Mi informe de Actifit: noviembre 12 2025
(Edited)
Rutina de fuerza para empuje
Strength routine for pushing
Hola comunidad de HIVE y Actifit. ¿Cómo están? espero que lo que va de semana haya sido muy gratificante y muy buena para todos ustedes, a pesar de las adversidades que puedan haberse presentado.
Hello HIVE and Actifit community. How are you? I hope that so far this week has been very rewarding and very good for all of you, despite any adversities that may have arisen.
Hoy en mi tarde de entrenamiento, lleve a cabo una rutina la cual tenía tiempo sin hacer, pero es muy buena para ir ganando fuerza en lo que seria el empuje. La rutina consta de 8 ejercicios muy sencillos en los cuales se trabajará el pecho y el tríceps, a pesar de la sencillez de la rutina, para un principiante podría llegar a ser algo exigente. Sin más que agregar ¡Comencemos!.
Today during my afternoon workout, I did a routine that I hadn't done in a while, but it's very good for gaining strength in what would be the push. The routine consists of eight very simple exercises that work the chest and triceps. Despite the simplicity of the routine, it could be somewhat demanding for a beginner. Without further ado, let's get started!
Para comenzar con la rutina iniciamos con un calentamiento, el cual serán las Flexiones Deinclinadas haremos 4 series de 20 repeticiones
To begin the routine, we start with a warm-up, which will be inclined push-ups. We will do 4 sets of 20 repetitions.
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Luego de haber realizado nuestro calentamiento, comenzaremos la rutina con el primer ejercicio que son los fondos, de los cuales haremos 4 series de 10 repeticiones.
After warming up, we will begin the routine with the first exercise, which is dips. We will do 4 sets of 10 repetitions.
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Después de los fondos continuaremos con flexiones, recordando siempre cumplir el rango completo del movimiento. haremos 4 series de 15 repeticiones.
After the dips, we will continue with push-ups, always remembering to complete the full range of motion. We will do 4 sets of 15 repetitions.
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Ya estando a este punto la rutina comienza a exigir un poco, aquí proseguiremos con flexiones cerradas o en diamante, haremos 4 series de 12 repeticiones
At this point, the routine starts to get a little demanding. We will continue with close-grip or diamond push-ups, doing 4 sets of 12 repetitions.
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Para ir culminando nuestra rutina haremos flexiones inclinadas, vamos a realizar 4 series de 20 repeticiones.
To finish off our routine, we will do inclined push-ups. We will do 4 sets of 20 repetitions.
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Como último ejercicio enfocaremos el trabajo en los tríceps con esta bi-serie, en la cual haremos 4 bi-series de 15 dippings cerrados seguidos de 15 dippings abiertos.
As a final exercise, we will focus on the triceps with this bi-set, in which we will do 4 bi-sets of 15 closed dips followed by 15 open dips.
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Si te gustó esta rutina, ¡dale reblog y compártela con tus amigos en HIVE! Juntos podemos construir una comunidad más activa y saludable. ¡Sigue entrenando y nos vemos en el siguiente post!
If you liked this routine, reblog it and share it with your friends on HIVE! Together we can build a more active and healthy community. Keep training and see you in the next post!
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height170 cm |  | Weight71 kg |  | Body Fat14 % |  |
Waist83 cm |  | Thighs53 cm |  | Chest97 cm |  |
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