Empieza a ganar Fuerza con estos Ejercicios!

Start gaining Strength with these Exercises!

------- |Spanish|English| |-|-| ![masa-muscular-ganar-tip.jpg](https://images.hive.blog/DQmewyNbZb3Bvx2To732ePB4FMFKcgKm6cWEMMB9sTzx8MT/masa-muscular-ganar-tip.jpg)

Muy Buenas Comunidad de #SWC , en este video les compartiré unos sets de ejercicios para ganar fuerza en los músculos en las diferentes áreas del cuerpo, para mantenerlos ejercitados y en un estado sano; si queremos ir a empezar a entrenar en un lugar público o algún lugar en donde participen muchas personas, ganar la fuerza necesaria para no pasar algún tipo de vergüenza o pena, para sentirnos cómodos en esos casos.

Good morning #SWC Community, in this video I will share with you some sets of exercises to gain strength in the muscles in different areas of the body, to keep them exercised and in a healthy state; if we want to go to start training in a public place or somewhere where many people participate, gain the necessary strength to not spend some kind of shame or embarrassment, to feel comfortable in those cases.

------- # Video [![](https://ipfs-3speak.b-cdn.net/ipfs/bafkreihp4dn4t43vpdl6ryneyk3u6ffbgxyddwu5o262wdlivhyac7n4fi/)](https://3speak.tv/watch?v=larezz-22/ofxqylzh) ▶️ [Watch on 3Speak](https://3speak.tv/watch?v=larezz-22/ofxqylzh) |Tren Superior|Upper Train| |-|-|

En el primer set de ejercicios se centra en la fortaleza y resistencia del tren superior, haciendo enfásis en los hombros, el pecho, la espalda, las escapulas, los biceps, triceps, puede beneficiar también en algunas partes del Core; basándose en ciertas variaciones de flexiones.

The first set of exercises focuses on upper body strength and endurance, with emphasis on the shoulders, chest, back, shoulder blades, biceps, triceps, and may also benefit some parts of the core; based on certain variations of push-ups.

------- FLEXIONES ABIERTAS ------- ![274588554_354668676554422_7650159369231017838_n.jpg](https://images.hive.blog/DQmTkd7xNY83nSjGGiv1yGKub32zho4NM4FJwv4ob4e2ViZ/274588554_354668676554422_7650159369231017838_n.jpg) ![274730071_1320314168486655_5096049431230708195_n.jpg](https://images.hive.blog/DQmZakA5BvtAnq6hVTqdW4aJ8p8gZRFo398WATUq1LBFN3J/274730071_1320314168486655_5096049431230708195_n.jpg) ------- FLEXIONES EN CRUZ ------- ![274999027_3224533597835633_8607777491295430752_n.jpg](https://images.hive.blog/DQmZSNU9xUv7X8ABvnS8VAST8pNyyaFweHx6Mc8dm1QWmWz/274999027_3224533597835633_8607777491295430752_n.jpg) ![275010899_5139019346155947_4902079573695008604_n.jpg](https://images.hive.blog/DQmZx4Y5gmfsGEes6proAuXFJQbLNVbv7Tx8nby6t5hYP8B/275010899_5139019346155947_4902079573695008604_n.jpg) ------- FLEXIONES EN PICA ------- ![275164213_502435474708598_7588161286998219146_n.jpg](https://images.hive.blog/DQmdGWTCx12TuyEf1RGHuR978Mnj3xwSNmm5cNYzSiaZMDf/275164213_502435474708598_7588161286998219146_n.jpg) ![274712109_1595806257459004_7079995317419825220_n.jpg](https://images.hive.blog/DQmRiYx9ZpL1sDgWaSjm6AronTgsUQbbEPqBkG6zZTdgkqC/274712109_1595806257459004_7079995317419825220_n.jpg) ------- FLEXIONES EN X ------- ![274486902_511550830499989_4309617600089235637_n.jpg](https://images.hive.blog/DQmRf8D4oBb9HKF3a73hpD7nisVWpHU96Bc5rWPdS8BGK9m/274486902_511550830499989_4309617600089235637_n.jpg) ![274827854_715259196140849_1182908479354629412_n.jpg](https://images.hive.blog/DQmVZbUvabhBzREXxkFuecPZAMZxxEhptWQkoo9tjcnkZGY/274827854_715259196140849_1182908479354629412_n.jpg) ------- FLEXIONES ARQUERAS ------- ![274590323_417713800216348_4654327348240062873_n.jpg](https://images.hive.blog/DQmfYWSxRVoH8T8XE2csScPwVoGKxERnm4qXMQwWvBgUZKR/274590323_417713800216348_4654327348240062873_n.jpg) ![274805859_682659269760963_5752911155689171233_n.jpg](https://images.hive.blog/DQmQGXM427tiFrvvVVyBdVDvSmiN9Mo7XpQwyomn4Pit9sr/274805859_682659269760963_5752911155689171233_n.jpg) ![274863201_528284858624115_8827354578319255128_n.jpg](https://images.hive.blog/DQmQT5cGCKp25Y24mztyqYmvaruiyt7iNZ8sV1SnJguNGos/274863201_528284858624115_8827354578319255128_n.jpg) ------- FLEXIONES CON APLAUSOS ------- ![275115485_656130682317498_873809144868001463_n.jpg](https://images.hive.blog/DQmYfRwMWkmuTJpMKbeGjGdzj1nUwtYdp2ewmccwxCgcomQ/275115485_656130682317498_873809144868001463_n.jpg) ![274597615_1569136753486514_8354522947388853627_n.jpg](https://images.hive.blog/DQmdqnBNZXvur5ShxHqsGbvaFQsQep5hrZsQ9u1phGya8tX/274597615_1569136753486514_8354522947388853627_n.jpg) ------- FLEXIONES CON LANZADERAS ------- ![274735480_350272050325830_3563120733364478378_n.jpg](https://images.hive.blog/DQmNdUgZ4AVTeC8iev2gpL5VvsWsVXnhBXCNReVwhMT11CQ/274735480_350272050325830_3563120733364478378_n.jpg) ![274742628_374736167524621_4262773371648957347_n.jpg](https://images.hive.blog/DQmeCfApk7J4HvybWaaA28sQrvse8ziWLAfKXCHnGoHkCs3/274742628_374736167524621_4262773371648957347_n.jpg) ------- FLEXIONES DIAMANTE ------- ![274742630_1699991260352982_8362126374069414754_n.jpg](https://images.hive.blog/DQmbpJ8L9rs5sWRRH8VjekXAaupyd9DRfnCtPETyWPAoSGf/274742630_1699991260352982_8362126374069414754_n.jpg) ![275012645_480896893689818_5241056218887084992_n.jpg](https://images.hive.blog/DQmbVNqweZP79Q4Eus1m2CMmCiP6UUL5xeFNKcd4KvW7JPE/275012645_480896893689818_5241056218887084992_n.jpg) |Tren Inferior |Lower Body| |-|-|

En esta sección haremos ejercicios relacionados con las piernas, para dar agilidad, resistencia y fuerza; centrándose en los cuádriceps, femorales, pantorrillas y glúteos.

In this section we will do exercises related to the legs, to give agility, endurance and strength; focusing on the quadriceps, femorals, calves and glutes.

------- SENTADILLAS ------- ![274523933_2842445569388601_5413163441902953800_n.jpg](https://images.hive.blog/DQmQrrHYGVuPofgF8HaZu9SqzNtwFrWjhLn3mYMYbbJdoWV/274523933_2842445569388601_5413163441902953800_n.jpg) ![274737132_1082000005990023_7226062852640174531_n.jpg](https://images.hive.blog/DQmVy4RWqXm3LR9NYmasZv5rqs3rR2WQ3iJ7Q127P1FQoiD/274737132_1082000005990023_7226062852640174531_n.jpg) ------- POSICIÓN DE SENTADILLA ------- ![274844272_911449452860341_8059721564745486592_n.jpg](https://images.hive.blog/DQmRhqRUdmBwCCUdEEx19wPJht3Y9HMtmYAcJprjA7eAjVB/274844272_911449452860341_8059721564745486592_n.jpg) ------- SENTADILLAS CON SALTO ------- ![274593785_490739032609215_8309014312768536471_n.jpg](https://images.hive.blog/DQmRcD1QAEJY1SCjhxsFayJuV4UxgnnWzmdL4jY9NyYtTGW/274593785_490739032609215_8309014312768536471_n.jpg) ![274568092_1309490592891031_4060571215566504455_n.jpg](https://images.hive.blog/DQman7bqshNiyCus3hHspmjjguHsU8EF8r2rZxGzkvbcy1z/274568092_1309490592891031_4060571215566504455_n.jpg) ------- ZANCADAS ------- ![274796504_3049896981888865_4365549307677909365_n.jpg](https://images.hive.blog/DQmdFSSLGEJmEmGt6MckcTFYqafqbDw7FpgEq6VbkgyYbLW/274796504_3049896981888865_4365549307677909365_n.jpg) ![274700996_1007141929976669_8718943187522202167_n.jpg](https://images.hive.blog/DQmXDHCgHVHZ25CcSEVsRzqJ1hS6PU4oSpt8HM9fAkiehrn/274700996_1007141929976669_8718943187522202167_n.jpg) ------- ZANCADAS POSTERIORES ------- ![274992207_356468166387685_5842943001734489234_n.jpg](https://images.hive.blog/DQmTqfoAX64opuYcQuUSUwv14q57mB3oykvN1zHW8WEWPJ8/274992207_356468166387685_5842943001734489234_n.jpg) ![275028912_1208106726262343_5989638395150039346_n.jpg](https://images.hive.blog/DQmZpytYfN6CXBPbucXwmrvfih71vTBYuycAwKxhL6qF3Y2/275028912_1208106726262343_5989638395150039346_n.jpg) ------- ARRANCADAS ------- ![274628384_297616382474708_7834111142970813222_n.jpg](https://images.hive.blog/DQmVT38AywoK7hc8QgJQsz7GHcTgMeXR1cypqa9UihLMrHS/274628384_297616382474708_7834111142970813222_n.jpg) ![274369917_1065419820686488_1119631024989399884_n.jpg](https://images.hive.blog/DQmXY3H71p1dbs92UMLhsD3dFozSCBxLr3EhStg8mU5u5An/274369917_1065419820686488_1119631024989399884_n.jpg) ![274868539_4797289747014697_4362539602346598899_n.jpg](https://images.hive.blog/DQmNhQxYThRNN2cEdvSem2KhxdAF5hff7aD92Z5eGM4doQv/274868539_4797289747014697_4362539602346598899_n.jpg) ![275161466_330552352360254_6508356555074601742_n.jpg](https://images.hive.blog/DQmbvBfErBCuF4P2Det81sXQuWMcgR1kHQtB75dTb8aoDXh/275161466_330552352360254_6508356555074601742_n.jpg) |Core|Core| |-|-|

Estos ejercicios combinan la resistencia isométrica y la resistencia dinámica para fortalecer el core entero, desde el Lumbar hasta el Serrato.

These exercises combine isometric resistance and dynamic resistance to strengthen the entire core, from the Lumbar to the Serratus.

------- PLANCHA DE CODOS ------- ![274905712_687265769286951_6454483225829407094_n.jpg](https://images.hive.blog/DQmaPHWU3zTEMteBewN4J8PTNxj9kagB8SJrr2epNVce2A3/274905712_687265769286951_6454483225829407094_n.jpg) ------- PLANCHA DE CADERAS LATERALES ------- ![274789186_1355291261605448_8669039737645750769_n.jpg](https://images.hive.blog/DQmbX4xi3nGNDG5MpxTt7CotEGAKiw1b4186jmCjsgVYSwy/274789186_1355291261605448_8669039737645750769_n.jpg) ![274863262_649620592965276_6490897644509160118_n.jpg](https://images.hive.blog/DQmWZe7amSxMe2xYe6anDdgr3cC2nc8Y63PSua56Q5No2nB/274863262_649620592965276_6490897644509160118_n.jpg) ------- PLANCHA CON ELEVACIÓN DE CADERA ------- ![274707742_827406521567248_2018064047571578921_n.jpg](https://images.hive.blog/DQmUeKBM6V7orKj2vmkfmjRaYJ33ePMjiF2wkeKa6drjAc8/274707742_827406521567248_2018064047571578921_n.jpg) ![274662279_1569633573410694_8123776268076711270_n.jpg](https://images.hive.blog/DQmRJbd2CUq1RUiDs1MZwfXmN79JEmGm5paeMpmKrcnhrep/274662279_1569633573410694_8123776268076711270_n.jpg) ------- PLANCHA CON TOQUE DE HOMBROS ------- ![274973806_1058614868021807_6939782284446833209_n.jpg](https://images.hive.blog/DQmPaQMBe55UXqqu7UTeK2Ffc2tNBzVuFusnebg9MhyT9C7/274973806_1058614868021807_6939782284446833209_n.jpg) ![274685150_356653566180421_1606741899813253080_n (1).jpg](https://images.hive.blog/DQmUqVKBb4w5Bm2pVJ2w1mxJCyYyKGFxjNYDhe4TNGH1hb7/274685150_356653566180421_1606741899813253080_n%20(1).jpg) ------- PLANCHA CON EXTENSIÓN DE CODOS ------- ![274822351_5241876609196393_4017558318833584014_n.jpg](https://images.hive.blog/DQmSrWVhdLf9CS1tdX2qQauC9kQtpbngC2FUwrT93Jy8xMU/274822351_5241876609196393_4017558318833584014_n.jpg) ![274832748_471313697919114_102603199486260225_n.jpg](https://images.hive.blog/DQmVZsbJ5xW1J9AJyhUgTV7pj9RyS5GnXcofeQU3ihRCFnH/274832748_471313697919114_102603199486260225_n.jpg) ------- ABDOMINALES ------- ![275075589_923948604966556_5443786139948256783_n.jpg](https://images.hive.blog/DQmXzFfnxGMCSF5DrMqT6RR7mEotmBunAsfYKffXUHru3y4/275075589_923948604966556_5443786139948256783_n.jpg) ![274752077_3212463112331079_9206510472894722484_n.jpg](https://images.hive.blog/DQmUQuFye5Q6hqUHCjJpjRTHF6nuwZmwVqmR2RBfu2QuixJ/274752077_3212463112331079_9206510472894722484_n.jpg) ------- ABDOMINALES CORTOS ------- ![274594056_715696719421579_4993162967307582586_n.jpg](https://images.hive.blog/DQmVvWbkEZLnhMQDRoQZCyqYG7WyRjiVJVdbfgFAzWMhkGg/274594056_715696719421579_4993162967307582586_n.jpg) ![275211964_262816626021240_557015256855387787_n.jpg](https://images.hive.blog/DQmdAQaM59qvcYkNxDY9faH54thbTDGwYgm5pJ5efi9Y8BD/275211964_262816626021240_557015256855387787_n.jpg) ------- ELEVACIÓN DE PIERNAS ------- ![274989302_671040030909201_7943292678110206868_n.jpg](https://images.hive.blog/DQmaAaSTD5zt7EBa7RnsnmG26CFyhatbGpKQKJEiDaPRAUn/274989302_671040030909201_7943292678110206868_n.jpg) ![274789186_257547799887670_7033042823128283034_n.jpg](https://images.hive.blog/DQmWX7u5SxykdXrNRsoAuF1wXYo15U2t5RYyidQCAjWh9hL/274789186_257547799887670_7033042823128283034_n.jpg) ------- CONTRACCIÓN DE PIERNAS ------- ![274568092_375873881025572_8423195738450444140_n.jpg](https://images.hive.blog/DQmcRTTMUZZ1QqxZjS7UpA5EiYAV5izZeTj1TBSG8JjMrA2/274568092_375873881025572_8423195738450444140_n.jpg) ![274795365_676835916690367_292189941438369843_n.jpg](https://images.hive.blog/DQmWo52L74wmv1Ej8VfQkRDLSU8VmvX479QJpWWGE5m6nxw/274795365_676835916690367_292189941438369843_n.jpg) ------- CONTRACCIÓN DE PIERNAS LATERALES ------- ![274670783_1283372128830646_4459147234860464442_n.jpg](https://images.hive.blog/DQmXSBrx8t8EMt4krUKeYSErKuoaS2x69AFTfj1epbAQQEF/274670783_1283372128830646_4459147234860464442_n.jpg) ![274795365_676835916690367_292189941438369843_n.jpg](https://images.hive.blog/DQmWo52L74wmv1Ej8VfQkRDLSU8VmvX479QJpWWGE5m6nxw/274795365_676835916690367_292189941438369843_n.jpg) ![274882731_297655942300336_3739511998271419615_n.jpg](https://images.hive.blog/DQmXL4hWUs2f51q4am4Tvix2s4g6YuGiVtc8twGYhRQ14qQ/274882731_297655942300336_3739511998271419615_n.jpg) ------- V ------- ![274758957_464121585315053_1510886972537238627_n.jpg](https://images.hive.blog/DQmQqxjHfBGkkyMHBARXnbXucPiLPBSGt8UH5sPc2n2PxjN/274758957_464121585315053_1510886972537238627_n.jpg) ![274632016_1635317376802527_4296373106508649633_n.jpg](https://images.hive.blog/DQmV2cUSUgwZm2KcDvGARvVCX4GebTkQz8SFQYDVpNLkGTU/274632016_1635317376802527_4296373106508649633_n.jpg) ------- TIJERAS VERTICALES ------- ![274938870_638760954091089_4732161750447886848_n.jpg](https://images.hive.blog/DQmer9X234fxR1wQRLVX4VKFS5rNpMY9DQdZujttrBBM2QL/274938870_638760954091089_4732161750447886848_n.jpg) ![275141184_266500005667718_160068075126737834_n.jpg](https://images.hive.blog/DQmatVmGoi7zHqjDdrr3v47d7qAm8F7kKzHrEa25cusGuFZ/275141184_266500005667718_160068075126737834_n.jpg) ------- TIJERAS HORIZONTALES ------- ![274847432_356213133043203_6925230255822544690_n.jpg](https://images.hive.blog/DQmRevD75k6Pox8arTffJNKXwtCybPPeCn29DsLeXoaYGFV/274847432_356213133043203_6925230255822544690_n.jpg) ![274920812_309456064415541_4436756166389574566_n.jpg](https://images.hive.blog/DQmUh38jead7uKRJdPc5qbS5LrrSb2tbmrPbLf6cpFicAAF/274920812_309456064415541_4436756166389574566_n.jpg) ------- TOQUE DE TALÓN ------- ![274737081_530552428440457_3645380431760521223_n.jpg](https://images.hive.blog/DQmWJKrbV6PUy9Z7WfPdw32oTfc5f2fZTpjtVM11eij5abG/274737081_530552428440457_3645380431760521223_n.jpg) ![274785032_696329075068933_5603895036038074391_n.jpg](https://images.hive.blog/DQmeSFqoif6VLsBoVAKeKrq246b6axLJufWkDiHoyD54v9P/274785032_696329075068933_5603895036038074391_n.jpg) ------- POSICIÓN NDE 180° ------- ![274568092_375873881025572_8423195738450444140_n.jpg](https://images.hive.blog/DQmcRTTMUZZ1QqxZjS7UpA5EiYAV5izZeTj1TBSG8JjMrA2/274568092_375873881025572_8423195738450444140_n.jpg)

Bueno espero que estos ejercicios les sean de gran ayuda para poder empezar ese ámbito tan excepcional y riguroso al inicio, a veces penoso o vegonzoso en cuanto hacerlo en frente de otras personas se refiere, con un minimo de ejecución de 1 mes lograran llegar a los resultados básicos para reforzarlos en el área de entrenamiento, esto es todo y nos vemos en la próxima entrega.

Well I hope that these exercises will be of great help to start this area so exceptional and rigorous at the beginning, sometimes embarrassing or vegonzoso as to do it in front of other people is concerned, with a minimum of execution of 1 month will achieve basic results to strengthen them in the training area, this is all and see you in the next installment.

------- |No Bajes la Meta, Aumenta el Esfuerzo|Don't Lower the Goal, Increase the Effort| |-|-| ------- |Créditos|Credits| |-|-| |Camára|Camara| |@raumijares|@raumijares| |Edición|Edition| |@larezz-22|@larezz-22| |La música usada en el vídeo esta libre de derechos de autor|The music used in the video is free of copyright| |Música dotada por NoCopyrightSounds|Music endowed by NoCopyrightSounds| Heuse & Tom Wilson - Ignite Last Heroes - Dimensions |Redes Sociales|Social Media| |-|-| ![274634345_475852424197733_737774811698539289_n.jpg](https://images.hive.blog/DQmTUV6FFqTKPJvq5w3NK1J46BSfUHLeHsH53tg9PHg4gk1/274634345_475852424197733_737774811698539289_n.jpg) [![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://www.instagram.com/larezz_22/) ------- |Muchas Gracias por Ver mi Publicación|Thank you for viewing my publication| |-|-|

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