Greetings dear community of full sport, in this new day I want to share an excellent routine to tone the arms from the comfort of your home; working 6 movements, effective to reaffirm biceps and triceps, plus a brief warm up to activate the upper body muscles I invite you to see the step by step of each movement of my routine so without adding more join me.
Calentamiento de brazos y hombros. /Arm and shoulder warm-up.
Primer calentamiento me coloqué derecha con mis brazos relajados, luego subà un poco mis hombros y le di una breve rotación hacia atrás.
First warm-up I stood up straight with my arms relaxed, then I raised my shoulders a little and gave it a brief backward rotation.
Segundo movimiento extendà mis brazos y subà un poco y le di rotación suavemente.
Second movement I extended my arms and went up a little and rotated it gently.
Tercer movimiento tomé mis manos y le di una pequeña presión de arriba hacia abajo.
Third movement I took my hands and gave it a little pressure from top to bottom.
Rutina de brazos desde casa. /Arm routine from home.
Curl biceps corta.
Short biceps curl.
Primer movimiento con apoyo de unas pesas improvisadas con 2 frasco y arena realice este movimiento coloque mis brazos extendidos a nivel de mis caderas, luego subà un poco y mantuve el movimiento cerrado sin subir muchas repeticiones de 20.
First movement with the support of some improvised weights with 2 jars and sand, I performed this movement by placing my arms extended at the level of my hips, then I went up a little and kept the movement closed without going up many repetitions of 20.
Curl biceps completo.
Full biceps curl.
En el segundo movimiento, extendà mis brazos a nivel de mis caderas nuevamente use las pesas, luego realice el movimiento elevando hasta el nivel de mi pecho en repeticiones de 20.
In the second movement, I extended my arms to the level of my hips again using the weights, then performed the movement lifting up to the level of my chest in repetitions of 20.
Tercer movimiento curl triceps./
Third movement triceps curl.
En el tercer movimiento flexione un poco en el tronco manteniendo la espalda derecha y coloque los brazos al nivel del pecho y extendi mis brazos hacia atras en repeticiones de 20.
In the third movement I flexed a little in the trunk keeping my back straight and placed my arms at chest level and extended my arms backwards in repetitions of 20.
Copa con una sola mano.
One-handed cup.
En el cuarto movimiento extendà mi brazo hacia arriba con ayuda de mi pesa realicé el movimiento, luego doblaba el antebrazo hacia detrás de mi espalda en repeticiones de 20.
On the fourth movement I extended my arm upward with the help of my barbell I performed the movement, then bent my forearm behind my back in repetitions of 20.
TrÃceps con apoyo.
Triceps with support.
En el quinto movimiento con apoyo del muro de mi casa realice fondo coloque los brazos hacia atrás sosteniéndome, sin despegar la espalda del muro, luego realice movimiento de arriba hacia abajo suavemente trabajando asà los trÃceps, repeticiones de 20.
In the fifth movement, with the support of the wall of my house, perform the bottom, place my arms backwards holding me, without taking my back off the wall, then perform up and down movement, gently working the triceps, repetitions of 20.
Flexiones combinado con Superman.
Push-ups combined with Superman.
El último movimiento realice flexiones despegando mis caderas y extendiendo mis brazos, luego combine con un Superman estirando mis brazos y piernas hacia arriba.
The last move I performed push-ups by peeling my hips and extending my arms, then combined with a Superman by stretching my arms and legs upward.
Dear community I share with you this excellent routine to tone arms, with only 6 movements in 4 sets of 20 repetitions leaving a rest of 10 seconds between exercises, as you could see you can do it from home, the exercises are very easy, the important thing is to maintain a correct position, keeping the movements smoothly to feel pressure on the muscles, well my friends see you in another publication.
Alactel idol phone.//Ediciones y banner desde canva./editions and banners from canva.
