center>MÚSICA<center>|
|<center>@whoismota<center>|<center>@whoismota<center>|<center><a href="https://youtube.com/c/NoCopyrightSounds"><strong> NCS</strong></a></center>|

<center>

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<center>

|<center>CREDITS<center>|<center>FOR<center>|<center>CONTENT<center>|
|-|-|-|
|<center>CAMERA<center>|<center>EDITION<center>|<center>MUSIC<center>|
|<center>@whoismota<center>|<center>@whoismota<center>|<center><a href="https://youtube.com/c/NoCopyrightSounds"><strong> NCS</strong></a></center>|

<center>

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<center>https://youtu.be/5Dj66BaklmU</center>
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<center><a href="https://hive.blog/trending/hive-108943">![IMG_20220829_011130.png](https://files.peakd.com/file/peakd-hive/pimoswo/23tbRPSySkQKraL5jUyrsHDnqHvH4tqTCDQ1xRtvnjh5nyDcFWZHkt6hfnqJDt2tyRaav.png)<br/></a></center>

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<center><a href="https://hive.blog/@whoismota">
![IMG_20220905_170134.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tvitWFHbfHX3G6Rs1z559bGbisHptiStHyHoPWCMyBccdCP16CqtuRK6NUGrEHRicMM.jpg)<br/></a></center>|
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<center><a href="https://instagram.com/motaenz?igshid=YmMyMTA2M2Y=">![IMG_20220904_231201.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23swXNHms7GHKTbyVeghscYScUpDRLCWL756NHWxYxCsPjvsbTBSBL6py3AinfLtaeoAz.jpg)<br/></a></center>|
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Es una rutina que puedes realizar en casa y te ayudará a ganar fuerza en tus inicios en la calistenia.\n\n-----\n\n> How about all friends of Hive and <a href=\" https://hive.blog/trending/hive-108943\" >SWC</a>, today we are going to perform a routine for beginners that encompasses the muscle group consisting of the pectoral and triceps. It is a routine that you can perform at home and will help you gain strength in your beginners in calisthenics.\n\n\n------\n\n<center>\n\n\n\n\n![IMG_20220914_115807.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tbkycGCkSSwg6W4pwnUK3Z6rUsVXZfptc4d2kJbZcYDymAm94Ny5cW5k4hGBRY1v9Bi.jpg)\n\n\n\n\n</center>\n\n------\n\n\n\n<center>**INTRODUCCIÓN - INTRODUCTION**</center>\n\n-------\n\n\n|<center>SPANISH 🇻🇪 </center>|<center>ENGLISH 🇺🇲</center>|\n|-|-|\n\n\n\n<div class=\"text-justify\">\n\n Vamos a trabajar con 3 diferentes variantes de flexiones de pecho, las cuales son: Flexiones explosivas, flexiones estáticas y flexiones normales. Se trabaja con tantas variantes de un solo ejercicio porque el músculo necesita diferentes estímulos para que crezca y pueda desarrollar más fuerza. Sin más que decir, vamos con la rutina.\n\n-----\n\n> We are going to work with 3 different variations of push-ups, which are: Explosive push-ups, static push-ups and normal push-ups. We work with so many variations of a single exercise because the muscle needs different stimuli to grow and develop more strength. Without more to say, let's go with the routine.\n\n---\n---\n\n\n|<center>EJERCICIOS</center>|<center>EXERCISES</center>|\n|-|-|\n\n\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\n\n---\n\n\n<center>\n\n|EJERCICIO|REPETICIONES|SERIES|\n|-|-|-|\n|FLEXIONES EXPLOSIVAS|5|4|\n|FLEXIONES ESTÁTICAS|6 - 12 SEG|4|\n|FLEXIONES|5|4|\n\n\n-----\n</div>\n-----\n\n|EXERCISES|REPETITIONS|SERIES|\n|-|-|-|\n|EXPLOSIVE PUSH-UPS|5|4|\n|STATICS PUSH-UPS|6 - 12 SEC|4|\n|PUSH-UPS|5|4|\n\n\n<center>\n-----\n-----\n\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\n\n\n<div class=\"text-justify\">\n<p> \n\n|<center>EJERCICIOS</center>|<center>EXERCISES</center>|\n|-|-|\n|<center>Ejercicio N°1</center>|<center>Exercise N°1</center>|\n\n<center>\n```\nFLEXIONES EXPLOSIVAS \n\nEs un tipo de flexiones donde se trabaja la explosividad de los músculos. Se realizan haciendo un salto cuando estemos subiendo la flexión.\n\n```\n```\nEXPLOSIVE PUSH-UPS \n\nIt is a type of push-ups where the explosiveness of the muscles is worked. They are performed by doing a jump when we are raising the push-up.\n\n```\n\n<center>\n\n-----\n\n<center>\n\n\n\n\n\n![IMG_20220914_124643.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tmBhUrvaXLkQnf46T15iHGvtmGNjhKUU2NLcrbqR1v8LLSGVceYtXuJkAXsPHPLQA3c.jpg)\n\n\n\n\n\n</center>\n\n\n------\n\n|<center>Ejercicio N°2</center>|<center>Exercise N°2</center>|\n|-|-|\n\n<center>\n```\nFLEXIONES ESTÁTICAS \n\nEn ésta variante de flexiones vamos a aguantar en la posición de flexiones con los codos formando un ángulo de 90 grados\n\n```\n```\nSTATICS PUSH-UPS \n\nIn this push-up variation we will hold in the push-up position with the elbows forming a 90-degree angle.\n\n\n```\n\n<center>\n\n-----\n\n<center>\n\n\n\n\n![Adobe_Express_20220914_1246120_1.png](https://files.peakd.com/file/peakd-hive/whoismota/23tbibk6qXg3qXcZdt9BRhsWZrLbBPeJ5RBV8ZGHvZPxjP3bNsrRfAFGpj12C8oLWaXPn.png)\n\n\n\n\n</center>\n\n------\n\n<center>Ejercicio N°3</center>|<center>Exercise N°3</center>|\n|-|-|\n\n<center>\n```\nFLEXIONES\n\nLas clásicas flexiones que todos conocemos, bajando hasta que los codos formen un ángulo de 90 grados y volviendo a subir. (En el caso de no poder hacerlas por cansancio, hacerlas asistidas con las rodillas)\n\n```\n```\nPUSH-UPS \n\nThe classic push-ups that we all know, going down until the elbows form a 90 degree angle and coming back up again. (In case of not being able to do them due to fatigue, do them assisted with the knees).\n\n```\n\n<center>\n\n-----\n\n<center>\n\n\n\n\n\n![IMG_20220914_124652.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tbkgCoqSuSf7Dt3oVvwVkQBVaAtnhQWy6fjdbfp7j6iwxyaMCZNYM2mdUzF5TYi6c5k.jpg)\n\n\n\n\n\n</center>\n\n------\n\n------\n\n<div class=\"text-justify\">\n\n*Muchas gracias a todos por su atención. ¡Nos vemos luego en el próximo post!*\n\n-----\n> *Thank you for all atention, see you in the next post!*\n\n\n----\n\n---\n\n<center>![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)</center>\n\n-----\n\n<center>\n\n|<center>CRÉDITOS<center>|<center>DEL<center>|<center>CONTENIDO<center>|\n|-|-|-|\n|<center>CAMARA<center>|<center>EDICION<center>|<center>MÚSICA<center>|\n|<center>@whoismota<center>|<center>@whoismota<center>|<center><a href=\"https://youtube.com/c/NoCopyrightSounds\"><strong> NCS</strong></a></center>|\n\n<center>\n\n-----\n<center>\n\n|<center>CREDITS<center>|<center>FOR<center>|<center>CONTENT<center>|\n|-|-|-|\n|<center>CAMERA<center>|<center>EDITION<center>|<center>MUSIC<center>|\n|<center>@whoismota<center>|<center>@whoismota<center>|<center><a href=\"https://youtube.com/c/NoCopyrightSounds\"><strong> NCS</strong></a></center>|\n\n<center>\n\n-----\n<center>https://youtu.be/5Dj66BaklmU</center>\n-----\n-----\n<center><a href=\"https://hive.blog/trending/hive-108943\">![IMG_20220829_011130.png](https://files.peakd.com/file/peakd-hive/pimoswo/23tbRPSySkQKraL5jUyrsHDnqHvH4tqTCDQ1xRtvnjh5nyDcFWZHkt6hfnqJDt2tyRaav.png)<br/></a></center>\n\n-----\n\n<center><a href=\"https://hive.blog/@whoismota\">\n![IMG_20220905_170134.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23tvitWFHbfHX3G6Rs1z559bGbisHptiStHyHoPWCMyBccdCP16CqtuRK6NUGrEHRicMM.jpg)<br/></a></center>|\n|---| \n\n-----\n\n<center><a href=\"https://instagram.com/motaenz?igshid=YmMyMTA2M2Y=\">![IMG_20220904_231201.jpg](https://files.peakd.com/file/peakd-hive/whoismota/23swXNHms7GHKTbyVeghscYScUpDRLCWL756NHWxYxCsPjvsbTBSBL6py3AinfLtaeoAz.jpg)<br/></a></center>|\n|---|\n\n\n</p></div","tags":["spanish","deportes","swhive","swc","neoxian","neoxianswc","calistenia"]}},"users":["whoismota"],"format":"markdown"}"
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vote details (49)
@blas-training · 
Esta buena la rutina bro ,buen trabajo
properties (22)
authorblas-training
permlinkri7nxd
categoryhive-108943
json_metadata{"app":"hiveblog/0.1"}
created2022-09-14 17:44:12
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@hivebuzz · 
Congratulations @whoismota! You have completed the following achievement on the Hive blockchain and have been rewarded with new badge(s):

<table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@whoismota/replies.png?202209142058"></td><td>You got more than 50 replies.<br>Your next target is to reach 100 replies.</td></tr>
</table>

<sub>_You can view your badges on [your board](https://hivebuzz.me/@whoismota) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub>
<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>



**Check out the last post from @hivebuzz:**
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properties (22)
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@pimoswo · 
Brutal rutina hermano, muy completa y me encantó la recomendación
properties (22)
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@raumijares · 
Una rutina Básica pero eficiente, supiste que ejercicios usar y como usarlos muy bien post, hermano 💪
properties (22)
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@swc-curation · 
|<center>***Spanish***</center>|<center>***English***</center>|
|-|-|

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

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


#
-------

<div class="text-justify"><div class="pull-left">El equipo de Curación de "<a href="https://hive.blog/trending/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://hive.blog/trending/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><a href="https://hive.blog/trending/hive-108943"><img src="https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png"><br/></a></center>|
|---|
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@yeral-diaz · 
Saludos Hermano, me gustó mucho. Variar las explosivas con estáticos son super para lograr una resistencia rápida en el empuje. Buen post 💪🏽
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