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1. | parent_author | "" |
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parent_permlink | hive-108943 |
---|
author | arreaza-sw |
---|
permlink | mdnuvwas |
---|
title | "Rutina de básicos con lastre nivel intermedio 😎💪 [ESP🇻🇪/ING🇺🇸]" |
---|
body | "<center>
[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeiemwrtp5rgmzb2cqot7psm6zlubbwpwgjbx3hbt7xliunayzjqlom/)](https://3speak.tv/watch?v=arreaza-sw/mdnuvwas)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=arreaza-sw/mdnuvwas)
</center>
---
---
</center>
---
|<center>*<div class="phishy">Street Workout</div> <a href="https://hive.blog/trending/hive-108943" >Commiunity</a>*</center>|
|-|
# <center>Fortalece tus básicos con peso y sin peso con esta rutina </center>
## <center>***Strengthen your basics with weight and without weight with this routine***</center>
#
---
<div class="text-justify">
<p>
|<center>*Spanish*</center>|<center>*English*</center>|
|-|-|
*<div class="text-justify"><div class="pull-left">Un gran saludos amigos de <div class="phishy">Hive</div> y compañeros de <div class="phishy">Street Workout</div> <a href="https://hive.blog/trending/hive-108943" >Community</a>, mi nombre es Jesús y en esta oportunidad les traeré una rutina para fortalecer tus básicos.</div>*
<div class="text-justify"><div class="pull-left">A big greetings friends of <div class="phishy">Hive</div> and colleagues of <div class="phishy">Street Workout</div> <a href="https://hive.blog/trending/hive-108943" >Community</a>,My name is Jesus and in this opportunity I will bring you a routine to strengthen your basics.</div>
<center></center>
## <center></center>
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|<center>https://images.ecency.com/DQmVdHNnzktLjs4LscV1K5xeGrQe24gfovrYSpvd3ukHZAt/screenshot_6.png</center>|
|-|
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<div class="text-justify"><div class="pull-left"><center><h1>Entrenamiento para fortalecer los básicos </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Training to strengthen the basics</h1></center></div>
----
<div class="text-justify"><div class="pull-left">Este entrenamiento es la manera más afectiva de fortalecer todo el tren superior e incrementar la fuerza de agarre, y fortalecimiento de varios músculos, cuyos ejercicios sirven para tener una mayor resistencia a la hora de hacer un ejercicio de mayor intensidad. Este tipo de rutinas principalmente es para personas que quieren fortalecer su fuerza en básicos y obtener más resistencia en repeticiones, ya que son muy efectivas a la hora de progresar, si eres una de esas personas pues sígueme, que el día de hoy te traeré una rutina para que ejercites algunos de los músculos que son los siguientes (hombro, dorsales, antebrazo, tríceps, bíceps y abdomen estos son unos de los principales) sin más nada que decir... ¡Comencemos!</div>
<div class="text-justify"><div class="pull-right">This training is the most affective way to strengthen the entire upper body and increase grip strength, and strengthening of various muscles, whose exercises serve to have greater resistance when doing a higher intensity exercise. This type of routines is mainly for people who want to strengthen their strength in basic and get more resistance in repetitions, as they are very effective when it comes to progress, if you are one of those people then follow me, that today I will bring you a routine to exercise some of the muscles that are the following (shoulder, back, forearm, triceps, biceps and abdomen these are some of the main ones) without more nothing to say .... Let's get started!!</div>
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|<center>![](https://images.ecency.com/DQmT4FjMn2EaxmKyc6R7bme7Vquu8VNS3UDEwXZbc3PWLpg/img_20230701_114858.jpg)</center>|<center>![](https://images.ecency.com/DQmSSKEjEwXRWKbKcHYfLBshPQfQbHFJgMK8QJZC9jkzeEK/img_20230701_114926.jpg)</center>|
|-|-|
|<center>![](https://images.ecency.com/DQmZ5u18e6XHQTH556Jh14MMcWkN7By7pTzMWRw8Z8KdjWL/img_20230701_115028.jpg)</center>|<center>![](https://images.ecency.com/DQmXH49FWHm3PvpVR7NDcHAhi2bsLvy9z22Z2phmszNgqDC/img_20230701_115051.jpg)</center>|
----
<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° 1 Estar colgado un minuto 10 dominadas, otro minuto 5 dominadas, con peso</h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° 1 Hanging one minute 10 pull-ups, another minute 5 pull-ups, with weights</h1></center></div>
---
<div class="text-justify"><div class="pull-left">El minuto 10 dominadas, otro minuto 5 dominadas, con peso, es el primer ejercicio para que el cuerpo ya vallan calentado los demás músculos del cuerpo, este ejercicio es bueno para incrementar fuerza, fuerza de agarre y control del cuerpo, por qué este ejercicio es de resistencia por eso es que está de primero por qué es el más agotador por qué utilizamos los antebrazos, a medida que va pasando el tiempo los antebrazos se van entumeciendo, de manera que hay que reposar guindado o colgado sin bajarse de la barra, cuando pase el minuto y vallan a hacer las dominadas, es cuando el antebrazo va a seguir sufriendo de manera que poco a poco van a ir perdiendo el agarre pero como anteriormente dije, se puede descansar colgándose de una mano y que el brazo se recupere y así con el otro, esto nos da mas resistencia en los músculos ya que maneja principalmente los antebrazos, dorsales, bíceps, parte de los hombros y el abdomen, y otros músculos. En este ejercicio estaremos haciendo un minuto 10 dominadas, otro minuto 5 dominadas por 3 series. </div>
<div class="text-justify"><div class="pull-right">The minute 10 pull-ups, another minute 5 pull-ups, with weight, is the first exercise for the body to warm up the other muscles of the body, this exercise is good to increase strength, grip strength and control of the body, because this exercise is of resistance that is why it is first because it is the most exhausting because we use the forearms, as time goes by the forearms become numb, so you have to rest hanging or hanging without getting off the bar, when the minute passes and go to do the pull-ups, is when the forearm will continue to suffer so that little by little will be losing grip but as I said before, you can rest hanging on one hand and the arm recovers and so with the other, this gives us more resistance in the muscles as it handles mainly the forearms, dorsals, biceps, part of the shoulders and abdomen, and other muscles. In this exercise we will be doing one minute 10 pull-ups, another minute 5 pull-ups for 3 sets.</div>
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|<center>![](https://images.ecency.com/DQmdY4hZKY2dSQTduPPiPtjeNY3aDRZzYot8rFsaZdjkQLk/img_20230701_114846.jpg)</center>|
|-|
|<center>![](https://images.ecency.com/DQmT4FjMn2EaxmKyc6R7bme7Vquu8VNS3UDEwXZbc3PWLpg/img_20230701_114858.jpg)</center>|
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° 2 Muscle-up con did en pirámide </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° 2 Muscle-up with did in pyramid</h1></center></div>
-----
<div class="text-justify"><div class="pull-left">Los muscle-up con did en pirámide, en la barra a la altura de los hombros, vas a hacer un muscle-up con 5 did, así sucesivamente hasta llegar a 3 did, manteniendo una buena técnica a la hora de subir el muscle-up, en este punto tienes que hacer más fuerza por el ejercicio anterior ya que los antebrazos , este es el segundo ejercicio para seguir fatigando los antebrazos, hombros, dorsales y el abdomen. Se hará 1 muscle-up 5 did, otro muscle-up 4 did, otro muscle-up 3 did, por 4 series.</div>
<div class="text-justify"><div class="pull-right">The muscle-up with did in pyramid, on the bar at shoulder height, you will do a muscle-up with 5 did, and so on until you reach 3 did, keeping a good technique at the time of raising the muscle-up, at this point you have to do more strength for the previous exercise as the forearms, this is the second exercise to continue fatiguing the forearms, shoulders, dorsals and abdomen. You will do 1 muscle-up 5 did, another muscle-up 4 did, another muscle-up 3 did, for 4 sets.</div>
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|<center>![](https://images.ecency.com/DQmTEAg1WSaf51famPqy2Goxzj577S62kTjjXdsVSHrkCVU/img_20230701_114912.jpg)</center>|<center>![](https://images.ecency.com/DQmSSKEjEwXRWKbKcHYfLBshPQfQbHFJgMK8QJZC9jkzeEK/img_20230701_114926.jpg)</center>|
|-|-|
|<center>![](https://images.ecency.com/DQmdeCowYCTmnmA3aWiQhAsMLkrWSvzHxjCN3Rtp9FkQ8SU/img_20230701_114945.jpg)</center>|<center>![](https://images.ecency.com/DQmZMpUCQ1xZcYtvRTamKy7X1eSteD19NH9GcEe6y1VLdgq/img_20230701_115001.jpg)</center>|
|-|-|
---------
<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° 3 Fondos con peso </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° 3 Weighted bottoms </h1></center></div>
----
<div class="text-justify"><div class="pull-left">Fondos con peso, este va hacer el tercer ejercicio, para incrementar nuestra fuerza en los hombros y tríceps, ya en este punto no estamos haciendo jalón sino empuje, tratar de hacerlo lo mejor posible aguantando, terminando cada serie, en este ejercicio también utilizaremos el peso. En este ejercicio se harán 20 fondos, por 4 series. </div>
<div class="text-justify"><div class="pull-right">This will be the third exercise, to increase our strength in the shoulders and triceps, and at this point we are not doing pull but push, try to do it as best as possible holding, finishing each series, in this exercise we will also use the weight. In this exercise, we will do 20 pull-ups, for 4 sets.</div>
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|<center>![](https://images.ecency.com/DQmYPNUi4Gg2GRA7Zk6UCrEV78G8xctg2brP95pE42oEjfW/img_20230701_115014.jpg)</center>|
|-|
|<center>![](https://images.ecency.com/DQmZ5u18e6XHQTH556Jh14MMcWkN7By7pTzMWRw8Z8KdjWL/img_20230701_115028.jpg)</center>|
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---------
<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° 4 Flexiones</h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° 4 Push-ups</h1></center></div>
----
<div class="text-justify"><div class="pull-left">Las flexiones, este es el cuarto y último ejercicio, en el piso a la altura de los hombros, para hacer flexiones, esto para terminar bombear el pecho y fatigar los hombros tríceps. . De igual manera se va a hacer 50 flexiones, por 4 series. </div>
<div class="text-justify"><div class="pull-right">The push-ups, this is the fourth and last exercise, on the floor at shoulder height, to do push-ups, this is to finish pumping the chest and fatigue the shoulders triceps . In the same way you are going to do 50 push-ups, for 4 sets.</div>
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|<center>![](https://images.ecency.com/DQmTu3LZijBmG4jkMWJP3Jd9CfWEBF5wVnneZopVHbK7n5B/img_20230701_115039.jpg)</center>|
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<div class="text-justify"><div class="pull-left">''Muchas gracias amigos de Hive, esta ha sido toda la rutina, espero les guste y antes de irme recuerden que no siempre es fácil, pero una vez conseguido vale la pena, ahora sí me despido. Hasta una nueva oportunidad'' </div>
<div class="text-justify"><div class="pull-right">''Thank you very much friends of Hive, this has been the whole routine, I hope you like it and before I leave remember that it is not always easy, but once achieved it is worth it, now I say goodbye. Until a new opportunity''.</div>
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|<center>![](https://images.ecency.com/DQmc8pL5m9RyU81EULvzKdsgcUBv7Zkv49zprGHJpdSsbfD/20230201_193052_565.jpg)</center>|
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------
|<center>Créditos</center>|<center>Credits</center>|
|-|-|
|<center>Cámara</center>|<center>Camera</center>|
|<center>@jsanuelswc</center>|<center>@jsanuelswc</center>|
|<center>Musicalización. La música usada en el vídeo esta libre de derechos de autor</center>|<center>Musicalization. The music used in the video is free of copyrighte</center>|
|<center>https://youtu.be/sLzEbo8nQ8Q</a></center>|
|-|
|<center>Jesús Arreaza - Creando Contenido de Calidad</center>|<center>Jesús Arreaza - Creating Quality Content</center>
|-|-|
|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>
|-|-|
|<center>Gracias por ver mi video</center>|<center>Thank you for watching my video</center>|
|-|-|
|<center>¿Quieres saber más de mí?</center>|<center>¿Want to know more about me?</center>|
|-|-|
# <center><div class="phishy">✳ ∙∙·▫▫ᵒᴼᵒ▫ₒₒ▫ Arreaza ▫ₒₒ▫ᵒᴼᵒ▫▫·∙∙✳ </div></center>
# *<center> <div class="phishy">Sport is the best way to live life</div> </center>*
## <center>Social Media </center>
|<center><a href="https://www.instagram.com/arreaza_sw_calistenia/?hl=es-la"></center>|
|---|
## <center>*@arreaza-sw - Creador de Contenido Original*</center>
## <center>*@arreaza-sw - Original Content Creator*</center>
-------
---
▶️ [3Speak](https://3speak.tv/watch?v=arreaza-sw/mdnuvwas)
" |
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json_metadata | "{"tags":["swc","deporte","calistenia"],"app":"3speak/0.3.0","type":"3speak/video","image":["https://ipfs-3speak.b-cdn.net/ipfs/bafybeiemwrtp5rgmzb2cqot7psm6zlubbwpwgjbx3hbt7xliunayzjqlom"],"video":{"info":{"platform":"3speak","title":"Rutina de básicos con lastre nivel intermedio 😎💪 [ESP🇻🇪/ING🇺🇸]","author":"arreaza-sw","permlink":"mdnuvwas","duration":201.897981,"filesize":28244804,"file":"ipfs://bafybeig6j2dnk6yzszqdxohsuys53bkrulhku2ti4sl7kru4tvbd572bbe","lang":"es","firstUpload":false,"ipfs":null,"ipfsThumbnail":null,"video_v2":"ipfs://QmfLNJd3DBETxLZrDVaAJpEG1BFRtXKez8vm41SJLbTsHo/manifest.m3u8","sourceMap":[{"type":"video","url":"ipfs://QmfLNJd3DBETxLZrDVaAJpEG1BFRtXKez8vm41SJLbTsHo/manifest.m3u8","format":"m3u8"},{"type":"thumbnail","url":"ipfs://bafybeiemwrtp5rgmzb2cqot7psm6zlubbwpwgjbx3hbt7xliunayzjqlom"}]},"content":{"description":"--- \r\n \r\n</center> \r\n \r\n--- \r\n \r\n|<center>*<div class=\"phishy\">Street Workout</div> <a href=\"https://hive.blog/trending/hive-108943\" >Commiunity</a>*</center>| \r\n|-| \r\n \r\n# <center>Fortalece tus básicos con peso y sin peso con esta rutina </center> \r\n## <center>***Strengthen your basics with weight and without weight with this routine***</center> \r\n \r\n \r\n# \r\n--- \r\n \r\n<div class=\"text-justify\"> \r\n<p> \r\n \r\n|<center>*Spanish*</center>|<center>*English*</center>| \r\n|-|-| \r\n \r\n*<div class=\"text-justify\"><div class=\"pull-left\">Un gran saludos amigos de <div class=\"phishy\">Hive</div> y compañeros de <div class=\"phishy\">Street Workout</div> <a href=\"https://hive.blog/trending/hive-108943\" >Community</a>, mi nombre es Jesús y en esta oportunidad les traeré una rutina para fortalecer tus básicos.</div>* \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">A big greetings friends of <div class=\"phishy\">Hive</div> and colleagues of <div class=\"phishy\">Street Workout</div> <a href=\"https://hive.blog/trending/hive-108943\" >Community</a>,My name is Jesus and in this opportunity I will bring you a routine to strengthen your basics.</div> \r\n \r\n \r\n \r\n \r\n \r\n<center></center> \r\n \r\n \r\n \r\n## <center></center> \r\n \r\n \r\n \r\n-------- \r\n \r\n|<center>https://images.ecency.com/DQmVdHNnzktLjs4LscV1K5xeGrQe24gfovrYSpvd3ukHZAt/screenshot_6.png</center>| \r\n|-| \r\n \r\n \r\n-------- \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Entrenamiento para fortalecer los básicos </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Training to strengthen the basics</h1></center></div> \r\n \r\n \r\n---- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Este entrenamiento es la manera más afectiva de fortalecer todo el tren superior e incrementar la fuerza de agarre, y fortalecimiento de varios músculos, cuyos ejercicios sirven para tener una mayor resistencia a la hora de hacer un ejercicio de mayor intensidad. Este tipo de rutinas principalmente es para personas que quieren fortalecer su fuerza en básicos y obtener más resistencia en repeticiones, ya que son muy efectivas a la hora de progresar, si eres una de esas personas pues sígueme, que el día de hoy te traeré una rutina para que ejercites algunos de los músculos que son los siguientes (hombro, dorsales, antebrazo, tríceps, bíceps y abdomen estos son unos de los principales) sin más nada que decir... ¡Comencemos!</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">This training is the most affective way to strengthen the entire upper body and increase grip strength, and strengthening of various muscles, whose exercises serve to have greater resistance when doing a higher intensity exercise. This type of routines is mainly for people who want to strengthen their strength in basic and get more resistance in repetitions, as they are very effective when it comes to progress, if you are one of those people then follow me, that today I will bring you a routine to exercise some of the muscles that are the following (shoulder, back, forearm, triceps, biceps and abdomen these are some of the main ones) without more nothing to say .... Let's get started!!</div> \r\n \r\n \r\n-------- \r\n|<center>![](https://images.ecency.com/DQmT4FjMn2EaxmKyc6R7bme7Vquu8VNS3UDEwXZbc3PWLpg/img_20230701_114858.jpg)</center>|<center>![](https://images.ecency.com/DQmSSKEjEwXRWKbKcHYfLBshPQfQbHFJgMK8QJZC9jkzeEK/img_20230701_114926.jpg)</center>| \r\n|-|-| \r\n |<center>![](https://images.ecency.com/DQmZ5u18e6XHQTH556Jh14MMcWkN7By7pTzMWRw8Z8KdjWL/img_20230701_115028.jpg)</center>|<center>![](https://images.ecency.com/DQmXH49FWHm3PvpVR7NDcHAhi2bsLvy9z22Z2phmszNgqDC/img_20230701_115051.jpg)</center>| \r\n \r\n---- \r\n \r\n <div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° 1 Estar colgado un minuto 10 dominadas, otro minuto 5 dominadas, con peso</h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° 1 Hanging one minute 10 pull-ups, another minute 5 pull-ups, with weights</h1></center></div> \r\n \r\n \r\n--- \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">El minuto 10 dominadas, otro minuto 5 dominadas, con peso, es el primer ejercicio para que el cuerpo ya vallan calentado los demás músculos del cuerpo, este ejercicio es bueno para incrementar fuerza, fuerza de agarre y control del cuerpo, por qué este ejercicio es de resistencia por eso es que está de primero por qué es el más agotador por qué utilizamos los antebrazos, a medida que va pasando el tiempo los antebrazos se van entumeciendo, de manera que hay que reposar guindado o colgado sin bajarse de la barra, cuando pase el minuto y vallan a hacer las dominadas, es cuando el antebrazo va a seguir sufriendo de manera que poco a poco van a ir perdiendo el agarre pero como anteriormente dije, se puede descansar colgándose de una mano y que el brazo se recupere y así con el otro, esto nos da mas resistencia en los músculos ya que maneja principalmente los antebrazos, dorsales, bíceps, parte de los hombros y el abdomen, y otros músculos. En este ejercicio estaremos haciendo un minuto 10 dominadas, otro minuto 5 dominadas por 3 series. </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">The minute 10 pull-ups, another minute 5 pull-ups, with weight, is the first exercise for the body to warm up the other muscles of the body, this exercise is good to increase strength, grip strength and control of the body, because this exercise is of resistance that is why it is first because it is the most exhausting because we use the forearms, as time goes by the forearms become numb, so you have to rest hanging or hanging without getting off the bar, when the minute passes and go to do the pull-ups, is when the forearm will continue to suffer so that little by little will be losing grip but as I said before, you can rest hanging on one hand and the arm recovers and so with the other, this gives us more resistance in the muscles as it handles mainly the forearms, dorsals, biceps, part of the shoulders and abdomen, and other muscles. In this exercise we will be doing one minute 10 pull-ups, another minute 5 pull-ups for 3 sets.</div>\r\n\r\n------- \r\n \r\n|<center>![](https://images.ecency.com/DQmdY4hZKY2dSQTduPPiPtjeNY3aDRZzYot8rFsaZdjkQLk/img_20230701_114846.jpg)</center>| \r\n|-| \r\n|<center>![](https://images.ecency.com/DQmT4FjMn2EaxmKyc6R7bme7Vquu8VNS3UDEwXZbc3PWLpg/img_20230701_114858.jpg)</center>| \r\n \r\n--------- \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° 2 Muscle-up con did en pirámide </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° 2 Muscle-up with did in pyramid</h1></center></div> \r\n \r\n \r\n----- \r\n \r\n \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Los muscle-up con did en pirámide, en la barra a la altura de los hombros, vas a hacer un muscle-up con 5 did, así sucesivamente hasta llegar a 3 did, manteniendo una buena técnica a la hora de subir el muscle-up, en este punto tienes que hacer más fuerza por el ejercicio anterior ya que los antebrazos , este es el segundo ejercicio para seguir fatigando los antebrazos, hombros, dorsales y el abdomen. Se hará 1 muscle-up 5 did, otro muscle-up 4 did, otro muscle-up 3 did, por 4 series.</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">The muscle-up with did in pyramid, on the bar at shoulder height, you will do a muscle-up with 5 did, and so on until you reach 3 did, keeping a good technique at the time of raising the muscle-up, at this point you have to do more strength for the previous exercise as the forearms, this is the second exercise to continue fatiguing the forearms, shoulders, dorsals and abdomen. You will do 1 muscle-up 5 did, another muscle-up 4 did, another muscle-up 3 did, for 4 sets.</div> \r\n \r\n------------ \r\n \r\n|<center>![](https://images.ecency.com/DQmTEAg1WSaf51famPqy2Goxzj577S62kTjjXdsVSHrkCVU/img_20230701_114912.jpg)</center>|<center>![](https://images.ecency.com/DQmSSKEjEwXRWKbKcHYfLBshPQfQbHFJgMK8QJZC9jkzeEK/img_20230701_114926.jpg)</center>|\r\n|-|-|\r\n\r\n|<center>![](https://images.ecency.com/DQmdeCowYCTmnmA3aWiQhAsMLkrWSvzHxjCN3Rtp9FkQ8SU/img_20230701_114945.jpg)</center>|<center>![](https://images.ecency.com/DQmZMpUCQ1xZcYtvRTamKy7X1eSteD19NH9GcEe6y1VLdgq/img_20230701_115001.jpg)</center>|\r\n|-|-|\r\n\r\n\r\n--------- \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° 3 Fondos con peso </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° 3 Weighted bottoms </h1></center></div> \r\n \r\n \r\n---- \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Fondos con peso, este va hacer el tercer ejercicio, para incrementar nuestra fuerza en los hombros y tríceps, ya en este punto no estamos haciendo jalón sino empuje, tratar de hacerlo lo mejor posible aguantando, terminando cada serie, en este ejercicio también utilizaremos el peso. En este ejercicio se harán 20 fondos, por 4 series. </div> \r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">This will be the third exercise, to increase our strength in the shoulders and triceps, and at this point we are not doing pull but push, try to do it as best as possible holding, finishing each series, in this exercise we will also use the weight. In this exercise, we will do 20 pull-ups, for 4 sets.</div> \r\n \r\n \r\n \r\n------------ \r\n \r\n|<center>![](https://images.ecency.com/DQmYPNUi4Gg2GRA7Zk6UCrEV78G8xctg2brP95pE42oEjfW/img_20230701_115014.jpg)</center>|\r\n|-|\r\n\r\n|<center>![](https://images.ecency.com/DQmZ5u18e6XHQTH556Jh14MMcWkN7By7pTzMWRw8Z8KdjWL/img_20230701_115028.jpg)</center>|\r\n|-|\r\n\r\n--------- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° 4 Flexiones</h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° 4 Push-ups</h1></center></div> \r\n \r\n \r\n---- \r\n \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Las flexiones, este es el cuarto y último ejercicio, en el piso a la altura de los hombros, para hacer flexiones, esto para terminar bombear el pecho y fatigar los hombros tríceps. . De igual manera se va a hacer 50 flexiones, por 4 series. </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">The push-ups, this is the fourth and last exercise, on the floor at shoulder height, to do push-ups, this is to finish pumping the chest and fatigue the shoulders triceps . In the same way you are going to do 50 push-ups, for 4 sets.</div> \r\n \r\n------------ \r\n \r\n|<center>![](https://images.ecency.com/DQmTu3LZijBmG4jkMWJP3Jd9CfWEBF5wVnneZopVHbK7n5B/img_20230701_115039.jpg)</center>|\r\n|-|\r\n\r\n|<center>![](https://images.ecency.com/DQmXH49FWHm3PvpVR7NDcHAhi2bsLvy9z22Z2phmszNgqDC/img_20230701_115051.jpg)</center>|\r\n|-|\r\n\r\n\r\n------ \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">''Muchas gracias amigos de Hive, esta ha sido toda la rutina, espero les guste y antes de irme recuerden que no siempre es fácil, pero una vez conseguido vale la pena, ahora sí me despido. Hasta una nueva oportunidad'' </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">''Thank you very much friends of Hive, this has been the whole routine, I hope you like it and before I leave remember that it is not always easy, but once achieved it is worth it, now I say goodbye. Until a new opportunity''.</div> \r\n \r\n------ \r\n \r\n \r\n|<center>![](https://images.ecency.com/DQmc8pL5m9RyU81EULvzKdsgcUBv7Zkv49zprGHJpdSsbfD/20230201_193052_565.jpg)</center>| \r\n|-| \r\n \r\n------ \r\n \r\n \r\n \r\n|<center>Créditos</center>|<center>Credits</center>| \r\n|-|-| \r\n|<center>Cámara</center>|<center>Camera</center>| \r\n|<center>@jsanuelswc</center>|<center>@jsanuelswc</center>| \r\n|<center>Musicalización. La música usada en el vídeo esta libre de derechos de autor</center>|<center>Musicalization. The music used in the video is free of copyrighte</center>| \r\n \r\n \r\n \r\n \r\n|<center>https://youtu.be/sLzEbo8nQ8Q</a></center>| \r\n|-| \r\n \r\n \r\n \r\n|<center>Jesús Arreaza - Creando Contenido de Calidad</center>|<center>Jesús Arreaza - Creating Quality Content</center> \r\n|-|-| \r\n \r\n \r\n|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center> \r\n|-|-| \r\n \r\n|<center>Gracias por ver mi video</center>|<center>Thank you for watching my video</center>| \r\n|-|-| \r\n \r\n|<center>¿Quieres saber más de mí?</center>|<center>¿Want to know more about me?</center>| \r\n|-|-| \r\n \r\n \r\n# <center><div class=\"phishy\">✳ ∙∙·▫▫ᵒᴼᵒ▫ₒₒ▫ Arreaza ▫ₒₒ▫ᵒᴼᵒ▫▫·∙∙✳ </div></center> \r\n \r\n \r\n \r\n# *<center> <div class=\"phishy\">Sport is the best way to live life</div> </center>* \r\n \r\n \r\n \r\n## <center>Social Media </center> \r\n \r\n|<center><a href=\"https://www.instagram.com/arreaza_sw_calistenia/?hl=es-la\"></center>| \r\n|---| \r\n \r\n \r\n## <center>*@arreaza-sw - Creador de Contenido Original*</center> \r\n \r\n## <center>*@arreaza-sw - Original Content Creator*</center> \r\n \r\n \r\n \r\n-------","tags":["swc","deporte","calistenia"]}}}" |
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block_num | 76,247,311 |
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transaction_num | 85 |
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