a routine with five urges that will not last more than 30 minutes

With the idea of amplify our options available to make ownership and that we can only make an apology for not doing it we will see a training that can be done in any park and in just 30 minutes.

To make this training you simply need a bar on which you can do dominance and a bank on which you can make a foundation, simply with it and 30 minutes of approximate time we will work all the body logging to burn calories and work with the intensity of our muscles. The training is the next:

Now we are going to see ownership by ownership, but additionally, when we meet with the owners we can approve that we are in the park to make continuous career algae in moderate rhythm, some HIIT training or simply train.

Flexions

We work with them manos supported in the sole with a separation similar to our males and the points of the supported pieces are completely erased. Luego, flexing the codes, bajamos hasta that the bad luck to touch the suelo o quede muy muy cerca de este. Using the braces and the pitch, we take the initial position with the braces completely removed.

If we want to vary the separation of the manes in the sole to make flexions to work more the triceps (closed field) or the pectoral, even with the normal field work both muscles. Recuerda, es important that the torso mantenga always has a straight line y no dejar el culo abajo al subir, for example.

Dominance

To work the cleft we will trust in the dominions that his, quizas, the best esparice de espalda what can you do. If it is a complicated erection, and yet the world is unable to make a dominance, but with an elastic band in the form of help with them. If you do, then you will not be able to do anything but dominate over the eccentric part or the isometric part.

We will always achieve the dominance by lifting the bar across the part of our car, never too narrow and it avoids unnecessary balances as much as the torso as the piercings. Tambien It’s important that, during the baid, we control the movement and we simply do not care..

Zancadas con salto

To get rid of these pimples we need to do some simple exercises, but in this case with salts. Our colloquiums, in a relaxed position and we have a sloping shaft that flexes our piercings until they form a angular angle of 90º. Ahi, with an impulse damos a salto and cambiamos the position of the piernas.

Recuerda que the rodilla of the pierna tracera has what it takes to look around the hill and the pierna delantera forms an angle of 90º. If the pierna delantera queda muy estirada debemos de hacer la zancada menos amplia y si el angulo es burgemeester es que es no hemos alargado sufficient la pierna.

Bank funds

Now we are going to work on our brazen realizing foundations supporting our men over a bank. If ten of the banks are looking for one of the other things that can be done as in the video, it simply does not support the pieces on the floor. If there is no bank in the park in which you can look for a brothel, for example, or if not, as the ultimate remedy, you can do a diamond flexion.

To realize the ownership, we simply support the manos in the bank with a separation similar to that of our men and women, the rest of the body colliding with los pies apoyados sobre los talones. Luego dejamos caer nuerstro cuerpo controllande el movimiento con los brazos hasta que estos formen un angulo cercano a los 90º y, para terminar, los estiramos y volvemos a la position position.

It important not to separate the codes, in each movement, of the torso in excess. If the coins are taken care of as your triceps work harder.

Abdominal board

To finish training we will do minutes of board work in four 30-second intervals. To implement this exercise we simply place our beds in a flexible position with the codes and antebrazos supported on the sole. This is the position that we will maintain during the 30 seconds of ownership.

It’s important do not remove the glutes or frame during the movement. We need to maintain the straight line of the body during the 30 seconds and then, we can descend a small pole to fly and gain.

This article was originally published by Víctor Falcón in the year 2019 and has been revised for its republic.

Videos | P4P Español, Fitbuk, Ejercicios en Casa, P4P Español y CalisTechniX
Images | ryan park