Saludos amigos bienvenidos a mi blog 🌟
Entrenar todas las mañanas es mi reto diario, pero al llegar al gym todo pasa y lo mejor es la compañía, la amistad con mis amigas y la ayuda del entrenador hacen que las mañanas sean divertidas además de mucha actividad física que es a lo que vamos, hoy fue día de tren superior y por ello les he traido parte de la rutina, tres ejercicios de espalda que de seguro ayudan mucho.
### #1 Polea al Pecho
Haremos este ejercicio es parecido a dominadas pero con menos intensidad, lo realizamos sentados, con las manos hacia arriba tomamos nuestra barra y bajaremos hacia el pecho, haremos 4 series de quince repeticiones, esta vez usamos un peso de 20 kilogramos realmente estaba pesado así que la serie la baje a 10 repeticiones pues no estoy acostumbrada a este peso aún.
### #2 Remo en Polea Baja
Este ejercicio trabaja muy bien los dorsales, los tromboides y por supuesto la espalda, se hace el ejercicio sentado en un banco sw apoya los pies en el suelo con firmeza u poco estirados pero con rodillas flexionadas, nos inclínamos hacia delante y sujetamls el agarre en V con las dos manos, teniendo la espalda recta mientras hacemos el ejercicio, estiramos los brazos y luego retraídos hacia el pecho, hicimos 4 series de 15 repeticiones casa uno, para mi este es uno de los ejercicios más sencillos, el peso depende de cada uno.
### Remo en maquina con soporte para pecho #3
Este ejercicio permite Apoyar el pecho sobre la máquina y con nuestros brazos hacia abajo y podemos tomar la máquina cerrada o abierta, en este caso lo hicimos cerrado ya que trabajamos la Polea de pecho abierta, se hicieron 4 repeticiones de quince cada una, este ejercicio ayuda espalda, dorsales, trapecio, y sobre todo a tener una espalda definida.
Con esta rutina también trabajamos pecho, tres ejercicios más y por último el que me importa para hombros y así terminar, lo.mejor de todas las rutinas es poder hablar con las compañeras y nuestro entrenador que hoy estaba muy motivado y aprovechamos de tomarnos una foto con él, ya que pronto saldrá de vacaciones y no estaremos entrenando con el por algún tiempo, fue un gran día preparados para el dia de mañana.
--- >! [ENGLISH] > > #### Greetings friends of Hive welcome to my blog 🌟 > >Training every morning is my daily challenge, but when I get to the gym everything happens and the best thing is the company, the friendship with my friends and the help of the trainer make the mornings fun as well as a lot of physical activity which is what we are going for, today was upper body day and that's why I have brought you part of the routine, three back exercises that surely help a lot. > >#1 Chest Pulley > >We will do this exercise is similar to pull-ups but with less intensity, we do it seated, with our hands up we take our bar and we will go down to the chest, we will do 4 sets of fifteen repetitions, this time we used a weight of 20 kilograms, it was really heavy so I lowered the set to 10 repetitions because I am not used to this weight yet. > >### #2 Low Pulley Rowing > >This exercise works very well the dorsal, thromboids and of course the back, the exercise is done sitting on a bench sw supports the feet on the floor firmly or slightly stretched but with bent knees, we lean forward and sujetamls the V-grip with both hands, keeping your back straight while doing the exercise, stretch your arms and then retracted to the chest, we did 4 sets of 15 repetitions each one, for me this is one of the simplest exercises, the weight depends on each one. > >### Rowing on machine with chest support #3 > >This exercise allows us to rest the chest on the machine and with our arms down and we can take the machine closed or open, in this case we did it closed as we worked the open chest pulley, we did 4 repetitions of fifteen each, this exercise helps back, dorsal, trapezius, and above all to have a defined back. > > > >With this routine we also worked chest, three more exercises and finally the one I care about for shoulders and so to finish, the best of all routines is to talk with our colleagues and our coach who today was very motivated and we took the opportunity to take a picture with him, as soon he will be on vacation and we will not be training with him for some time, it was a great day prepared for tomorrow. >
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Fotos principal editada con Canva.
Separadores [link](https://www.glitter-graphics.com/dividers/misc/1qqA-rainbow-stars)
Fotos de mi Autoría derechos reservados
Cámara: Samsung M31
Traducido con www.DeepL.com/Translator (versión gratuita)
> Photos edited with Canva
> Separator [link](https://www.glitter-graphics.com/dividers/misc/1qqA-rainbow-stars)
> Photos by me Author's rights reserved
> Camera: Samsung M31
> Translated with www.DeepL.com/Translator (free version)
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--- >! [ENGLISH] > > #### Greetings friends of Hive welcome to my blog 🌟 > >Training every morning is my daily challenge, but when I get to the gym everything happens and the best thing is the company, the friendship with my friends and the help of the trainer make the mornings fun as well as a lot of physical activity which is what we are going for, today was upper body day and that's why I have brought you part of the routine, three back exercises that surely help a lot. > >#1 Chest Pulley > >We will do this exercise is similar to pull-ups but with less intensity, we do it seated, with our hands up we take our bar and we will go down to the chest, we will do 4 sets of fifteen repetitions, this time we used a weight of 20 kilograms, it was really heavy so I lowered the set to 10 repetitions because I am not used to this weight yet. > >### #2 Low Pulley Rowing > >This exercise works very well the dorsal, thromboids and of course the back, the exercise is done sitting on a bench sw supports the feet on the floor firmly or slightly stretched but with bent knees, we lean forward and sujetamls the V-grip with both hands, keeping your back straight while doing the exercise, stretch your arms and then retracted to the chest, we did 4 sets of 15 repetitions each one, for me this is one of the simplest exercises, the weight depends on each one. > >### Rowing on machine with chest support #3 > >This exercise allows us to rest the chest on the machine and with our arms down and we can take the machine closed or open, in this case we did it closed as we worked the open chest pulley, we did 4 repetitions of fifteen each, this exercise helps back, dorsal, trapezius, and above all to have a defined back. > > > >With this routine we also worked chest, three more exercises and finally the one I care about for shoulders and so to finish, the best of all routines is to talk with our colleagues and our coach who today was very motivated and we took the opportunity to take a picture with him, as soon he will be on vacation and we will not be training with him for some time, it was a great day prepared for tomorrow. >