Full Deportes

5 ejercicios para iniciar en la Calistenia

5 exercises to start in Calisthenics

Spanish	English

Hola comunidad de full deportes, soy Marco Rincón y en este video les presento los 5 ejercicios para comenzar en la calistenia.

Hello full sports community, I am Marco Rincón and in this video I present the 5 exercises to start in calisthenics.

Video

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1-Dominadas en prono	1-Pull Ups

Es un movimiento principal para iniciar en este deporte, consta de Halar con tus brazos levantando todo el peso de tu cuerpo hasta que tu mentón o pecho pase la barra.

It is a main movement to start in this sport, it consists of Pulling with your arms lifting all the weight of your body until your chin or chest passes the bar.

2- Dominas en supino	2- Chin Up

Es otro movimiento de Jale, implica halar con tus brazos en agarre supino, utilizando mas que todo el biceps y el pectoral, levantando todo el peso de tu cuerpo hasta que tu mentón o pecho pase la barra.

It is another movement of Pull, it involves pulling with your arms in a supine grip, using more than all the biceps and the pectoral, lifting all the weight of your body until your chin or chest passes the bar.

3-Flexiones	3-Push Up

Es un ejercicio que involucra los codos, también conocida como lagartijas, plancha, pechada o simplemente flexión, es un ejercicio físico realizado estando en posición inclinada, recostado hacia abajo, levantando el cuerpo únicamente con los brazos y bajando de nuevo al suelo.

It is an exercise that involves the elbows, also known as push-ups, plank, push-up or simply push-up, it is a physical exercise performed while in an inclined position, lying down, lifting the body only with the arms and lowering back to the ground.

4- Paralelas	4- Dips

Es un ejercicio de empuje que se realiza en barras paralelas, consta de bajar y subir inclinadamente con los brazos utilizando la fuerza de tricep y hombros como se ve en la imagen.

It is a pushing exercise that is performed on parallel bars, it consists of lowering and raising incline with the arms using the force of the tricep and shoulders as seen in the image.

5- Fondos en Barra fija	5- Bar Dips

Este es otro ejercicio de empuje, que les ayudara muchisimo en la fuerza del pectoral mayor, se realiza en barra fija, consta de bajar y subir verticalmente estando arriba de la barra con los brazos utilizando la fuerza de tricep, hombros y el pecho.

This is another pushing exercise, which will help you a lot in the strength of the pectoralis major, it is performed in a fixed bar, it consists of going down and up vertically while being on top of the bar with the arms using the strength of the tricep, shoulders and chest.

Esto ha sido todo por el vídeo de hoy, espero les haya gustado y les ayude a empezar en este deporte, nos vemos en otra oportunidad, A trabajar. Con todo!

This has been all for today's video, I hope you liked it and it helps you get started in this sport, see you another time, Let's get to work. With everything!

Con Todo!	With everything!

Créditos	Credits
Camára	Camara
@marcobaw	@marcobaw
Musicalización	Music

Ghotsmame - System Is Falling

Gracias por leer.	Thanks for reading.

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