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| json | "{"app": "steemmonsters/0.7.0", "summoner": "starter-38-TdRh", "trx_id": "ca8d2c92c2d55d9c6f3a84e044236dd68d0c0cea", "secret": "cbmoRfq8v0", "team_hash": "65b0333c1132824b9f01eaf5dfab7d9d", "monsters": ["starter-40-1WfM", "starter-34-772A", "C3-96-59913Q7RW0", "C3-131-8TWVODVO8G"]}" |
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| parent_permlink | hive-189157 |
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| author | edmundochauran |
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| permlink | hagamos-ejercicios-de-triceps-desde-casa-totalmente-descomunales-lets-do-totally-gigantic-triceps-exercises-from-home |
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| title | "Hagamos ejercicios de trÃceps desde casa totalmente descomunales.// Let's do totally gigantic triceps exercises from home." |
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| body | "<div class="text-justify">
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Hola un saludo lleno de amor y cargado de energÃa para toda la comunidad deportiva de @fulldeportes, hoy vengo más que nunca mentalizado a trabajar nuestros músculos de manera que ustedes sientan que están avanzando y mejorando a nivel de rendimiento fÃsico, bienestar emocional, aumento de volumen muscular y tonificación de su cuerpo con cada una de mis rutinas, que cabe destacar todos los dÃas son muy diferentes, quiero que activen su cuerpo y pongan en marcha la actividad fÃsica que ejecutaremos para este dÃa, asà que no esperes que te lo cuenten y actÃvate será totalmente brutal.
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Hello, a greeting full of love and full of energy for the entire sports community of @fulldeportes, today I come more mentally than ever to work our muscles so that you feel that you are advancing and improving at the level of physical performance, emotional well-being, increase in muscle volume and toning of your body with each of my routines, which stand out every day are very different, I want you to activate your body and start the physical activity that we will execute for this day, so do not wait for them to tell you and get active it will be totally brutal.
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El dÃa de hoy vengo con una rutina de tres ejercicios, en los cuales trabajaremos nuestros trÃceps, y es que este músculo es uno de mis favoritos también aparte de los pectorales, el trÃceps debemos darle mucha importancia a la hora de incluirlos a nuestras rutinas de ejercicios, dado a que el trÃceps es el músculo más grande de nuestro brazo, este de extiende por la cara posterior del mismo, dividiéndose asà en tres cabezas, las cuales las llamamos parte interna, externa y medio largo, todas estas zonas o vastos como se le conocen normalmente las trabajaremos el dÃa de hoy a intensidad, tanto asà que enfocaremos todo nuestro esfuerzo en dicha zona, para la obtención de definición, tonificación y a aumento del volumen muscular significativamente mis amigos de Hive.
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Today I come with a routine of three exercises, in which we will work our triceps, and this muscle is one of my favorites also apart from the pectorals, the triceps we must give a lot of importance when including them in our routines of exercises, given that the triceps is the largest muscle in our arm, it extends along the back of the arm, thus dividing into three heads, which we call internal, external and medium-long, all these areas or vast as They are known normally, we will work them today at intensity, so much so that we will focus all our effort on that area, to obtain definition, tone and increase muscle volume significantly my friends from Hive.
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Muchos pensarán que estos ejercicios son solamente para aumentar la masa muscular en esta zona para solo lucir la parte estética y pues no es asÃ, ya que trabajando este músculo obtenemos beneficios en nuestro cuerpo para la ejecución de ejercicios de mayor dificultad, y asà como también la prevención de lesiones fortaleciendo este músculo de nuestro brazo, ya que es el encargado de fijar nuestro codo al antebrazo y este pueda extenderse, siendo este el primer extensor nuestro codo, influyendo directamente en los movimientos de fuerza o de agarre de barras para trabajar con peso con nuestras pesas, o implementos que tengan un peso superior a la hora de ejecutar nuestras rutinas de ejercicios.
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Many will think that these exercises are only to increase muscle mass in this area to only show off the aesthetic part and therefore it is not, since by working this muscle we obtain benefits in our body for the execution of exercises of greater difficulty, and as well as the prevention of injuries by strengthening this muscle of our arm, since it is in charge of fixing our elbow to the forearm and this can be extended, this being the first extensor our elbow, directly influencing the movements of force or grip of the bars to work with weight with our weights, or implements that have a higher weight when executing our exercise routines.
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El dÃa de hoy necesitaremos barras, discos y mancuernas, pero este dÃa no será el caso ya que opté por utilizar mi cepillo de escoba nuevamente, dos bolsas y unas botellas de agua de 1,75 litros cada una para la ejecución de mis ejercicios hoy, asà que una ves teniendo todo a la mano, debemos primero que nada realizar nuestros ejercicios de elongación por un periodo de un minuto cuando máximo en cada zona de nuestro tren superior irrigando de esta manera el suficiente ácido láctico en nuestros músculos evitando de esta manera una distensión, desgarre o contractura muscular que nos deje fuera del juego.
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Today we will need bars, discs and dumbbells, but this day it will not be the case since I opted to use my broom brush again, two bags and some bottles of water of 1.75 liters each for the execution of my exercises today. , so once you have everything at hand, we must first of all perform our elongation exercises for a period of one minute at most in each area of ​​our upper body irrigating in this way enough lactic acid in our muscles avoiding in this way a muscle strain, tear or contracture that leaves us out of the game.
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Ahora sà manos a la obra pues a lo que vinimos, de ahora en adelante te mostrare paso a paso y de una manera muy detalla y sencilla como debes realizar los ejercicios del dÃa de hoy, donde te mostrare posicionamiento, ángulos y ejecución de los mismos de manera muy correcta para evitar una lesión, y que los resultados puedas obtenerlos en un lapso de tiempo prudencial, asà que párate del sillón, de tu cama, del baño (risas) si no estás haciendo nada y ponte en sintonÃa deportiva conmigo para esta rutina asà que sÃgueme activa tu cuerpo ya:
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Now let's get to work because what we came to, from now on I will show you step by step and in a very detailed and simple way how you should do the exercises today, where I will show you positioning, angles and execution of the same in a very correct way to avoid an injury, and that the results can be obtained in a reasonable period of time, so get off the couch, your bed, the bathroom (laughs) if you are not doing anything and get in tune with me for this routine so follow me activate your body now:
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**Ejercicio 1: Tate Press con banco**.
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**Exercise 1: Tate Press with bench**.
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Acá en este ejercicio primero que nada debemos tener las dos botellas de agua para trabajar, además de un banco, silla o en su defecto en el suelo para acostarnos no hay problema alguno, ahora si teniendo nuestros implementos de trabajo procederemos acostarnos boca arriba, sujetamos nuestras botellas de agua una en cada mano mano en posición de prono, ahora retiraremos nuestros brazos hasta que las dos botellas de agua toquen entre si, una ves adoptando nuestra posición inicial procederemos a descender lentamente en un movimiento controlado flexionando nuestros codos, una ves nuestras botellas de agua toquen entre sà de manera vertical procederemos a elevarlas en un movimiento explosivo hacia arriba quedando estas de forma horizontal, este ejercicio lo haremos con intensidad, haciendo tantas repeticiones como podamos hasta que el músculo se agote, asà que dale tu puedes que arda ese trÃceps vamos.
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Here in this exercise, first of all we must have the two bottles of water to work, in addition to a bench, chair or failing that on the floor to lie down there is no problem, now if having our work implements we will proceed to lie on our back, we hold our water bottles, one in each hand, hand in the prone position, now we will withdraw our arms until the two bottles of water touch each other, once adopting our initial position we will proceed to descend slowly in a controlled movement flexing our elbows, once our Bottles of water touch each other vertically, we will proceed to raise them in an explosive upward movement, leaving these horizontally, this exercise will be done with intensity, doing as many repetitions as we can until the muscle is exhausted, so give it, you can burn that triceps come on.
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Acá en este ejercicio enfocaremos todo nuestro poder en la porción larga del trÃceps, siendo este un ejercicio brutal para este músculo donde las tres cabezas trabajan simultáneamente, además cabe destacar que también trabajan nuestros pectorales al mismo tiempo con este movimiento, uno de los beneficios que obtendremos será definición, tonificación y aumento del volumen muscular de nuestro trÃceps, es demasiado bueno para no incluirlo en nuestra rutina de ejercicios asà que se los recomiendo amigos de @fulldeportes.
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Here in this exercise we will focus all our power on the long portion of the triceps, this being a brutal exercise for this muscle where all three heads work simultaneously, it should also be noted that our pectorals also work at the same time with this movement, one of the benefits that We will obtain definition, toning and increased muscle volume of our triceps, it is too good not to include it in our exercise routine so I recommend them to you, friends of @fulldeportes.
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**Ejercicio 2: Patada de burro**.
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**Exercise 2: Donkey kick**
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Este ejercicio lleva por nombre patada de burro ya que simularemos con este movimiento de nuestros brazos la patada de burro (risas), primero que nada debemos estar de pie, flexionaremos nuestras rodillas ligeramente, nuestro torso debemos inclinarlo hacia adelante, ojo no debemos encorvar la la espalda y menos aún la zona lumbar, sujetaremos en cada mano una botella de agua, el agarre debe ser supino colocando nuestras manos al lado de la muslos, una ves adoptando esta posición inicial empezaremos a llevar nuestros brazos lo mas atrás que podamos en un movimiento explosivo hasta nuestros glúteos, nos sostenemos allà por 4 segundo, después llevaremos lentamente nuestras manos al lado de los muslos volviendo asà a la posición inicial, de este ejercicio haremos tantas repeticiones como podamos, has que se sienta el trabajo dándole intensidad que ardan esos trÃceps vamos pues dale con fuerza no desmayos.
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This exercise is called the donkey kick since we will simulate the donkey kick with this movement of our arms (laughs), first of all we must stand, we will bend our knees slightly, our torso we must lean forward, eye we must not bend the the back and even less the lumbar area, we will hold a bottle of water in each hand, the grip must be supine placing our hands next to the thighs, once adopting this initial position we will begin to bring our arms as far back as we can in a explosive movement to our buttocks, we hold there for 4 seconds, then we will slowly bring our hands to the side of the thighs thus returning to the starting position, from this exercise we will do as many repetitions as we can, make the work feel giving intensity that those burn triceps come on then give it hard do not faint.
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Acá en este ejercicio trabajaremos la cabeza inferior y larga de nuestro trÃceps, ya que enfocamos allà toda la intensidad del ejercicio, nuestro musculo trabajará de una manera concentrada al sostener las botellas de agua una ves realizamos ese movimiento explosivo hacia atrás, este ejercicio nos brindara tonificación, definición y aumento del volumen muscular en el trÃceps, no cabe duda que debemos incluirlo en nuestras rutinas para obtener resultados a mediano plazo mis amigos se los recomiendo estoy cansado con este ejercicio, y creerán que es mentira pero muchos dicen que es fácil ejecutarlo y no es asà inténtenlo y verán.
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Here in this exercise we will work the lower and long head of our triceps, since we focus all the intensity of the exercise there, our muscle will work in a concentrated way by holding the water bottles once we perform that explosive movement backwards, this exercise will give us toning, defining and increasing muscle volume in the triceps, there is no doubt that we must include it in our routines to obtain medium-term results, my friends I recommend them I am tired with this exercise, and they will believe that it is a lie but many say that it is easy to execute it and it is not like that, try it and you will see.
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**Ejercicio 3: Press Frances con barra**.
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**Exercise 3: Press Frances with bar**
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En este ejercicio aparece mi cepillo de escoba conjuntamente con las bolsas y botellas de agua (risas) y es que asà estos son mis implementos de trabajos, no podemos parar nunca, ok una ves teniendo todo a la mano debemos acostarnos boca arriba, flexionaremos nuestras rodillas juntando las para que nuestra espalda quede más recta, la barra la sostendremos con ambas manos en modo de pronación, luego de adoptar esta posición inicial elevaremos la barra extendiendo nuestros brazos hacia arriba, luego flexionaremos los codos acercaremos la barra hasta nuestra cara formando asà un ángulo de 90grados con nuestros codos allà nos sostendremos 4 segundos aguantando esta posición, para asà volver a elevar la barra volviendo asà a la posición inicial, de este ejercicio haremos tantas repeticiones como podamos hasta agotar el trÃceps, que trabajen duro que quemen, dale que ti puedes mi amigo asà vamos.
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In this exercise my broom brush appears together with the bags and bottles of water (laughs) and this is how these are my work implements, we can never stop, ok once we have everything at hand we must lie on our back, we will flex our knees together so that our back is straighter, we will hold the bar with both hands in pronation mode, after adopting this initial position we will raise the bar by extending our arms up, then we will flex our elbows we will bring the bar closer to our face thus forming An angle of 90 degrees with our elbows there we will hold for 4 seconds holding this position, in order to raise the bar again, thus returning to the initial position, of this exercise we will do as many repetitions as we can until the triceps are exhausted, they work hard that they burn, give it that you can my friend so let's go.
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Este ejercicio solo trabaja el trÃceps mas ningún músculos, enfocando en sus tres cabezas todos la intensidad por la posición que adoptamos a la hora de ejecutarlo, este movimiento nos brindará beneficios en aumento del volumen muscular, tonificación y desarrollo de fuerza bruta en nuestro brazos, este debemos incluirlo en nuestra lista para futuras rutinas con peso, se los recomiendo a ojos cerrados mis estimados seguidores.
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This exercise only works the triceps but no muscles, focusing on its three heads all the intensity due to the position we adopt when executing it, this movement will provide us with benefits in increasing muscle volume, toning and developing brute strength in our arms, We must include this in our list for future weight routines, I recommend them blindly to my dear followers.
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Una ves terminando nuestra rutina de trÃceps, debemos primero que nada realizar nuestros ejercicios de elongación para asà evitar calambres, o contracciones musculares en el periodo de descanso, asà que también es recomendable tomar jugo de naranja y comer dos cambures por lo mÃnimo ya que obtendremos vitamina c y fibra para los músculos.
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Once we finish our triceps routine, we must first of all perform our elongation exercises in order to avoid cramps, or muscle contractions in the rest period, so it is also advisable to drink orange juice and eat two bananas at least since we will get vitamin c and fiber for muscles.
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Esta rutina de hoy es un regalo para todos aquellos que quieran iniciarse en este mundo del fitness, o también si ta están metidos de llenos para que lo adapten a sus rutinas, me encanta emplear estos ejercicios por que los resultados que me han dado son asombrosos, s cierto que para ello debemos tener constancia, dedicación y entrega a este estilo de vida que es demasiado maravilloso.
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This routine today is a gift for all those who want to start in this world of fitness, or also if they are full to adapt it to their routines, I love using these exercises because the results they have given me are amazing It is true that for this we must have perseverance, dedication and dedication to this lifestyle that is too wonderful.
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Asà que amigo Hive si aún estás indeciso que hacer una tarde en tu hogar, y estas sentado sin hacer nada te invito a que rompas estereotipos y que no te de pena a iniciarte en el mundo fitness con la ruta deportiva que te presento todos los dÃas con mucho amor y cariño, sal del sedentarismo y dale un golpe a la mesa venciendo y previniendo enfermedades de obesidad, colesterol y presión arterial con mis rutinas, ya que adquirirás salud, bienestar emocional y un cuerpo envidiable para todos.
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So friend Hive if you are still undecided what to do an afternoon at home, and you are sitting without doing anything, I invite you to break stereotypes and do not feel sorry to start in the fitness world with the sports route that I present to you every day With much love and affection, come out of a sedentary lifestyle and hit the table by overcoming and preventing obesity, cholesterol and blood pressure diseases with my routines, since you will acquire health, emotional well-being and an enviable body for everyone.
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Sin prolongar más toca despedirme de cada uno de ustedes amigos mÃos, debo darle las gracias gracias a la comunidad @fulldeportes por haberme abierto las puertas de iniciarme como escritor deportivo, asà como también debo dar gracias a su administración que siempre están presente en el apoyo a nuestros trabajos, hasta una próxima ocasión chaooooooooooo.
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Without prolonging any more, it is time to say goodbye to each of you my friends, I must thank the @fulldeportes community for having opened the doors to start me as a sports writer, as well as I must also thank your administration who are always present in the support to our jobs, until the next time bye-bye.
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Todo el contenido que se encuentra en esta publicación es amplia-mente original del autor, cualquier duda y recopilación del mismo, deben hacer mención de mi persona.</div>
* El texto es original de: @edmundochauran.
* Todos los Derechos Reservados / @edmundochauran.
* FotografÃas tomadas de mi telefono Huawei p30 lite y editadas con picArts.
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All the content found in this publication is largely original by the author, any doubt and compilation thereof, must make mention of me. </div>
* The text is original from: @edmundochauran.
* All Rights Reserved / @edmundochauran.
* Photographs taken from my Huawei p30 lite phone and edited with picArts.
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Why won't you love Tom and Jerry the most?? You eeehhhh...so that you can learn one or two tricks and use on me......hehhehhehehheheh
>Cartoons help in getting rid of boredom. I still love it no matter what. At times most of my friends laugh and say I'm acting like a kid all Because I watch cartoons but trust me!! I really don't care I keep watching what makes me happy.
hhhahahhahaa, yeah, I love watching cartoons too. Don't mind your friends, they don't know what they are missing.
---
<center><sub>Posted via [proofofbrain.io](https://www.proofofbrain.io/@edystringz/quh4c2)</sub></center>" |
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