[ESP/ENG] Rutina con mancuernas para los pectorales, al aire libre/Dumbbell workout for pectorals, outdoors
After a strong injury in my left knee, which forced me to have rest for almost two months of all sporting activity, today I return with an ideal routine to strengthen again the muscles of our body, especially the pectorals, this is a routine that we can do outdoors, either in a park or in our home, we must only have a bench or with a table improvise one and some dumbbells, in this case use some homemade handmade. I hope this routine gives a great contribution to all the people who are coming out of an injury, as it is happening to me, that's why I felt the need to bring you this publication
Esta rutina está conformada por 5 ejercicios, todos usando mancuernas para poder ir recuperando la fuerza y más adelante poder usar la barra en los diferentes ángulos del banco, el primer ejercicio que vamos a realizar es el press con mancuernas, aquí nos enfocaremos en la parte media de los pectorales, son 4 series de 12 repeticiones por cada una de las series con un descanso que no sea mayor de los 55 segundos entre serie y serie, en importante mantener una buena hidratación para evitar deshidratación durante en entrenamiento.
Before starting this or any other routine, it is necessary to take a few minutes to stretch and warm up so that the different muscle groups of our body are completely ready for physical activity and not run the risk of getting an injury that can take us for a long time out of the sport.
This routine consists of 5 exercises, all using dumbbells to be able to recover strength and later to use the bar at different angles of the bench, the first exercise we will perform is the dumbbell press, here we will focus on the middle part of the pectorals, are 4 sets of 12 repetitions for each of the series with a rest of no more than 55 seconds between series and series, it is important to maintain good hydration to avoid dehydration during training.
La técnica a seguir, sería abrir lentamente y bajas en ángulo recto a los hombros, al subir debemos apretar lo más que se pueda, para luego volver hacer lo mismo, las series son 4 y las repeticiones 12, de esta manera vamos a estimular el pectoral de la mejor manera posible, hasta crear la tensión más adecuada y poco a poco lograr la hipertrofia muscular.
Continuing with this excellent routine, we are going to work the pectorals looking to give a symmetrical appearance, and for that there is nothing better than working with dumbbells and if they are the famous openings much better, never fall into the error of working these exercises with a lot of weight, as the shoulder would be the most affected, here the weight should be the most mastered to properly execute these movements.
The technique to follow, would be to open slowly and low at right angles to the shoulders, when going up we must tighten as much as possible, and then do the same, the series are 4 and 12 repetitions, in this way we will stimulate the pectoral in the best possible way, to create the most appropriate tension and gradually achieve muscle hypertrophy.
Aquí las repeticiones continúan siendo las mismas 12, pero las series suben a 5, lo que daría un total de repeticiones de 60, el descanso no debería variar con respecto a los dos ejercicios anteriores, nos mantenemos con la hidratación entre series, y con una respiración profunda para evitar el agotamiento extremo.
The third exercise to perform is in order to achieve the tension to the center of the pectoral with dumbbells, to do this movement, we use both dumbbells, we join them and lower them little by little to the height of the chest, when we go up we press hard, this helps to highlight the division between the pectoral muscles, that is, to notice the separation between the right and left, giving a good appearance to the upper body.
Here the repetitions remain the same 12, but the series go up to 5, which would give a total of 60 repetitions, the rest should not vary with respect to the previous two exercises, we keep with hydration between series, and with deep breathing to avoid extreme exhaustion.
The fourth movement we will do to work the entire rib cage, here we work back, shoulders, triceps, abdominals and of course the pectorals, the movement as you see in the picture, is with a dumbbell and we will lower the dumbbell to behind the head, when we go up we tighten the chest to the maximum, to generate a muscle contraction, are 4 sets of 10 repetitions, with breaks of 1 minute while we hydrate, in this way we would finish working with dumbbell and move on to the last exercise.
To finish this routine, we will work with our own weight, we will do push-ups, but with the caveat that we will support us with dumbbells, so we will add a little more complexity to the exercise, with this last exercise, we are ensuring that muscle failure is achieved at the highest level, with 4 series and the repetitions will vary depending on the athlete, because we must do repetitions until we can no longer, the rest is at least one minute to achieve adequate recovery, and do not forget to drink water during and after training, this plus the consumption of protein will help us to get good results.