¡Rutina de hefesto, te reto a intentarla! [ESP🇪🇦 |ENG 🇺🇲]🦾🔥

Hephaestus routine, I dare you to try it! [ESP🇪🇦 |ENG 🇺🇲]🦾🔥

Street Workout Community

| |-| --- | Spanish [ESP🇪🇦] | English [ENG🇺🇲] | |-|-|

Hola, compañeros e integrantes de la blockchain de #Hive y Street Workout Community (SWC). Un cordial saludo. Me llamo Gustavo Pernia (@gustavopm_sw). En esta oportunidad les traigo una rutina de hefesto, la cual tiene como objetivo fortalecer sus bíceps y todos los músculos involucrados para hacer este movimiento. ¡Sin más preámbulo, empecemos!

Hello, colleagues and members of the #Hive and Street Workout Community (SWC) blockchain. A cordial greeting. My name is Gustavo Pernía (@gustavopm_sw). On this occasion I bring you a hephaestus routine, which aims to strengthen your biceps and all the muscles involved in doing this movement. Without further ado, let's get started!

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¡Fortalece tus bíceps!

![swc pro.png](https://images.hive.blog/DQmbgWUdnn194xpZmt5PDd3DihDNo2WW7kDKqCyKBvR9AT7/swc%20pro.png) ---

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>Esta rutina consistirá en realizar ejercicios básicos tales como las australian de hefesto, tratando de aislar algunos músculos específicos, como el bíceps. También realizamos hefesto con banda elástica, quitando intensidad al ejercicio, pero con un volumen elevado, también haremos negativas de hefesto con banda elástica para reforzar el movimiento.

This routine will consist of performing basic exercises such as the Australian Hephaestus, trying to isolate some specific muscles, such as the biceps. We also perform hephaestus with an elastic band, reducing the intensity of the exercise, but with a high volume, we will also do hephaestus negatives with an elastic band to reinforce the movement. --- ¡Rutina!
--- ![DOBLE LINEAS NEGRAS.png](https://images.hive.blog/DQmf8428ZqNcHvXo2E9rnutwxon2nZtb2vhKcriusFevK6e/DOBLE%20LINEAS%20NEGRAS.png)

![DOBLE LINEAS NEGRAS.png](https://images.hive.blog/DQmf8428ZqNcHvXo2E9rnutwxon2nZtb2vhKcriusFevK6e/DOBLE%20LINEAS%20NEGRAS.png)

Estos ejercicios básicos sirven para fortalecer sus bíceps y adaptar las articulaciones al movimiento. Deberán ajustar la cantidad de series, repeticiones y tiempo de descanso acorde el nivel de fuerza que tengan. >These basic exercises serve to strengthen your biceps and adapt your joints to movement. They must adjust the number of series, repetitions and rest time according to the level of strength they have. ------ ----- | Ejercicio N° 1 | Exercise No. 1 | |-|-| ![2.jpg](https://images.hive.blog/DQmQssV9Vo4T5cuB4FmpS2zkfTfH9CDgkRexapk5zbn7ukV/2.jpg) ![3.jpg](https://images.hive.blog/DQmfG2cnBG8stHJh3GeBLjVMHCBNk4YgHbiXwBYxtUzbzos/3.jpg) ![4.jpg](https://images.hive.blog/DQmfXy1tLkqv42EP5UdL3JXMtXJH2RWw4fJYkSHnXAQ3Hbq/4.jpg) ![2.jpg](https://images.hive.blog/DQmQssV9Vo4T5cuB4FmpS2zkfTfH9CDgkRexapk5zbn7ukV/2.jpg) | Ejercicio N° 2 | Exercise No. 2 | |-|-| ![2.jpg](https://images.hive.blog/DQmQssV9Vo4T5cuB4FmpS2zkfTfH9CDgkRexapk5zbn7ukV/2.jpg) ![7.jpg](https://images.hive.blog/DQmRxp5Nfk7n6Fh7gyEa2mrwUvjHSGLmrVcuXjryFhCF6x6/7.jpg) ![3.jpg](https://images.hive.blog/DQmfG2cnBG8stHJh3GeBLjVMHCBNk4YgHbiXwBYxtUzbzos/3.jpg) | Ejercicio N° 3 | Exercise No. 3 | |-|-| ![5.jpg](https://images.hive.blog/DQmQxig8RgGn4R6Wbq4iZ2i52sCsFRKafHDiHqxQocPzDjX/5.jpg) ![6.jpg](https://images.hive.blog/DQmVPS2w71YKQrmzs8Wxq91atmdNo2xzuzkRuf4FxSMtLJz/6.jpg)

Espero les sea de gran ayuda esta rutina de hefesto y la puedan realizar, gracias por su gran apoyo, ¡nos vemos en la próxima!🦾🔥 >I hope this hephaestus routine is of great help to you and you can do it, thank you for your great support, see you next time! 🔥 ![swc pro.png](https://images.hive.blog/DQmbgWUdnn194xpZmt5PDd3DihDNo2WW7kDKqCyKBvR9AT7/swc%20pro.png) Espero y les haya servido mi post - ░▒▓█▓▒░▒▓█▓▒░▒▓░▒▓█ ░▒▓█▓▒░▒▓█ ![DOBLE LINEAS NEGRAS.png](https://images.hive.blog/DQmf8428ZqNcHvXo2E9rnutwxon2nZtb2vhKcriusFevK6e/DOBLE%20LINEAS%20NEGRAS.png)

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