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Bueno, agora vamos a facer a sesión do viernes.

2
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É unha sesión na sala de musculación

3
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e vai consistir en unha rutina dividida

4
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onde vamos a trabajar o pecho e tríceps.

5
00:00:13,669 --> 00:00:16,210
En primer lugar vamos a empezar con o encalentamiento

6
00:00:16,210 --> 00:00:18,750
e dentro deste, movilidade articular.

7
00:00:19,649 --> 00:00:20,929
Empezamos con o tobillo,

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facemos circunducciones hacia fora

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e caminamos hacia dentro.

10
00:00:29,760 --> 00:00:31,120
Damos 10 voltas hacia un lado

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e 10 voltas hacia o outro.

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00:00:34,299 --> 00:00:36,740
Pasamos ao outro tobillo e facemos o mesmo.

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Hacia dentro.

14
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Agora vamos con as rodillas.

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00:00:49,259 --> 00:00:50,719
Facemos circunduciones hacia dentro.

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E hai 10 hacia fora.

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Vamos con a cadera.

18
00:01:09,609 --> 00:01:11,049
Facemos circunduciones hacia un lado.

19
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E 10 hacia o outro.

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00:01:26,510 --> 00:01:28,650
Agora facemos rotaciónes hacia un lado e hacia o outro.

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Facemos 10 a cada lado.

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00:01:40,920 --> 00:01:42,500
Agora vamos con brazos.

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hacemos circundaciones hacia adelante

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y haríamos 10 hacia atrás

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hacemos lo mismo con el otro brazo

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podemos también hacer los dos a la vez

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y hacia atrás

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también podemos hacer

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con un brazo hacia adelante y el otro hacia atrás

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y cambiamos

31
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podemos hacer también aperturas

32
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en diagonal

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y pasamos ya al codo

34
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de adentro e á fora

35
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temos 10

36
00:03:03,830 --> 00:03:05,789
en cada sentido

37
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pasamos ao outro codo

38
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e vamos con as moñecas

39
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podemos facer as triconducciones

40
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con as manos sueltas

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10 á un lado

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e 10 á outro

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ou tamén podemos juntarlas

44
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e facer 10

45
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triconducciones en un sentido

46
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e 10 á outro

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Unha vez fechas as moñecas, pasaremos ao cuello

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Estiramos a un lado

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Aguantamos 10 segundos

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E cambiamos ao outro

51
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Sempre aguantamos 10 segundos

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Agora vamos adelante

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E atrás

54
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Volvemos a facer o mesmo

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A un lado

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Ao outro

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Adelante

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E atrás

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Hacemos circunduciones tamén de cuello

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10 hacia un lado

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E despois 10 hacia o outro

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Unha vez fecha a movilidade articular

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De todo o corpo

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Pasaremos a realizar os estiramientos dinámicos

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Vamos a facer 3

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00:04:55,259 --> 00:04:57,240
Primeiro a plancha caminada

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Volvemos outra vez

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00:05:10,189 --> 00:05:19,970
Haríamos este ejercicio 4 ou 5 veces

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E despois pasamos

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Al escalador

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Esta vez nos ponemos en esta posición

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E se trata de hacer este movimento ás plantas e ás entradas

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Lo haríamos 10 veces en un sentido e 10 veces en el otro

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E despues haríamos el paso del oso

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El paso del oso consiste en apoyar las manos e los pies en el suelo

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Las plantas de los pies completamente pegadas

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Toda la planta en el suelo

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e daríamos pasos.

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Aquí daríamos a volta

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e atrás do mesmo.

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00:06:09,500 --> 00:06:09,980
Daríamos

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cinco veces en un sentido

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e cinco veces en el otro.

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E con isto

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daríamos os estiramientos dinámicos.

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Agora pasamos

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ao calentamiento especifico.

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00:06:24,980 --> 00:06:26,680
Como vamos a trabajar

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00:06:26,680 --> 00:06:28,439
en pecho e tríceps,

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vamos a calentar bien

91
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os músculos.

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00:06:31,500 --> 00:06:34,180
En primer lugar vamos a facer o pre-banca

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O pre-banca faríamos

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Dois series

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00:06:38,600 --> 00:06:40,899
De 10 repeticiones

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Con un 40% da carga do cliente

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00:06:44,319 --> 00:06:51,279
Nos tumbaríamos

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00:06:51,279 --> 00:06:54,560
E o pre-banca se realiza

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00:06:54,560 --> 00:06:57,939
Podemos lavar a altura dos pezones

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E levantamos facendo unha pequena jota

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E volvemos

102
00:07:03,660 --> 00:07:22,370
É importante que ao baixar non nos apoiemos con a barra no pecho

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00:07:22,370 --> 00:07:26,589
Sempre teña que haber dois dedos de diferencia entre a barra e o pecho

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00:07:26,589 --> 00:07:36,310
Despois do press barca, faríamos aperturas con mancuernas

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00:07:37,449 --> 00:07:43,290
Nos tumbaríamos no banco

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00:07:43,290 --> 00:07:48,189
Con os brazos abertos, nos lleváramos ao centro

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00:07:48,189 --> 00:08:02,959
Os brazos sempre teñen que estar en línea con o ombro

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Non poden estar aquí cerca do corpo

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Ni cerca da cabeça

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00:08:08,680 --> 00:08:18,569
Unha vez feitas as aperturas con mancuernas

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00:08:18,569 --> 00:08:23,310
Pasaríamos a realizar 12 fondos

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00:08:23,310 --> 00:08:39,590
Nos fondos, os codos

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00:08:39,590 --> 00:08:42,110
Teñen que estar en 45º con o corpo

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Non poden estar ni 90º ni moi pegados ao corpo

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e é importante que o pecho toque no suelo

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se o pecho non toca no suelo

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non se conseguirá unha repetición

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e con esta

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iremos calentando

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a parte do pecho

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e agora un ejercicio

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con o que calentaríamos especificamente o tríceps

123
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seria o tríceps en polea alta

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en este ejercicio

125
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vamos a facer dous series

126
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de 10 repeticiones

127
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con un 40% de carga

128
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imaginaos que aquí hai unha polea

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coxeríamos

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a herramienta

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ponemos unha perna adelante e outra detrás

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nos echaremos o corpo un pouco para adelante

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e os codos 90 grados

134
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e pegados ao corpo

135
00:09:28,330 --> 00:09:31,649
os codos teñen que quedarse en el sitio fijo

136
00:09:31,649 --> 00:09:34,029
non se pode mover así

137
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teñen que estar quietos

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e echamos

139
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a mitad das repeticiones

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cambiaríamos

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se facemos 10 repeticiones

142
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facemos cinco en a perna delante

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e cinco repeticiones con a outra perna delante.

144
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Por que non podemos con o corpo hacia delante?

145
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Porque se estamos aquí,

146
00:10:05,840 --> 00:10:08,899
no podríamos facer o movimento entero

147
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porque nos chocaría con o corpo.

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Entón non terminaríamos o movimento.

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Al ponernos así,

150
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permitimos que os brazos vayan hacia atrás

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e que o movimento sea completo.

152
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E con isto,

153
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habríamos terminado o calentamiento.

154
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Unha vez feito o calentamiento especifico

155
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E haber terminado todo o calentamiento

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Pasaremos á parte principal

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Na parte principal vamos a trabajar

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00:10:33,399 --> 00:10:34,980
Pectoral e tríceps

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E empezaremos con exercicios do pectoral

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O primeiro que vamos a realizar

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Vai ser o press banca

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O press banca, como já hemos dito

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No calentamiento especifico

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Ponemos a barra

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Á altura dos pezones

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E levantamos facendo unha pequena jota

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hasta a altura dos hombros

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e volvemos

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unha vez terminado o press de banca

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pasaríamos ao press de banca

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declinado

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00:11:21,539 --> 00:11:26,639
imaginemos que estamos

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00:11:26,639 --> 00:11:28,860
así puestos en el

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00:11:28,860 --> 00:11:31,240
banco que está declinado en el gimnasio

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nos vamos

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esta vez justo por debajo

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dos pezones

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e o levantaríamos

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00:11:38,399 --> 00:11:40,340
en vertical

180
00:11:40,340 --> 00:11:42,320
o movimento tendría de ser en vertical

181
00:11:42,320 --> 00:11:54,149
unha vez hecho

182
00:11:54,149 --> 00:11:56,250
o preso de banca declinado

183
00:11:56,250 --> 00:11:58,690
pasaremos ao preso de banca inclinado

184
00:11:58,690 --> 00:11:59,909
con mancuernas

185
00:11:59,909 --> 00:12:18,159
este é un banco

186
00:12:18,159 --> 00:12:20,519
está inclinado un pouco hacia atrás

187
00:12:20,519 --> 00:12:23,240
nos apoiamos en el respaldo

188
00:12:23,240 --> 00:12:24,480
as pesas

189
00:12:24,480 --> 00:12:26,259
e faríamos

190
00:12:26,259 --> 00:12:27,659
o movimento

191
00:12:27,659 --> 00:12:39,340
o banco tende a estar moito máis inclinado

192
00:12:39,340 --> 00:12:39,899
non así

193
00:12:39,899 --> 00:12:42,299
sino máis deste tipo

194
00:12:42,299 --> 00:12:57,039
Estos tres ejercicios

195
00:12:57,039 --> 00:12:58,720
haríamos tres series cada uno

196
00:12:58,720 --> 00:13:01,440
de ocho repeticiones

197
00:13:01,440 --> 00:13:03,259
a un 75%

198
00:13:03,259 --> 00:13:04,820
de la carga del cliente

199
00:13:04,820 --> 00:13:06,480
y descansaríamos en tres series

200
00:13:06,480 --> 00:13:07,559
un minuto y medio

201
00:13:07,559 --> 00:13:10,179
Después destos tres ejercicios

202
00:13:10,179 --> 00:13:12,759
pasaríamos a las aperturas con mancuerna

203
00:13:12,759 --> 00:13:29,899
Ya lo habíamos dicho antes

204
00:13:29,899 --> 00:13:32,000
en el calentamiento especifico

205
00:13:32,000 --> 00:13:34,240
á altura dos ombros

206
00:13:34,240 --> 00:13:36,740
e abrimos.

207
00:13:52,759 --> 00:14:00,759
Neste ejercicio

208
00:14:00,759 --> 00:14:02,039
faríamos

209
00:14:02,039 --> 00:14:03,960
8 repeticiones

210
00:14:03,960 --> 00:14:09,039
a un 75%

211
00:14:09,039 --> 00:14:11,059
e descansaríamos

212
00:14:11,059 --> 00:14:11,820
un minuto e medio

213
00:14:11,820 --> 00:14:13,019
entre cada serie.

214
00:14:13,799 --> 00:14:14,679
Despois deste ejercicio

215
00:14:14,679 --> 00:14:16,840
pasaríamos aos pulsados

216
00:14:16,840 --> 00:14:18,360
ou fundos

217
00:14:18,360 --> 00:14:23,519
con peso.

218
00:14:23,519 --> 00:14:28,220
pondremos un disco de peso encima da espalda

219
00:14:28,220 --> 00:14:29,919
e bajaríamos

220
00:14:29,919 --> 00:14:44,480
este ejercicio tamén lo realizaríamos tres series

221
00:14:44,480 --> 00:14:47,240
pero haríamos doce repeticiones

222
00:14:47,240 --> 00:14:50,940
con un 70% de la carga

223
00:14:50,940 --> 00:14:53,600
y descansaríamos un minuto y medio entre cada serie

224
00:14:53,600 --> 00:14:57,659
con esto ya habíamos terminado los ejercicios de pectoral

225
00:14:57,659 --> 00:15:01,179
y pasaríamos a los ejercicios de tríceps

226
00:15:01,179 --> 00:15:04,659
En primer lugar, haríamos el tríceps en polea alta

227
00:15:04,659 --> 00:15:07,120
Cojaríamos la polea

228
00:15:07,120 --> 00:15:08,259
Na posición que habíamos dicho

229
00:15:08,259 --> 00:15:10,080
En el calentamiento específico

230
00:15:10,080 --> 00:15:12,240
E realizaríamos o ejercicio

231
00:15:12,240 --> 00:15:20,779
Cambiaríamos de pierna

232
00:15:20,779 --> 00:15:31,250
Haríamos

233
00:15:31,250 --> 00:15:32,809
Cuatro series

234
00:15:32,809 --> 00:15:35,929
De diez repeticiones

235
00:15:35,929 --> 00:15:36,629
Cada serie

236
00:15:36,629 --> 00:15:39,149
E un minuto y medio de descanso entre cada serie

237
00:15:39,149 --> 00:15:41,850
Unha vez hecho este ejercicio

238
00:15:41,850 --> 00:15:43,269
Pasaríamos

239
00:15:43,269 --> 00:15:46,710
al extension de tríceps

240
00:15:46,710 --> 00:15:48,250
en un banco con peso

241
00:15:48,250 --> 00:16:00,320
imaginamos que este es el banco

242
00:16:00,320 --> 00:16:03,960
nos pondríamos

243
00:16:03,960 --> 00:16:05,500
peso aquí

244
00:16:05,500 --> 00:16:06,799
un disto de peso

245
00:16:06,799 --> 00:16:09,720
y subiríamos y bajaríamos

246
00:16:09,720 --> 00:16:21,750
deste ejercicio haríamos

247
00:16:21,750 --> 00:16:23,950
tres series, doce repeticiones

248
00:16:23,950 --> 00:16:24,570
cada serie

249
00:16:24,570 --> 00:16:27,250
y descansaríamos un minuto y medio

250
00:16:27,250 --> 00:16:35,659
y una vez hecho este ejercicio

251
00:16:35,659 --> 00:16:37,500
ya pasaríamos al último de tríceps

252
00:16:37,500 --> 00:16:40,740
que seria o pre-francés con mancuerna

253
00:16:40,740 --> 00:16:46,940
nos colocaríamos en el banco tumbados

254
00:16:46,940 --> 00:16:48,899
boca arriba

255
00:16:48,899 --> 00:17:01,190
e realizaríamos o seguinte movimento

256
00:17:01,190 --> 00:17:03,590
colocaríamos as mancuernas

257
00:17:03,590 --> 00:17:05,609
justo a altura da nuca

258
00:17:05,609 --> 00:17:07,509
os codos hacia arriba

259
00:17:07,509 --> 00:17:10,109
e estendemos hacia arriba

260
00:17:28,500 --> 00:17:31,869
en este ejercicio

261
00:17:31,869 --> 00:17:33,150
haríamos tamén

262
00:17:33,150 --> 00:17:34,910
tres series

263
00:17:34,910 --> 00:17:37,430
ocho repeticiones cada serie

264
00:17:37,430 --> 00:17:39,150
con un 75% da carga

265
00:17:39,150 --> 00:17:42,049
e un minuto e medio de recuperación entre cada serie

266
00:17:42,049 --> 00:17:45,170
Con este ejercicio

267
00:17:45,170 --> 00:17:46,769
ya habíamos terminado a parte principal

268
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e pasaríamos aos estiramientos finales

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Como hemos trabajado

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pectoral e tríceps

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nos encargaríamos máis de trabajar

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a parte superior do corpo

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00:18:01,329 --> 00:18:03,869
Entón empezaríamos con o pectoral

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nos apoiamos na pared

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e, con o corpo,

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intentamos ir á outro lado,

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estirando esta parte do pectoral.

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00:18:19,880 --> 00:18:20,880
Aos 15 segundos,

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cambiaríamos e iríamos con o outro brazo.

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Unha vez feito este estiramento,

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pasaremos aos ombros,

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brazo detrás,

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00:18:47,200 --> 00:18:48,339
cambiaríamos de brazo,

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agora estiraríamos antebrazo,

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ponemos a palma da outra mano

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e intentaríamos traerla

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hacia arriba

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00:19:09,269 --> 00:19:17,400
cambiamos e estiramos ao revés

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logo a outra mano

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cambiamos

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por último

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00:19:36,460 --> 00:19:38,940
vamos a estirar un pouco a espalda

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ponemos de rodillas

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las manos adelante

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00:19:42,819 --> 00:19:44,200
e intentamos tocar con el culo

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00:19:44,200 --> 00:19:45,819
nos talones de los pies

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nos movemos hacia un lado

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e hacia el otro

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e por último vamos a pasar

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con esta mano entre este brazo

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e o corpo

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e lo vamos a llevar hacia arriba, hacia o techo

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e vamos a mirar hacia o techo tamén

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facemos o mesmo con o alto brazo

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e con isto

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ya que hemos terminado a sesión del viernes