Rutina de Ejercicios en casa para fortalecer los brazos / Exercise routine at home to strengthen the arms
¡Hola comunidad de Hive!
Hello Hive Community!
Bienvenidos a mi Blog @jonayegres90
Bienvenidos a mi Blog @jonayegres90
Hello dear community of @Hive and @Fulldeportes, Today is one more day to share with you the best of me doing an exercise routine to strengthen my arms and. I want to share with you this wonderful routine at home to help us gain strength and muscle mass in our upper extremities and every muscle in them. executing in a very practical and simple way this routine easy to do from home. We can work these exercises twice a week during our exercise cycle, keeping in mind that we can increase the series and repetitions once we have gained the strength and endurance necessary to meet our sporting challenges. I hope you like it and you can do it with the best possible attitude, because yes, you can. let's do it ...
Rutina de ejercicios para fortalecer los brazos y espalda / Exercise routine to strengthen the arms and back
🕑Estiramientos y calentamiento / Stretching and warm-up🕑
To start our exercise routine, it is important that we warm up and stretch beforehand throughout our body, seeking to maintain flexibility and resistance prior to the development of our exercises, avoiding possible injuries that may affect our performance.
Flexiones inclinadas: / Incline push-ups:
We will do this exercise using an object where we can mount our legs in a position to do push-ups, as in my case a chair, once we have our legs we start, doing these push-ups in this position helps to exert more force on our arms since all the Our body weight is down, with this we will be able to strengthen all the muscles of our arms, do a series of 3 with 10 repetitions I think it would be the most convenient for this exercise.
Fondos para trabajar los triceps: / Dips to work the triceps:
Here I show you how to do this bottom using 2 chairs, in order to exert more force in the area of the triceps, when using chairs we will have the whole body raised and when raising and lowering we exert a lot of pressure on the triceps, when doing them we will give ourselves We use strength in this part of our arms, such as the triceps. Let's help each other with a series of 3 for 10 repetitions daily and we will achieve good results.
Curls de bíceps: / Bicep curls:
For this exercise we will use any object that weighs, be it a medium-sized pimp with water or as it was in my case a somewhat medium suitcase with some weight. Then we will take the object of our choice and proceed to raise and lower it through the front of our body as if we were doing weights, this helps a lot to strengthen the area of our biceps, we will do a series of 3 with 10 repetitions, once we finish From the front we will do it on the back also going up and down, the truth is that this combination is very good and part of the biceps also helps us to work our shoulders and back, here we will also do a series of 3 with 10 repetitions .
Curls con toalla: / Towel curls:
With this exercise that we conclude for today, it is about making curls with a towel, to do it we take a towel and lie on the floor in a position as if we were going to do sit-ups, once in position we take the towel at both ends and the we go under the sole of our foot, the idea of this is to pull towards our chest while with our foot we force it forward, this helps us to have to make enough force and we put all the muscles of our arms and shoulders, We will do a series of 3 for 10 repetitions.
With this I have finished my exercise routine at home to strengthen our arms and back, I hope it will be very helpful for you and serve as a guide for the execution of your exercises for a healthier and more active life, remembering that we must constantly be doing Some physical activity to avoid sedentary lifestyle and thus help our body to better evolve while always enjoying good health. Remember that anything is possible if we work and make our life purposes come true. Blessings...
Todas las fotos son de mi autoría y propiedad / Tomadas con mi equipo celular Alcatel1 con la ayuda de mi hermosa novia @cristzullys
All photos are my authorship and property / Taken with my Alcatel1 cell phone with the help of my beautiful girlfriend @cristzullys