Rutina de entrenamiento en casa con banco y mancuernas– Fitness Tech

Agrenar and Casa is an access, comfortable and effective option to maintain a good physical form, gain strength and improve health. With adjustable bank and a soude set, can make a wide varity of exercise that help achieve your goals in an epoch. A continuous, in present an adapted routine for all levels, with the aim of maximizing the benefits of atrenar and home.

Benicios to open and house with bank and scarves

The adjustable bank and the dumbbells allow great versatility and exercises, which will allow different muscular groups to work the balanced forms. Breath, this type of atreial is right the possibility of adjusting the progressivamete load, which is key to improving both strength and resistance.

Basic equipment

• Adjustable bank: Fundamental to perform chest, oar press, abdominals and other movements and inclined, flat or declined position.

• Adjustable fixed dumbbells: Versatile to work strength and resistance and all the main muscular groups.

• Optional accessories: Sterilla for exercises and soil and elastic bands for mayor of movements.

Beginning plan for weekly

For those who start, the director is to learn the correct technique, activate the main muscles and cek a constant routine. Opening three times a week, consumptions of 25 to 30 minutes, is enough.

Recommended exercises:

1. Chest press with Meruernas and Flat Bank -3 10-12 repells series

2. Rowing with supported Mercerna and Banco -3 10-12 repells series

3. Seats with dumbbells -3 10-12 repells series

4. Press military and bank -3 10-12 repells series

5. Biceps curl with mercuernas -3 10-12 repells series

6. Tranceps and Bank extension -3 10-12 repells series

Key rules to begin:

• Make each one until the Muscles Become between 8 and 12 Repeions. If you can make more the 12 repeions, it is time to aumar the weight of the dumbbells.

• Gradual Aumine The load forms your strength and technique improve.

Weekly plan for intermediate level

For those who already have a solid base, the atreial could intensive with mayor volume and variature. It is recommended to open 4 days a week for 35 to 45 minutes.

Recommended exercises:

1. Chest press with Meruernas and inclined bank -4 8-12 Repetitions series

2. Unilateral row with Mercerna and Banco -4 8-12 Repetitions series

3. Seats with dumbbells -4 8-12 Repetitions series

4. Press military with MERCUERNAS AND BANCO -4 8-12 Repetitions series

5. Alternate biceps curl -4 8-12 Repetitions series

6. Triceps funds between banks -4 8-12 Repetitions series

Key rules for intermediates:

• Exercises must be executed until they reach the muscular failure between 8 and 12 repeals. Si series and anyone can make 12 repetitions with the same load without dipe, raise the weight.

• The weight gain should be gradual to avoid injuries.

Weekly plan for advanced level

For advanced users, the atreial must include high intrity circuits, with a load and focus mayor and strength and stability. It can be opened between 5 to 6 days per week, with sessions of 45 to 60 minutes.

Recommended exercises:

1. Chest press with Meruernas and Declined Bank -4 8-12 Repetitions series

2. Rowing with Mercernas and Banco -4 8-12 Repetitions series

3. Seats with dumbbells and pliometric jump -4 8-12 Repetitions series

4. Press military with Meruernas -4 8-12 Repetitions series

5. Biceps Curl concentrated -4 8-12 Repetitions series

6. Triceps extension to one hand with dumbbell and bank -4 8-12 Repetitions series

Key rules for advanced:

• You must reach the muscular failure between 8 and 12 resettions and cade series.

• If you can perform more the 12 repetitions sen effort, increase the weight of the dumbbells to assert the progression.

TIPS FOR MAXIMUM RESULT

• Adequate warming: Before starting each session, it makes a general warming 5 to 10 minutes to activate the avoidant muscles and injuries.

• Technique control: Always maintain a correct form and all exercises. If you cannot maintain the technique, reduce weight or retitions.

• Recovery: Be sure to rest between 48 and 72 hours between open -ability to allow the muscles to recover and grow.

• Load progress: Aumma the weight or gradual intidity as you feel comfortable with the exercises. Progression is key to continuing to improve.

Adaptacy according to objectives

• Weight loss: Combine this routine with cardio exercises and diet control. Force abandonment helps a muscle mass and, therefore, metabolism.

• Win muscular mass: Aumma the load and perform more challenging exercises. Prioritize the retitions and the range of 6-8 to maximize the hypotrophy.

• Improve mobility: Incorporates the stretching and mobility between atreial the atreial the flexibility.

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AND Fitness technology You will be all the equipment you need to take your open and home to the next level. From adjustable banks to professional quality dumbbells, we have Toto what you need to improve your results.