Happy day dear community of full sports, today I finish my week of training performing a routine focused on the biceps and obliques, easy movements to perform to tone that whole area, perform this routine in 4 sets of 15 repetitions, I invite you dear community to see my entire routine in which I performed from home, I hope you like it without wasting time join me.
Calentamiento/Warm up
Salto estático.
Static jump.
I performed 2 sets of static jumping of 100 repetitions, to condition my body.
Rutina./Routine.
Curl bíceps cerrado.
Closed biceps curl.
Primer movimiento, realice curl bíceps, ejercicio que ayuda a tonificar esa zona de los brazos, los realice en 4 series de 15 repetición.
First movement, perform biceps curl, an exercise that helps to tone that area of the arms, performed in 4 sets of 15 repetitions.
Curl bíceps abierto.
Open biceps curl.
Segundo movimiento, realice este ejercicio colocando la pesa de ambos lados de mi cintura y subía hasta el nivel del pecho manteniendo el movimiento de forma abierta sin pegar tanto los brazos, lo realice en 4 series de 15 repetición.
Second movement, I performed this exercise placing the weight on both sides of my waist and went up to chest level keeping the movement open without hitting the arms so much, I did it in 4 sets of 15 repetitions.
Curl biceps + martillo.
Biceps curl + hammer.
Tercer movimiento, realice curl bíceps más martillo, este movimiento es bien intenso ya que es combinado los 2 ejercicios los realice en 4 series de 15 repetición se realiza de manera progresiva sin para poder sentir en el ejercicio, lo realice en 4 series de 15 repetición.
Third movement, perform biceps curl plus hammer, this movement is very intense because it is combined the 2 exercises are performed in 4 sets of 15 repetitions is performed progressively without to feel in the exercise, perform it in 4 sets of 15 repetitions.
Plancha lateral+ rotación de tronco.
Lateral plank + trunk rotation.
Cuarto movimiento, realice plancha lateral más rotación de tronco, especialmente para trabajar y quemar grasa en esa zona de los oblicuos, los realice en 4 series de 15 repetición.
Fourth movement, perform lateral plank plus trunk rotation, especially to work and burn fat in that area of the obliques, perform them in 4 sets of 15 repetitions.
Rotación de caderas lateral.
Lateral hip rotation.
Quinto movimiento, realice rotación de caderas, este ejercicio se realiza de manera pausada manteniendo un total equilibrio del torso y asi poder sentir el movimiento en los oblicuos, lo realice en 4 series de 15 repetición.
Fifth movement, perform hip rotation, this exercise is performed slowly maintaining a total balance of the torso and thus be able to feel the movement in the obliques, perform it in 4 sets of 15 repetitions.
Rotación de torso (la rusa).
Torso rotation (the Russian).
Sexto movimiento, realice la rusa movimiento isométrico donde mantengo mi torso inclinado con las piernas flexionadas en el aire y luego doy rotación a mi torso de ambos lados de manera dinámica, lo realice en 4 series de 15 repetición.
Sixth movement, perform the Russian isometric movement where I keep my torso bent with my legs bent in the air and then I rotate my torso on both sides in a dynamic way, I did it in 4 sets of 15 repetitions.
Rotación lateral con toque en los tobillos.
Lateral rotation with touch on the ankles.
Séptimo movimiento, por último trabaje mis oblicuos con un movimiento acostado en el cual daba rotación de forma lateral tocando mis tobillos, lo realice en 4 series de 15 repetición.
Seventh movement, finally I worked my obliques with a lying movement in which I rotated laterally touching my ankles, I did it in 4 sets of 15 repetitions.
Dear community I share this excellent special routine to strengthen the biceps and obliques, perform 7 movements focused for that area in 4 sets of 15 repetitions leaving between sets 10 seconds rest without forgetting to mention conditioning before training as it is very important to warm up the body and avoid injury, well my friends it was a pleasure to share this routine I hope you like it without saying more I'll see you another time.
Alactel idol phone.
