Circuito FullBody 10a1 [SPA/ENG]

▶️ Watch on 3Speak

Bienvenidos a la Comunidad de FullDeportes! Mi nombre es Hernán, soy Profesor de Educación Física y Entrenador Personal. En esta oportunidad les traigo un entrenamiento FULLBODY para trabajar todo el cuerpo con un método llamado 10 A 1🔥

Welcome to the FullDeportes Community! My name is Hernán, I am a Physical Education Teacher and Personal Trainer. This time I bring you a FULLBODY training to work the whole body with a method called 10 TO 1🔥

Are you tired of always doing the same routine? Are you at home and want to start training but don't know how? In this post, I leave you a workout that you can do whenever you want and it's more fun if you train with someone 👯

👇 METODOLOGÍA DE ENTRENAMIENTO 👇

🔟PIRAMIDAL DESCENDENTE 10a11️⃣

🔟DESCENDING PYRAMID 10a11️⃣

It is a method in which we are going to lower repetitions as we complete the laps.
In this case, we start the 1st Round with 10 Repetitions, when finished, the 2nd Round is 9Reps, and so on until we reach the 10th round, which is 1Rep each exercise.
It is important that the 1st round you always focus on doing the technique well to adapt to the training, and once you automate the movements, you can give it the speed of execution that you can and like.
Set a Timer⏱ and see how long it takes you to complete it. The idea is to complete it in the shortest possible time 💪

🏋🏻‍♀️EJERCICIOS:

1. Sentadillas + Press Hombros
2. Rueda Abdominal O Planchas Dinámicas
3. Triceps en Banco
4. Burpees

🏋🏻‍♀️EXERCISES:

1. Squats + Shoulder Press
2. Abdominal Wheel OR Dynamic Planks
3. Triceps Bench
4. Burpees

🔜PRE Y POST ENTRENAMIENTO🔚

SIEMPRE ENTRAR EN CALOR PARA EVITAR LESIONES.

SIEMPRE ELONGAR PARA PODER VOLVER A ENTRENAR AL DÍA SIGUIENTE.

🔜PRE AND POST WORKOUT🔚

Warming up before a workout is AS important as the workout itself. Why? In this post that I did a few weeks ago I explain and there are also several exercises to warm up.

ALWAYS WARM UP TO AVOID INJURY.

Elongation and stretching, or the famous "Return to calm" is also important to let the body know that we are not going to punish it anymore 🤣, so lowering the heart rate and stretching the worked muscles are key.
Soon I will make a video elongating the muscles of the body and being able to walk the next day without excessive pain 😁

ALWAYS STRETCH SO YOU CAN TRAIN AGAIN THE NEXT DAY.

I invite you to leave me in the comments if you have any questions and the time it took you to do it. I took 16'04 💪. It would be an honor if you write to me to clear up any doubts or feedback on your training!
Thank you very much for reading 😘

Canción del video: Disfigure - Blank [NCS Release]
Major Lazer - Watch Out For This [Bumaye] (Official Instrumental + Acapella)
Traductor: Google Translation
Imágenes y Video: De mi autoría @Her18Lux en Canva y utilicé Filmora para editar el video

Facebook
Instagram

▶️ 3Speak