ActiFit Report 1: SWC | Back to training and back to the SWC community .

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Street Workout Conmunity

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Reporte ActiFit: Retomando los entrenamientos y de vuelta a la comunidad SWC

ActiFit Report: Back to training and back to the SWC community

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Bienvenidos sean todos a mi Post amigos de #Actifit y de mi comunidad #SWC después de un tiempo e podido retomar parcialmente mi entrenamiento, ya que por motivos personales estoy muy limitado para realizar publicaciones, entrenamientos y otras actividades pero ya en estos días decidí que puedo hacer mi pequeño aporte a mi comunidad.

Welcome everyone to my Post #Actifit friends and my community #SWC after a while I have been able to partially resume my training, since for personal reasons I am very limited for publications, training and other activities but these days I decided that I can make my small contribution to my community.

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Este sera mi primer reporte de tantos como me permita el tiempo hacer, espero mejorar en cada uno la calidad de contenido!

This will be my first report of as many as time allows me to do, I hope to improve the quality of the content in each one!

Rutina Básica, para la parte superior del cuerpo

Basic, upper body routine

Me decidí por una rutina básica de principiante para retomar los entrenamientos ya que no quería forzar mucho el cuerpo pero siento que fue efectiva.

I decided on a basic beginner routine to get back into training as I didn't want to push my body too hard but I feel it was effective.

Ya previamente hecho el calentamiento, comenzamos con unas flexiones de pecho con elevación, fueron 15 repeticiones subida normal y bajando controlando la caída.

After warming up, we started with some push-ups with elevation, 15 repetitions, normal ascent and lowering controlling the fall.

Terminadas las flexiones comenzamos hacer dominadas con agarre prono, pasando el menton por la barra y la bajar controlando

After the push-ups we start doing pull-ups with prone grip, passing the chin through the bar and lowering it while controlling it.

Al subir pasamos el menton como indique y aguantamos un segundo arriba y bajamos controlando 2 segundos, así Hasta hacer 10 dominadas.

When we go up we pass the chin as indicated and hold one second up and go down controlling 2 seconds, so until we do 10 pull-ups.

Terminado las dominadas con descanso de 15 segundos pasamos hacer fondos normales en las barras paralelas.

After finishing the pull-ups with a 15 second rest, we move on to normal pull-ups on the parallel bars.

Importante mantener la técnica, "Calidad antes que Cantidad" siempre con los pies juntos, subida explosiva y bajada controlada, son 15 repeticiones.

It is important to maintain the technique, "Quality before quantity", always with feet together, explosive ascent and controlled descent, 15 repetitions.

Importante mantener buen ritmo de respiración, la subida explosiva y bajada controlada.

It is important to maintain a good breathing rhythm, explosive ascent and controlled descent.

Importante no bajar demasiado para no forzar la articulación del hombro.

It is important not to lower too much so as not to strain the shoulder joint.

Para finalizar la rutina

To finish the routine

La Rutina completá debe hacerse con descanso máximo de 15 segundos entre ejercicios, y el circuito debe hacerse 5 veces con descanso de 4 minutos entre cada ronda.

Siempre cuidando la técnica, Calidad antes que Cantidad.

The complete routine should be done with a maximum rest of 15 seconds between exercises, and the circuit should be done 5 times with 4 minutes rest between each round.

Always taking care of the technique, Quality before Quantity.

Próximamente Rutina para lograr estáticos básicos!

Upcoming Routine to achieve basic statics!


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Muchas por leer mi blog seguiré mejorando mi calidad de contenido!!

Many for reading my blog I will continue to improve my quality of content!!

Créditos
Credits
Cámara: Redmi Note 9 Redmi 7A
Camera: Redmi Note 9, Redmi 7A
Producción
Production
mi persona, derechos reservados de todas las fotos del Post.
myself, rights reserved for all photos on the Post.

_This report was published via Actifit app (Android		iOS). Check out the original version here on actifit.io_


08/01/2024
5065
Actividad diaria
Height
1.73 cm
Weight
63 kg
Body Fat
%
Waist
cm
Thighs
cm
Chest
cm

hive-193552 actifit #swc #calisthenics #deportes #sports #spanish #swc #appreciator #calistenia #movetoearn sportstalk movetoearn move2earn
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