https://3speak.tv/watch?v=hidekinagatari/cmahtfbp

Muy buenas a todos amigos y amigas de WSW. Mi nombre es Brayan @hidekinagatari. El día de hoy les traigo una rutina de calistenia enfocada en la espalda, la cual es una de nivel avanzado ya que realizaremos diferentes elementos, lo cual nos permitirá hacer un entreno muy completo de esta musculatura, ya que haremos tanto fuerza, hipertrofia, resistencia y ejercicios complementarios que nos darán ese extra de entreno a zonas que tocamos muy poco en los ejercicios, así que les he añadido todos los ejercicios para tener tener un entreno muy completo y efectivo para obtener una muy buena espalda en todos sus aspectos... Cabe destacar que es importante entrenar todas las modalidades de entreno, tanto fuerza, hipertrofia y resistencia, ya que eso nos permitirá tener una mayor lista de ejercicios que podemos realizar con nuestro propio peso corporal.

Hello friends of WSW. MY name is Brayan @hidekinagatari. Today I bring you a calisthenics routine focused on the back, which is an advanced level since we will perform different elements, which will allow us to make a very complete training of this musculature, since we will do both strength, hypertrophy, resistance and complementary exercises that will give us that extra training to areas that we touch very little in the exercises, so I have added all the exercises to have a very complete and effective training to get a very good back in all its aspects... It is important to note that it is important to train all training modalities, both strength, hypertrophy and endurance, as this will allow us to have a larger list of exercises that we can perform with our own bodyweight.

En esta rutina trabajaremos 6 ejercicios dónde haremos un descanso entre series de 2" minutos y entre ejercicios 3" minutos 💪🏼.

In this routine we will work 6 exercises where we will rest 2" minutes between sets and 3" minutes between exercises 💪🏼.

Bueno compañeros, esto fue todo lo que les quise compartir hoy, espero que les guste y se motiven a seguir entrenando para conseguir estos resultados o subir su nivel, aunque es una rutina difícil, si le ponen empeño la pueden conseguir. Muchas gracias 👋🏽.

Well fellows, this was all I wanted to share today, I hope you like it and get motivated to continue training to achieve these results or raise your level, although it is a difficult routine, if you put effort you can get it. Thank you very much.👋🏽

https://3speak.tv/watch?v=hidekinagatari/ezedbbyn
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Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a triceps routine focused on hypertrophy and strength, as it goes hand in hand to train these two elements in a routine, so I wanted to bring a series of exercises where we will achieve this goal I mentioned before. It should be noted that some exercises can be executed in a better way or with more repetitions, so whoever can do them better or with more repetitions, much better, adapting it to the level of each one. As always in my routines, I dream of doing super sets, as this way we can also gain endurance, which will also help us in elements of strength or hypertrophy as we can hold more sets or achieve more exercise without getting completely exhausted 💪🏼.

En esta rutina trabajaremos 5 ejercicios específicos para los triceps en dónde realizaremos un descanso entre series de 2" minutos y entre ejercicios 3" minutos 💪🏼.

In this routine we will work 5 specific exercises for the triceps where we will rest between sets for 2" minutes and between exercises for 3" minutes 💪🏼.

Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su fuerza de triceps y ganar mucha más hipertrofia de la que tienen, recuerden que es muy importante trabajar de diferentes maneras los músculos para mejorar no solo en fuerza también en hipertrofia cómo mencioné antes y otros aspectos. Nos vemos en el siguiente post.👋🏽

Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your triceps strength and gain much more hypertrophy than you have, remember that it is very important to work in different ways the muscles to improve not only in strength but also in hypertrophy as I mentioned before and other aspects. See you in the next post.👋🏽

https://3speak.tv/watch?v=hidekinagatari/dkpqaouz

Muy buenas a todos amigos y amigas de WSW. Mi nombre es Brayan @hidekinagatari. El día de hoy les traigo un entreno que realice, el cual esta enfocado en mejorar mi resistencia en ejercicios básicos de calistenia, los cuales son mi punto fuerte pero quiero mejorar aún mas está modalidad y quizás en algún momento competir con esto, pero me falta mejorar mucho está área para lograr eso, asi que les quise mostrar algo del entreno de hoy. El objetivo en esta rutina es llegar a 100 repeticiones en dominadas, fondos y flexiones repartidos en varias series hasta llegar a 100 repeticiones, aunque la meta final es hacer 4 series de 25 repeticiones de cada ejercicio, aún falta para llegar a ese punto, así que este es el comienzo para obtener ese resultado.

Hello friends of WSW. MY name is Brayan @hidekinagatari. Today I bring you a workout I did, which is focused on improving my resistance in basic calisthenics exercises, which are my strong point but I want to improve even more this modality and maybe at some point compete with this, but I need to improve a lot in this area to achieve that, so I wanted to show you some of today's workout. The goal in this routine is to reach 100 repetitions in pull-ups, dips and push-ups distributed in several sets until reaching 100 repetitions, although the final goal is to do 4 sets of 25 repetitions of each exercise, there is still a long way to go to reach that point, so this is the beginning to get that result.

Bueno compañeros, esto fue todo lo que les quise compartir hoy, espero que les guste y se motiven a seguir entrenando, estoy cerca de cumplir mi meta así que voy a mostrarles el progreso de como mejore mi resistencia en esta modalidad. Muchas gracias 👋🏽.

Well fellows, this was all I wanted to share with you today, I hope you like it and I hope you are motivated to keep training to raise the level, although mine is very low compared to my friends, I do what I can. Thank you very much.👋🏽

https://3speak.tv/watch?v=hidekinagatari/tyfsznkx

Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I want to share with you a meeting and training of calisthenics with friends, since we got together to practice some things and I wanted to show you what we did this day. It should be noted that everyone has their forte, we all train separately and we are dedicated to different elements, but from time to time we get together to do this kind of sessions, as they are fun and motivate us all to continue improving in the sport 💪🏼.

Bueno compañeros, esto fue todo lo que les quise compartir hoy, espero que les guste y se motiven a seguir entrenando para subir el nivel, aunque el mío es muy bajo comparado a mis amigos, hago lo que puedo. Muchas gracias 👋🏽.

Well fellows, this was all I wanted to share with you today, I hope you like it and I hope you are motivated to keep training to raise the level, although mine is very low compared to my friends, I do what I can. Thank you very much.👋🏽

https://3speak.tv/watch?v=hidekinagatari/ohhosteq
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Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a back routine where we will train each part of this musculature to have a better development and we can have that muscle tone we want, because sometimes it is difficult to have a complete workout because we do not know well what exercises to place in the routine to have a better performance and ability to recruit all the muscle fibers we seek and that growth we want. As you well know, any routine is adapted to the level of each person, that is, both the series and repetitions vary depending on the person, you can do more repetitions or series of certain exercises depending on how we sit or if we see that we can give a better performance, although I place series and repetitions, you can train to your liking by adapting to your capabilities this training 💪🏼.

En esta rutina trabajaremos tanto ejercicios básicos, como de fuerza, explosividad y también para buscar hipertrofia en esta zona. Los descansos entre series son de 40" segundos y entre ejercicios 2" minutos 💪🏼.

In this routine we will work on basic exercises, as well as strength, explosiveness and also to look for hypertrophy in this area. The rests between sets are 40" seconds and between exercises 2" minutes 💪🏼.

Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien espalda y ganar mucha más hipertrofia de la que tienen, recuerden que es muy importante trabajar de diferentes maneras los músculos para mejorar no solo en fuerza también en hipertrofia cómo mencioné antes y otros aspectos. Nos vemos en el siguiente post.👋🏽

Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well back and gain much more hypertrophy than you have, remember that it is very important to work in different ways the muscles to improve not only in strength but also in hypertrophy as I mentioned before and other aspects. See you in the next post.👋🏽

https://3speak.tv/watch?v=hidekinagatari/pkrqbglq
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Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a small routine of push-ups for chest that we can perform from the comfort of our home, without any equipment, we would only need a bag and anything we can add that serves as weight, because at home we have any element to make this kind of quick short workouts, for people who do not have time to train, this type of routines are effective if done correctly, so I wanted to share a short but good routine to train our pectoral, although it also involves a little triceps, work is more focused on the pectoral 💪🏼.

En esta rutina trabajaremos 4 ejercicios dónde todos estarán enfocados en el pecho, y 1 lo trabajaremos con peso para añadir más difcultad y trabajar mejor está musculatura. Los descanso entre series son de 30" segundos y entre ejercicios 2" minutos 💪🏼.

In this routine we will work 4 exercises where all will be focused on the chest, and 1 we will work with weight to add more difficulty and work better this musculature. The rest between sets is 30" seconds and between exercises 2" minutes 💪🏼.

Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su pecho desde casa ganar mucha más hipertrofia de la que tienen, recuerden que es muy importante trabajar de diferentes maneras los músculos para mejorar no solo en fuerza también en hipertrofia cómo mencioné antes y otros aspectos. Nos vemos en el siguiente post.👋🏽

Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your chest from home to gain much more hypertrophy than you have, remember that it is very important to work in different ways the muscles to improve not only in strength but also in hypertrophy as I mentioned before and other aspects. See you in the next post.👋🏽

https://3speak.tv/watch?v=hidekinagatari/cajltvku
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Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a plank routine that I did at home and I wanted to share with you how I did it, since I know that some people find this type of routines or some exercises very helpful, I encourage you to continue sharing this content so you can continue progressing in this way of the plank. Although it is a basic level, the exercises can be made more difficult by adding more repetitions or seconds, it all depends on the level of the person. It is important to try to apply the greatest range of motion or technique in the exercises for greater stimulation in the muscles involved in this element, also as gaining plioperception which is the goal of performing specific routines of statics 💪🏼.

En esta rutina trabajaremos 4 ejercicios específicos para la plancha donde descansaremos 3 minutos entre series y 4 minutos entre ejercicios, aparte, haremos 2 complementarios en dónde realizaremos un descanso de 1 minuto entre series y 2 minutos entre ejercicios 💪🏼.

In this routine we will work 4 specific exercises for the plank where we will rest 3 minutes between sets and 4 minutes between exercises, apart, we will do 2 complementary ones where we will rest 1 minute between sets and 2 minutes between exercises 💪🏼.

Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su plancha, aunque es muy difícil progresar, si nos mantenemos realizando bien las rutinas y ejercicios, eventualmente veremos el resultado de nuestro trabajo duro en el entreno. Nos vemos en el siguiente post.👋🏽

Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your plank, although it is very difficult to progress, if we keep doing well the routines and exercises, eventually we will see the result of our hard work in training. See you in the next post.👋🏽

https://3speak.tv/watch?v=hidekinagatari/jisjatdr

Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I want to share with you a front lever workout I did at home, in which I was working complementary exercises to strengthen the muscles involved in this element, in addition to doing technical work to improve posture and gain plioperception in other elements such as pull ups or one arm. This is another way of training that can be performed, although most are with elastic band, it is quite exhausting and can overload the muscles if you are not adapted to this type of training, even so, I wanted to bring this training as some may serve some exercise that I performed in this routine and add it to yours. It should be noted that all the exercises performed are specific to the front lever and its musculature, all can help us to keep the muscles involved strong to avoid injury and generate greater adaptation with the use of the elastic band, which I highly recommend as it will lead you to raise the level and help you understand certain technical aspects of this element 💪🏼.

Bueno compañeros, esto fue todo lo que les quise compartir hoy, espero que les guste y puedan tomar uno que otro ejercicio para su rutina de front lever, los recomiendo mucho, ya que se trabajan zonas que quizás no puedas alcanzar a entrenar correctamente, y con ciertos ejercicios si lo hacemos. Es importante también saber realizar la técnica correcta en cada ejercicio, aunque me falta por pulir, hay que intentar ser lo más estricto posible para seguir mejorando. Muchas gracias 👋🏽.

Well fellows, this was all I wanted to share with you today, I hope you like it and you can take one or another exercise for your front lever routine, I highly recommend them, because you work areas that perhaps you can not reach to train properly, and with certain exercises if we do. It is also important to know how to perform the correct technique in each exercise, although I still need to polish, we must try to be as strict as possible to continue improving. Thank you very much.👋🏽

https://3speak.tv/watch?v=hidekinagatari/ponavxar

Good morning fellow hive and SWC. As we well know, there are many exercises to work our abs in countless ways, although all exercises can help and benefit us as long as it is done with a good intensity, there are those exercises that will help us to improve much more our development in our abs, so this time I bring you the exercises that can help you get this. It should be noted that the most important thing to mark our abs, we must not only focus on doing exercises for these, we must take into account the food, it is the most fundamental to lower abdominal fat and to define, it is very difficult to develop if we do not have good diet. As I said before, there are many exercises for the abs, but these that you will see below are the ones that I consider the best for this because we are in constant tension and at no time we stop exercising activity in that area, since we must not only make dynamic movements, but also exercise strength, stability, and if you add all that, we get excellent results doing certain exercises, which are the ones I put in this post 💪🏼.

Bueno compañeros, estos fueron todos los ejercicios que les comparto el día hoy, espero que les gusten y puedan trabajar bien sus abs con estos ejercicios para que los ayuden a seguir progresando para obtener y definir sus abs. Se que la mayoría ya los conoce, pero hay que tener en cuenta que siempre debemos hacerlos si queremos tener esas ganancias que buscamos, aunque cada quien elige sus ejercicios favoritos, se que algunos de estos les resultará muy útil para sus entrenamientos. Nos vemos en el siguiente post.👋🏽

Well fellows, these were all the exercises that I share with you today, I hope you like them and you can work your abs well with these exercises to help you continue progressing to obtain and define your abs. I know that most of you already know them, but we must keep in mind that we must always do them if we want to have those gains we are looking for, although everyone chooses their favorite exercises, I know that some of these will be very useful for your workouts. See you in the next post.👋🏽

https://3speak.tv/watch?v=hidekinagatari/byjabpvc
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Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you an excellent routine to work in the best way your chest and triceps, where we will do controlled exercises for greater stimulation of these muscles, in addition, we will work each part of these muscles, both chest and triceps and develop these parts that we want. It should be noted that this routine I recorded it sick, so all the repetitions I did between 8 and 10 for the discomfort I had, so you can perform more repetitions for better gains. It is important to know that even if we are sick, we can do a little physical activity to keep our body active, but of course, if you feel very bad, you have to take rest, but in my case, I do not like to do it because I get worse because my body is very adapted to be in constant physical activity, and I do not feel good to stay at home without doing anything, so I encourage you to do what you can within your capabilities to continue to maintain your bodies, either as a physical activation, like jogging or jumping rope, or do a little routine like I did, since I train much harder than what I did in this I am sharing with you, for me it is a little muscle pumping and activation 💪🏼.

En esta rutina trabajaremos 3 ejercicios de pecho, 3 de triceps, adicional uno de pecho y triceps dónde haremos un descanso de 1" minuto entre series y 2 minutos entre ejercicios. Puedes añadir más repeticiones o menos, adaptando a tu nivel el entreno 💪🏼.

In this routine we will work 3 chest exercises, 3 triceps exercises, plus one chest and triceps exercise where we will rest for 1" minute between sets and 2 minutes between exercises. You can add more or less repetitions, adapting the workout to your level 💪🏼.

Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su pecho y triceps para ganar mucha más hipertrofia de la que tienen, recuerden que es muy importante trabajar controladamente los músculos para mejorar no solo en fuerza también en hipertrofia cómo mencioné antes y otros aspectos. Nos vemos en el siguiente post.👋🏽

Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your chest and triceps to gain much more hypertrophy than you have, remember that it is very important to work the muscles in a controlled way to improve not only in strength but also in hypertrophy as I mentioned before and other aspects. See you in the next post.👋🏽