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      "body": "Martes : espalda y bicep \n\nPersonalmente les recomiendo que sigan estas rutinas solo ,las personas que estan empezando en el gym,luego publicare para las personas avanzadas ...\n\nComo ya he mencionado antes, empieza por calentar, esta vez trataras de calentar los musculos que trabajaras, empieza en la barra cristo,trata de hacer 3 series de 10 repeticiones o mas.\n\n![dominadas_en_barra_fija.jpg](https://steemitimages.com/DQmWw6Rd7xX6eBFGKYphbB4kpSiV1wJCAXzSUPFdnW6oxT2/dominadas_en_barra_fija.jpg)\n\nLuego empieza en el multifuerzas o la maquina de banco basica para espalda,y aras 4 series de 12 repeticiones,jala fuerte la barra debe llegar hasta  la parte tracera del cuello,\n![92a2dd7a39eaaf43d092a5878a94858b.jpg](https://steemitimages.com/DQmWrQm1hNmsEnSM1Ut5NXa1vrxJ3U9zY9WaZEtDgdQgghH/92a2dd7a39eaaf43d092a5878a94858b.jpg) \nLuego que allas terminado ,cambia la ubicasion final de la barra ahora pasara frente tu cara hasta el pectoral y asi aras espalda delantera,aras 4 series de 12 repeticiones,\n\n![71520430_ce61ce290c_o.jpg](https://steemitimages.com/DQmNP9puhaE96iqr1Rpyvuf7LjdX32KGo5wSK9hFfjQBTFf/71520430_ce61ce290c_o.jpg) \n\nAl terminar pasaras a la maquina de remo de espaldas y aras 4 series de 15 repeticiones con poco peso\n\n![20170107054203uid1.jpg](https://steemitimages.com/DQmeKd9R96XELnk28M1w1kyL9cffNVmdi2KSkGwDDuc1VjW/20170107054203uid1.jpg)\n\nLuego iras algun banco plano y con una mancuerna ligera en peso ,trabajaras espalda en banco plano, brazo por brazo, y aras 3 series  de  12 repeticiones en cada brazo\n\n![e45e82dbe5a43e1fa054b0ac389bedf3.jpg](https://steemitimages.com/DQmaG4CAGxma9ficNRzYwEjyNUBxBMJf2PTmHMgnE15Qdjz/e45e82dbe5a43e1fa054b0ac389bedf3.jpg)\n\nLuego de esto as culminado  en espalda,luego empieza a trabajar bicep, empezaras en el predicador y ahi trabajaras bicep ,con poco peso,y aras 4 series  de 12 repeticiones\n\n![curl_en_banco_scott.jpg](https://steemitimages.com/DQmQ31Ccc8ZekqtWMtDRrPuhcebVigB6oXDX9CvPwSQjq4b/curl_en_banco_scott.jpg)\n\nAl terminar iras al crossover,y con una barra corta de bicep aras bicep frente al crossover,engancha la barra en la parte de abajo y coloca poco peso y empieza,aras 4 series  de 12 repeticiones cada una ,recuerda colocar tu pie izquierdo adelante y tu pie derecho atrás saca bien el pectoral y empieza a tu ejercicio\n\n![kkkkkk.jpg](https://steemitimages.com/DQmVonLaH7ySF9QvvUG9paghD37qiC4zunK4rTJGt1rzRxv/kkkkkk.jpg)\n\nY por ultimo aras bicep de cristo, aras 4 series de  10 repeticiones usando ambos brazos al mismo tiempo y usando la mitad del peso que usaste en el ejercicio anterior en cada lado del crossover\n\n![biceps-brazos-en-cruz-en-polea-alta-2big.jpg](https://steemitimages.com/DQmWLqr5WJzbi5L5FkH7nNNaw3taPpmL7zQqUJdRfm7Fjuu/biceps-brazos-en-cruz-en-polea-alta-2big.jpg)",
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      "body": "☺",
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      "body": "Rutina de ejercicio básica primeros niveles\n\nLUNES: pectoral y tricep\n\nbueno mi gente aqui les dejo a esa gente activa que esta empezando en el gym y pues quiero ayudarlos les dejare una rutina de una semana cada dia publicare la rutina del día a continuación la rutina que podrías iniciar el dia lunes.\n\ncomo ya había mencionada antes en otra publicación empieza por calentar, la cuerda puede ser, buena idea salta la cuerda por al menos 20 minutos, \n![maxresdefault.jpg](https://steemitimages.com/DQmWPyJX85945v3h9CkEryGXfhUEuWrjTyCHyVcQ4HJSxoM/maxresdefault.jpg)\n\nluego empieza por una camilla para pectoral estilo libre quiere decir una camilla donde puedas hacer ejercicio de pectoral utilizando una barra olímpica de 15 kls a la cual se le pueda meter discos de kls, y empezaras solo con la barra , y aras 4 series de 12 repeticiones c/u\n![swws.jpg](https://steemitimages.com/DQmZ6LZX3u5mAhDHxnXXciF1ScemvykLqRfCRz9feeBkDGr/swws.jpg)\n\nluego de eso iras a la maquina de apertura de pectoral y aras 4 series de 12 repeticiones c/u el peso en esta maquina debe ser leve por que estas comenzando\n\n![maxresdefault (1)sfsefrfer.jpg](https://steemitimages.com/DQmeqasJkeMJt51tNyBuG4gRpckVBGZGQNzczBpYghHy5GR/maxresdefault%20(1)sfsefrfer.jpg)\n\nen caso de que el gym donde estas no cuente con un multifuerzas para hacer apertura lo puedes hacer manualmente estilo libre haces las mismas repeticiones\n![ddfvdegr.jpg](https://steemitimages.com/DQmRrPBStHaurvcbAVy741aPYWNaPhmicnhmJ1rnYSrDxdr/ddfvdegr.jpg)\n\nes el mismo ejercicio pero de otra manera, \nluego te vas a una camilla ordinaria te recuestas boca arriba colocando solo la parte alta de tu espalda y protegiendo tus hombros trabajaras la parte del pectoral alto y  harás pullover SERIAN 4 SERIES DE 15 REPETICIONES\n\n![descargadsddddd.jpg](https://steemitimages.com/DQmerUtPEtpxemfuiUTtKGVnobPbubtoer3zo77yMB3NsEx/descargadsddddd.jpg)\n\nluego de esto ya has terminado con el musculo pectoral e iras a ejecutarr dos ejercicios del musculo tricep empezaras por ir al crossover y con una barra corta engancharas en la parte alta del crossover esta barra y haces 4 series de 15 repeticiones ricep cerrado\n![maxresdefault (1)hfthrthrtgh.jpg](https://steemitimages.com/DQmUaVrrQyqp1WM7KQZZqKKfw9jGBUVtSESGxPxwtNFWcd9/maxresdefault%20(1)hfthrthrtgh.jpg)\n\ny por ultimo aras tricep de banco estilo libre con paciencia y mucha mentalidad... empezando aras este ejercicio sin peso pero con varias repeticiones aras 4 series de 30 repeticiones concéntrate y veras que podras, vamos yo se que puedes ...espero les guste y les sirva..apliquenlo sigueme  pronto publicare la rutina básica del dia martes\n\n![maxresdefault (1)hrthtyjtyhr.jpg](https://steemitimages.com/DQmTQw6xnXXmNHSEaK3igczVsxvmpuY9yQdBmgTzp1AEeq5/maxresdefault%20(1)hrthtyjtyhr.jpg)",
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      "body": "Muy saludable para empesar a ganar masa corporal",
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      "body": "Que tal a toda mi gente en steemit, aqui les dejo este tattoo, que se hizo una chica pues ella quería un tatto sexy y decidió que ella es y siempre seria una mujer libre y pues ratifico, que quería que su tatuaje notara un significado de libertad, en su cuerpo y pues a donde podemos llegar con la manera de pensar de esta chica, es que bueno cada persona al final o al menos la mayoría, soñamos con paz, tranquilidad y también libertad, y si pensamos un poco mas aya en realidad la libertad o un porcentaje de ella lo buscamos todas las personas desde que tenemos conocimientos, hasta la hora de la muerte, al morir siempre habrá uno que diga \"quemenlo \"el quería morir libre...así que mi gente aqui les tengo este tattoo que a parte de sexy ,es un gran significado de libertad espero les guste, recuerda seguirme que yo te seguire;)\n\n![IMG-20180206-WA0031.jpg](https://steemitimages.com/DQmTcMfx4pHsKbozRKidviEsNWEqnm3zqVL35VCBiBT4kbu/IMG-20180206-WA0031.jpg)",
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      "body": "mm ok gracias",
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      "body": "@@ -146,17 +146,18 @@\n que \n-el uso de\n+utilizamos\n  la \n@@ -175,18 +175,8 @@\n eem \n-la usamos \n cuan\n",
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      "author": "dandara",
      "body": "A ver, lo primero que te puedo sugerir es que leas en el apartado de preguntas frecuentes de la comunidad, allí hay una infinidad de respuestas que pueden despejarte tus inquietudes, (incluyendo información sobre etiquetas), sin embargo y a grosso modo debes saber que las etiquetas nos permiten categorizar los contenidos permitiendo su búsqueda, es por ello que se considera abuso, usar etiquetas que no correspondan con tu tema, tal y como ya te lo exprese en el comentario anterior. De todas formas mi sugerencia es que revises la información y si tienes dudas, me avisas☺",
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