The biceps and triceps are muscle groups that receive a large amount of attention and are obviously motivated by the fact that many people go to the gym.
With the training routine that we propose we will cover many angular distances and you can give an estimate to your braces that will surely help you to grow.
The routine of working to work the brazos
|
EJERCICIO |
series and repetition |
descansos |
technique |
|---|---|---|---|
|
pers francés mancuernas |
3 x 10 – 15 |
1 ‘- 2’ |
How to make a french press |
|
krul araña |
3 x 10 – 15 |
1 ‘- 2’ |
How to make curl araña |
|
PRESS CERRADO |
3 x 6 – 10 |
1’30 “- 2’30” |
How to make sure closed |
|
krul predicador |
3 x 8 – 12 |
1’30 “- 2’30” |
How to make a curl preacher |
|
Extensions polea alta con cuerda |
3 x 8 – 12 |
1’30 “- 2 ‘ |
How to make extensions in high polish |
|
Curl concional con mancuernas |
3 x 8 – 12 |
1’30 “- 2 ‘ |
How to make a curl conventionally |
As you can see, the volume of this routine is relatively high, yes estaremos haciendo nueve-serie deur spierachte grupo en una sola sesen de training. Three ejaculations for the biceps and three others for the triceps.
For this reason, it is only convenient to live a week in a week, or as much as possible in order to recover correctly and have a good level of training.
It is recommended that there be a todas load series reserve, and that it can be repeated once, in a way that at no time is the case with the fall spierd. It tends to adjust the weight used in each exercise so that it can be used.
Therefore we will see that the intensity is sufficiently elevated as for the results obtained, and it is sufficiently lower than for the accumulated fat that lasts longer.
Vale la pena que clients especially the flexors and extenders of the code making some series of articular mobility because hemos dicho the volume of training will be quite high.
Treat yourself to the goal of completing the range of motion in all actions, because you will not be limiting the forces of force and mass gain.
In biceps owner extensions complete code, and in triceps ownership may include that which is conveniently extends the male in the eccentric phase to increase the corridor.
In terms of downtime, these are orientations and although it is a good series that the accomplices can increase a little more in case they are considered convenient to improve your recovery.
Finally, I would like to respect the technique of each ownership. There is no choice but for victims with the intention of giving more weight because of this form what will be considered will limit your results or increase the risk of injury.
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Images | iStock