Desarrollo de musculos
Páginas: 2 (328 palabras)
Publicado: 21 de septiembre de 2010
Desarrollo De biceps
1-Curl de bíceps o flexión de bíceps: They stand with their legs apart, holding the bar with both hands with palms facing up.
Perform 3 sets of 15 repetitions.
2-Curl de una mano con polea: Standing in front of the pulley, with the legs to separate penalty. It is attached pulley with one hand with the palm upwards.
Perform 3 sets of 18 repetitions.3-Curl sentado: It raises the arms rotate the mancuernas leading up to the shoulders, always remember to focus the strength in the biceps muscle.
Perform 3 sets of 17 repetitions.Desarrollo De Tríceps
1. Extension vertical con mancuerna:
Keeping that position in the arm stretching and bending the elbow making a slow-moving.
Do 3 sets of 17 repetitions each.
2.Extension vertical con barra:
Raising the bar on the head, bending elbows dropping slowly bar backwards and stretch back to the starting position.
Do 3 sets of 15 repetitions each.
2.Extensiones con mancuernas acostado:
Raise your arms with “mancuernas” parallel to the body and palms inwards.
.Do 3 sets of 17 repetitions each.
Development Of Torso
1 Pulley-afterneck
It is like the previous one except that the bar must fall behind our head. It is to develop back in width and works the dorsal widths, and the biggest round.
Do 3 sets of 17 repetitionseach.
2Pull-over in the pulley high
Standing, fente the pulley machine and the bar caught in pronación, put his arms extended and hands separated a distance equal to the shoulders. Withhis back fixed and the band abdominal contracted, we bar until the thighs keeping the arms extended but slightly flexionados elbows.
Do 3 sets of 16 repetitions each.
3- Remo in low pulleywith tight grip
Sitting for the rowing machine low, we take the tight grip or stirrups and inspire carrying grip until our chest with elbows backward.
Do 3 sets of 17 repetitions each.
1-Curl de bíceps o flexión de bíceps: They stand with their legs apart, holding the bar with both hands with palms facing up.
Perform 3 sets of 15 repetitions.
2-Curl de una mano con polea: Standing in front of the pulley, with the legs to separate penalty. It is attached pulley with one hand with the palm upwards.
Perform 3 sets of 18 repetitions.3-Curl sentado: It raises the arms rotate the mancuernas leading up to the shoulders, always remember to focus the strength in the biceps muscle.
Perform 3 sets of 17 repetitions.Desarrollo De Tríceps
1. Extension vertical con mancuerna:
Keeping that position in the arm stretching and bending the elbow making a slow-moving.
Do 3 sets of 17 repetitions each.
2.Extension vertical con barra:
Raising the bar on the head, bending elbows dropping slowly bar backwards and stretch back to the starting position.
Do 3 sets of 15 repetitions each.
2.Extensiones con mancuernas acostado:
Raise your arms with “mancuernas” parallel to the body and palms inwards.
.Do 3 sets of 17 repetitions each.
Development Of Torso
1 Pulley-afterneck
It is like the previous one except that the bar must fall behind our head. It is to develop back in width and works the dorsal widths, and the biggest round.
Do 3 sets of 17 repetitionseach.
2Pull-over in the pulley high
Standing, fente the pulley machine and the bar caught in pronación, put his arms extended and hands separated a distance equal to the shoulders. Withhis back fixed and the band abdominal contracted, we bar until the thighs keeping the arms extended but slightly flexionados elbows.
Do 3 sets of 16 repetitions each.
3- Remo in low pulleywith tight grip
Sitting for the rowing machine low, we take the tight grip or stirrups and inspire carrying grip until our chest with elbows backward.
Do 3 sets of 17 repetitions each.
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