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| 1. | | parent_author | "" |
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| parent_permlink | hive-108943 |
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| author | victorg30 |
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| permlink | pfknmgaw |
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| title | "Rutina Facil de Tren Superior [ESP | ENG]" |
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| body | "<center>
[](https://3speak.tv/watch?v=victorg30/pfknmgaw)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=victorg30/pfknmgaw)
</center>
---
|<center><a href="link de la noticia" >Street Workout Community (SWC).</a></center>|
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# <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>|
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|<center></center>|
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---
|<center>***Video***</center>|
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<center></center>
<center></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.
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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.
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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.
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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">
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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.
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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.-
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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>
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|<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></center>|
----
|<center>***Bar Dips***</center>|
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|<center></center>|
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|<center>***Burpees***</center>|
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|<center></center>|<center></center>|
|-|-|
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|<center>***Abdominal Plank***</center>|
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|<center></center>|
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|<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/e1wR0hpTW-w">Josh Rubin - Surrender [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>|
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#
### <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></center>|
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---
<center></center>
---
▶️ [3Speak](https://3speak.tv/watch?v=victorg30/pfknmgaw)
" |
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| json_metadata | "{"tags":["spanish","deportes","swc","swhive","appreciator","aliento","neoxian","neoxiansw","ocd"],"app":"3speak/0.3.0","type":"3speak/video","image":["https://ipfs-3speak.b-cdn.net/ipfs/bafybeidqhgeajol4pfpg23ndhlksl7mtk5z65zbojf75wpbu4detd6eyt4"],"video":{"info":{"platform":"3speak","title":"Rutina Facil de Tren Superior [ESP | ENG]","author":"victorg30","permlink":"pfknmgaw","duration":88.366666,"filesize":130285342,"file":"ipfs://bafybeicxvkkbbgzmoebc26sjouscgdnahhaybnun6sq2uqvgmk4z2kaehi","lang":"es","firstUpload":false,"ipfs":null,"ipfsThumbnail":null,"video_v2":"ipfs://QmQEh1PQ7HqStRCnLXhKPaBvmZ7odv7qJ3sUgkzDBjtm2R/manifest.m3u8","sourceMap":[{"type":"video","url":"ipfs://QmQEh1PQ7HqStRCnLXhKPaBvmZ7odv7qJ3sUgkzDBjtm2R/manifest.m3u8","format":"m3u8"},{"type":"thumbnail","url":"ipfs://bafybeidqhgeajol4pfpg23ndhlksl7mtk5z65zbojf75wpbu4detd6eyt4"}]},"content":{"description":"|<center><a href=\"link de la noticia\" >Street Workout Community (SWC).</a></center>|\r\n|-|\r\n\r\n# <center>***Rutina Facil de Tren Superior***</center> \r\n## <center>***Easy Upper Body 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\">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>***\r\n\r\n<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>\r\n\r\n------\r\n\r\n\r\n-----------\r\n\r\n|<center>***Foto***</center>|<center>***Photo***</center>|\r\n|-|-\r\n\r\n\r\n|<center></center>|\r\n|-|\r\n\r\n\r\n---\r\n\r\n|<center>***Video***</center>|\r\n|-|\r\n\r\n\r\n<center></center>\r\n\r\n<center></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|<center>***Explicación***</center>|<center>***Explanation***</center>|\r\n|-|-|\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">\r\n\r\n--------\r\n\r\n1.- 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.\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></center>|\r\n\r\n----\r\n\r\n\r\n|<center>***Bar Dips***</center>|\r\n|-|\r\n|<center></center>|\r\n\r\n\r\n------\r\n\r\n\r\n|<center>***Burpees***</center>|\r\n|-|\r\n\r\n|<center></center>|<center></center>|\r\n|-|-|\r\n\r\n-----\r\n\r\n|<center>***Abdominal Plank***</center>|\r\n|-|\r\n|<center></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></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"]}}}" |
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