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1. | parent_author | "" |
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parent_permlink | hive-189157 |
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author | tylerjose |
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permlink | rkgzdkwm |
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title | "[Eng/Esp] Rutina de espalda y bíceps // Back and biceps workout" |
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body | "@@ -1,202 +1,4 @@
-%3Ccenter%3E%0A!%5BCaptura de pantalla 2024-01-15 113415 copia.png%5D(https://files.peakd.com/file/peakd-hive/tylerjose/23uFRzHbzLYCuVCiaMsjNQx5ju2JMZKdMVwihjLyod5vGVdYMMq2Yc9UPgEUxV1gYK5RS.png)%0A%3C/center%3E%0A%0A%0A%0A
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" |
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json_metadata | "{"tags":["spanish","deportes","threespeak","gym","contentcreator","entrenamiento","fitnees"],"app":"3speak/0.3.0","type":"3speak/video","image":["https://files.peakd.com/file/peakd-hive/tylerjose/23wfmm31yqoYsVFoFm5v1obMXz5TiTKrk2ARgARYnhVwwRJPS5yAk8PFZg1zAtyMmRc4W.png","https://files.peakd.com/file/peakd-hive/tylerjose/23u5vacChXMkrYroVAGb8CHi2H5j5hF7EUhudvNP9p5ukwidLLCE4cY1kFWWrhsgzgKU5.gif","https://files.peakd.com/file/peakd-hive/tylerjose/23zGYCt9uVScLjcAxuAdNGrs4WtGwZkXTBsP4FGWVFYU7c26CEMy4wbT7Jy6rPKYrDu5n.gif","https://files.peakd.com/file/peakd-hive/tylerjose/23tvc9VnCZ37co7YtgnZvrHpL3bxtE8ZF38wc9wB3K9fB124WmF87RNBcu5zBiTtrX22s.gif","https://files.peakd.com/file/peakd-hive/tylerjose/23uQrWfvNBd94Tc9rpQbUBYxnxqWYHztLqRqNRhuFTWEBkHg7LUvjhjk9hPJwXrmCLowM.gif","https://files.peakd.com/file/peakd-hive/tylerjose/23w2mLMHBwUt8143XB9SGMMnjCQfbFXhqao6EUZ8TYuqvJ5wY6QC9MmQnmHjfiz9oKff1.gif","https://files.peakd.com/file/peakd-hive/tylerjose/EpT6e1czuhNAfbpSRdy9AEczEnZMZovzedqnLPhWFZTYapXBBANnGYHkJHVBPzwtWCg.png"],"video":{"info":{"platform":"3speak","title":"[Eng/Esp] Rutina de espalda y biceps // Back and biceps workout","author":"tylerjose","permlink":"rkgzdkwm","duration":117.066667,"filesize":129444241,"file":"ipfs://QmPE9yj3oDmuLoB2FHwFs1t6h6qtRofPpW7aGgRxb4y6FE","lang":"es","firstUpload":false,"ipfs":null,"ipfsThumbnail":null,"video_v2":"ipfs://QmRc6yFSahdVx5jEzphMFDC8Eo5sew4BdcRucj53Ph5Ei7/manifest.m3u8","sourceMap":[{"type":"video","url":"ipfs://QmRc6yFSahdVx5jEzphMFDC8Eo5sew4BdcRucj53Ph5Ei7/manifest.m3u8","format":"m3u8"},{"type":"thumbnail","url":"ipfs://bafybeihb25d4e3wsr2djgy2ot37zd6uvk26lqis7tojmrjfed7te3urw34"}]},"content":{"description":"<div class=\"text-justify\"> Muy buenas a todos compañeros de Hive y @fulldeportes, espero que se encuentren bien, el día de hoy tengo la amabilidad de traerles una rutina de espalda y biceps, una de mis rutinas favoritas a la hora de realizarla y grabarlas 😅. </div></p>\r\n\r\n\r\n>Hello everyone fellow Hive and @fulldeportes, I hope you are well, today I have the kindness to bring you a back and biceps routine, one of my favorite routines to perform and record them.\r\n\r\n<div class=\"text-justify\"> Esta rutina estará enfocada en la amplitud de la espalda trabajando el bíceps de manera secundaria. Constara de 5 ejercicios con una dificultad media así que cualquier persona podría realizarla, recuerda calentar con un buen movimiento articular antes de hacer cualquier actividad física. </div></p>\r\n\r\n> This routine will be focused on the amplitude of the back working the biceps in a secondary way. It will consist of 5 exercises with a medium difficulty so anyone could perform it, remember to warm up with a good joint movement before doing any physical activity. \r\n\r\n\r\n#### <p><center> Vayamos a la rutina // Let's go to routine </center></p>\r\n\r\n<center>\r\n![Tyler.png](https://files.peakd.com/file/peakd-hive/tylerjose/23wfmm31yqoYsVFoFm5v1obMXz5TiTKrk2ARgARYnhVwwRJPS5yAk8PFZg1zAtyMmRc4W.png)\r\n</center>\r\n \r\n# <p><center> 1) Jalón al pecho // Chest Pull</center></p>\r\n\r\n\r\n<center>\r\nhttps://files.peakd.com/file/peakd-hive/tylerjose/23u5vacChXMkrYroVAGb8CHi2H5j5hF7EUhudvNP9p5ukwidLLCE4cY1kFWWrhsgzgKU5.gif\r\n</center> \r\n\r\n\r\n<div class=\"text-justify\">Nuestro primer ejercicio será un tradicional jalón al pecho, trabajando una gran variedad de músculos, entre ellos: El Dorsal ancho, Redondo mayor y Bíceps. Haremos dos series de aproximación con poco peso, luego 3 series efectivas con un buen peso haciendo entre 8 - 12 repeticiones. \r\n\r\n>Our first exercise will be a traditional chest pull-up, working a variety of muscles including: Latissimus Dorsi, Roundus Major and Biceps. We will do two sets of approach with little weight, then 3 effective sets with a good weight doing between 8 - 12 repetitions. \r\n\r\n\r\n<center>\r\n![Tyler.png](https://files.peakd.com/file/peakd-hive/tylerjose/23wfmm31yqoYsVFoFm5v1obMXz5TiTKrk2ARgARYnhVwwRJPS5yAk8PFZg1zAtyMmRc4W.png)\r\n</center> \r\n\r\n# <p><center> 2) Remo unilateral en pole baja // Unilateral rowing on low pulley</center></p>\r\n\r\n<center>![Vídeo sin título ‐ Hecho con Clipchamp (1).gif](https://files.peakd.com/file/peakd-hive/tylerjose/23zGYCt9uVScLjcAxuAdNGrs4WtGwZkXTBsP4FGWVFYU7c26CEMy4wbT7Jy6rPKYrDu5n.gif)\r\n</center> \r\n\r\n<div class=\"text-justify\"> Me gusta agregar ejercicios unilaterales para intentar nivelar la fuerza e indiferencias, aquí trabajaremos de manera enfocada el dorsal ancho, para ello debemos llevar nuestra muñeca hasta la cintura. Haremos dos series con bastante peso al fallo. </div></p>\r\n\r\n>I like to add unilateral exercises to try to level the strength and indifferences, here we will work in a focused way the latissimus dorsi, for this we must bring our wrist to the waist. We will do two sets with enough weight to failure. \r\n\r\n\r\n<center>\r\n![Tyler.png](https://files.peakd.com/file/peakd-hive/tylerjose/23wfmm31yqoYsVFoFm5v1obMXz5TiTKrk2ARgARYnhVwwRJPS5yAk8PFZg1zAtyMmRc4W.png)\r\n</center> \r\n\r\n# <p><center> 3) Pull ups con agarre neutro // Pull ups with neutral grip </center></p>\r\n\r\n\r\n<center>\r\nhttps://files.peakd.com/file/peakd-hive/tylerjose/23tvc9VnCZ37co7YtgnZvrHpL3bxtE8ZF38wc9wB3K9fB124WmF87RNBcu5zBiTtrX22s.gif\r\n</center> \r\n\r\n\r\n<div class=\"text-justify\"> Para terminar el enfoque en espalda, haremos estas dominadas con agarre neutro así darle mas trabajo al bíceps y antebrazo. Tres series al fallo es lo que recomiendo. </div></p>\r\n\r\n>To finish the focus on the back, we will do these pull-ups with neutral grip to give more work to the biceps and forearm. Three sets to failure is what I recommend.\r\n\r\n\r\n<center>\r\n![Tyler.png](https://files.peakd.com/file/peakd-hive/tylerjose/23wfmm31yqoYsVFoFm5v1obMXz5TiTKrk2ARgARYnhVwwRJPS5yAk8PFZg1zAtyMmRc4W.png)\r\n</center> \r\n\r\n# <p><center> 4) Curl Predicador // Preacher Curl </center></p>\r\n\r\n\r\n<center>\r\nhttps://files.peakd.com/file/peakd-hive/tylerjose/23uQrWfvNBd94Tc9rpQbUBYxnxqWYHztLqRqNRhuFTWEBkHg7LUvjhjk9hPJwXrmCLowM.gif\r\n</center> \r\n\r\n\r\n<div class=\"text-justify\"> Un excelente ejercicio para aislar por completo el bíceps, la mejor manera de sacarle partido a este ejercicio es no levantando el pecho del apoyo y colocando un pie en el asiento, así esta un poco mas comodo y darle mas énfasis al musculo. Dos series RIR 2 haciendo 10 repeticiones. </div></p>\r\n\r\n>An excellent exercise to completely isolate the biceps, the best way to take advantage of this exercise is not lifting the chest support and placing one foot on the seat, so this a little more comfortable and give more emphasis to the muscle. Two sets RIR 2 doing 10 reps.\r\n\r\n<center>\r\n![Tyler.png](https://files.peakd.com/file/peakd-hive/tylerjose/23wfmm31yqoYsVFoFm5v1obMXz5TiTKrk2ARgARYnhVwwRJPS5yAk8PFZg1zAtyMmRc4W.png)\r\n</center> \r\n\r\n# <p><center> 5) Curl en polea con agarre cerrado // Close grip pulley curl </center></p>\r\n\r\n\r\n<center>\r\n![Vídeo sin título ‐ Hecho con Clipchamp (4).gif](https://files.peakd.com/file/peakd-hive/tylerjose/23w2mLMHBwUt8143XB9SGMMnjCQfbFXhqao6EUZ8TYuqvJ5wY6QC9MmQnmHjfiz9oKff1.gif)\r\n</center> \r\n\r\n<div class=\"text-justify\"> Por ultimo un Curl con agarre cerrado en polea, uno de mis ejercicios favoritos para trabajar el bíceps, ya que siento un mayor estimulo a la hora de realizarlo. Dos series con un buen peso al fallo. </div></p>\r\n\r\n>Finally a Curl with closed grip on pulley, one of my favorite exercises to work the biceps, as I feel a greater stimulus when performing it. 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body | "Ay ño mío, quiero mi luna creciente 🥲 disfruta ese placer querido negro de junto a tu amor desconectarte 😎🌠" |
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1. | parent_author | aliriera |
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parent_permlink | la-evolucion-del-arte-del-camuflaje-en-las-polillas-de-la-especie-perusia-aurantiacaria |
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author | stemsocial |
---|
permlink | re-aliriera-la-evolucion-del-arte-del-camuflaje-en-las-polillas-de-la-especie-perusia-aurantiacaria-20240116t134226109z |
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title | re-aliriera-la-evolucion-del-arte-del-camuflaje-en-las-polillas-de-la-especie-perusia-aurantiacaria-20240116t134226109z |
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body | "<div class='text-justify'> <div class='pull-left'>
<img src='https://stem.openhive.network/images/stemsocialsupport7.png'> </div>
Thanks for your contribution to the <a href='/trending/hive-196387'>STEMsocial community</a>. Feel free to join us on <a href='https://discord.gg/9c7pKVD'>discord</a> to get to know the rest of us!
Please consider delegating to the @stemsocial account (85% of the curation rewards are returned).
You may also include @stemsocial as a beneficiary of the rewards of this post to get a stronger support. <br /> <br />
</div>" |
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json_metadata | {"app":"STEMsocial"} |
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