tag:blogger.com,1999:blog-88317998006182680882024-03-10T20:21:53.719-07:00octavio fitnessAnonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.comBlogger167125tag:blogger.com,1999:blog-8831799800618268088.post-43190590303027894022018-04-12T15:35:00.001-07:002018-04-12T15:36:05.317-07:00 Article of April 2018 / Artículo de Abril 2018<div style="text-align: justify;">
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My fitness article in the Adelante Magazine “Mind, Body and Spirit ” Killed by the I-Phone April 2018</h2>
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Hello my dear readers I want to talk to you about something very serious and disturbing that has been happening for the last 11 years when Steve Jobs present the first I-Phone on the market and how the MIND, BODY and SPIRIT of the Humans had change for good and for the WORST and still getting BAD every single day. Like a POWERFUL EVIL SPELL that takes over your SOUL and SPIRIT for those WEAK of mind and lack of RESPECT to their selves and the rest of the humans, suddenly our ATTENTION and Focus is CAPTURED into this piece of amazing technology and the rest of the WORLD doesn’t EXIST, we don’t HEAR, we don’t SEE, we don’t CARE and ultimately, we became Rude, a Danger, a stranger and a human NOT human that can’t look into your eyes when you are talking to.A new SILENT KILLER for the Mind , Body and Spirit is effectively making us less AWARE,SAFE and not WELL PERFORMED in our LIFE or our work outs at the gym and making us having a TOTAL DESPERATION if we don’t have the EVIL I-phone in our hands. We are CARELESS and DISCONECT of the world around US.<br />
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YES ……back in the days before the FREAKING I-Phone still exist people getting into an accident for not paying attention while driving and being distracted trying get a bag on the back of the car, or those ladies who put their make up while driving, people KILLED while crossing the street either walking or in a bike cause they didn’t look if a car was coming , CAR CRASHES specially with the type of guys with “a small penis” in LUXURIOS or SPORTS cars SPEEDING UP and driving like FK crazy “to show off” on the streets of California putting in risk other drivers or pedestrians UNABLE to STOP the car if SOMETHING or SOMEONE suddenly CROSSED a street, people at the gym CHATTING with another friend instead of working out holding the machine you wanted to use for several minutes, in all of these cases the lack of respect, safety ,Courtesy had no CHANCE to rescue US from this behavior. The Situation was bad, disgusting and very irritating. </div>
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11 years later the situation is WORST and OUT of CONTROL with new devices like I-Pods, Gigantic Earphones, tablets and the I-Pads are making IMPOSIBLE trying to get people Focus and Concentrate.</div>
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In my work place people with this earphones people walk in the gym like zombies unable to hear what is going around the exercise floor , remember a gym is a dangerous place if we don’t pay attention what is on the floor or who else is working out next to us maybe doing a reverse lunge and you don’t pay attention and you don’t hear that you’re going to CRASH with this person, people instead of working out and really putting their mind and attention in the exercise it’s gone because they are looking at the stupid I-Phone, now you have to wait more time in the machine because people are checking their texts or social media instead of doing a regular set of repetitions. </div>
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LOOK AROUND your gym and see how many people are so consistently DISTRACTED with their Evil Silent Killer, what really makes me MAD is when a trainer is training somebody and he’s looking at his I-Phone instead of looking at you and your performance, this is NOT professional and this is totally out of RESPECT of your hour of training, if you allow this there’s something wrong with you, also it doesn’t make ANY sense to me when the Trainer and the Client are both in their I-Phones checking their text between sets..WTF??.....really is this EXERCISING now with the phone in your hands??.Outside on the streets we are a frequent TARGET from people driving and texting ready to RUN into US , now those idiots (and small penis)with expensive cars speeding up are TOTALLY DISTRACTED with their I-PHONE not looking at the ROAD ready to KILL somebody or CRASH into a car, now with Uber and Lift a new DANGER was born for everyone…. they don’t SEE beyond the I-Phone, they DON’T pay attention, they stop suddenly without any warning becoming a HAZARD when you’re driving, as I mentioned MIND and BODY when you’re exercising it’s very important and not getting DISTRACTED, I think this only will stop when you don’t see any RESULTS in your work out because you are more interested in your phone or when you kill somebody because you’re not putting attention to the road. </div>
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People now days are more RUDE, careless with a totally LACK of awareness and RESPECT to others, my question is am I the ONLY one who sees these changes in the people?.<br />
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To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
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Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics<br />
Blessings.<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
<a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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Mi articulo de ejercicio en la revista Adelante “Mente, Cuerpo y Espiritu”Asesinado por el I-Phone Abril 2018.</h2>
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Hola mis queridos lectores esta vez quiero platicar de algo muy serio y alarmante que ha pasado en los ultimos 11 anos cuando Steve Jobs presento el primer I-Phone al mundo y como la MENTE, CUERPO y ESPIRITU de los humanos ha cambiado por BIEN y por PEOR y cada dia dirigiendose a HORRIBLE.Como un poderoso MALEFICIO que roba a tu ALMA y ESPIRITU a aquellos que son DEBILES de en la mente y que no poseen el RESPETO a si mismos o hacia los DEMAS humanos….repentinamente nuestra ATENCION y concentracion es CAPTURADA y ENFOCADA a esta increible “pieza de tecnologia” y entonces asi embrujados …el mundo NO EXISTE, no ESCUCHAMOS, no MIRAMOS, no tenemos CUIDADO y ultimadamente nos volvemos GROCEROS,un PELIGRO, un humano EXTRANO menos HUMANO…NO mas el HACER contacto a los OJOS de la persona con la que estas HABLANDO no mas EMOCIONES o EXPRESIONES faciales en nuestra CARA.Un Nuevo ASESINO SILENCIOSO esta matando a la Mente, Cuerpo y el Espiritu haciendonos menos CUIDADOSOS, PRESENTES y no hacer nuestra VIDA NORMAL, distrayendonos cuando hacemos EJERCICIO y vivir con ANSIEDAD y DESEPERACION si NO tenemos el MALDITO I-Phone en la mano.Nos hemos vuelto DESCORTEZES, APATICOS y DESCONECTADOS del Mundo y nuestro alrededor. <br />
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Si CLARO que antes del maldito I-Phone OCURRIAN accidentes TONTOS como gente manejando y distrayendose al agarrar una cosa del asiento trasero, o las mujeres distraidas MAQUILLANDOSE en el carro, o gente ATROPELLADA por cruzar la calle caminando o en bicicleta sin MIRAR que un carro ESTA EN CAMINO o los “Individuos con penes pequenos” manejando a ALTAS VELOCIDADES con carros CARISIMOS para IMPRESIONAR sin realizar que NO PODRAN PARAR el carro si alguien se ATRAVIEZA sin aviso, la gente en el Gym como siempre PLATICANDO con el cuate UTILIZANDO la maquina por mas tiempo, en TODAS estas situaciones la falta de CUIDADO, RESPETO, PRECAUCION o CORTESIA no aparecia NI DE CHISTE, algo que NOS molestaba y nos irritaba bastante.</div>
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11 anos despues la situacion es muchisimo PEOR y totalmente FUERA de CONTROL ya que ademas aparecen los I-PODS, los Audifonos Gigantes y las I-PADS haciendo imposible que la gente pueda CONCENTRASE o ENFOCARSE en una ACTIVIDAD de la vida. En mi Trabajo en el GYM gente con estos Audifonos Gigantes caminan como ZOMBIES incapaces de ESCUCHAR lo que pasa alrededor de ELLOS,sin REALIZAR que el gym es PELIGROSO si no vemos QUE esta en el piso o QUIEN esta moviendose CON PESO en la espalda…nos TROPEZAMOS con estos INDIVIDUOS que estan SORDOS y sin IMPORTARLES NADA sin pedir una DISCULPA y sin quitarse los AUDIFONOS para HABLAR CONTIGO , viendo ALARMANTEMENTE 90 % de la gente totalmente ESTUPIDIZADA mirando el telefono PERDIENDO EL TIEMPO y haciendonos ESPERAR mas la maquina en la que estan ESTACIONADOS texteando o contestando una llamada. La MENTE y el CUERPO no estan PRESENTES ya que solo nuestros ojos VEN y ESCUCHAN al MALDITO TELEFONO.</div>
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Mira a tu ALREDEDOR y ve como CONSTANTEMENTE la gente esta EMBRUJADA con el ASESINO SILENCIOSO llamado I-Phone,a mi lo que me ENOJA es ver a un Entrenador entrenando a un CLIENTE y este entrenador esta con LOS OJOS en su telefono y a ti no te MIRA o te CORRIGE pues esta TEXTEANDO,esta conducta es INTOLERABLE….IMPROFESIONAL y fuera de RESPETO hacia TI y TU hora de entrenamiento,si tu permites esto “TU ESTAS MAL” de la cabeza y TU ENTRENADOR LE PAGAS PARA QUE VEA SU TELEFONO y lo INAUDITO cuando el Entrenador y tu el Cliente estan LOS DOS con los telefonos en la mano y entre repeticiones CHECAN sus TEXTOS o hacen LLAMADAS….esto es HACER EJERCICIO?...con el TELEFONO en la mano???....por favor no MANCHEN.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtrBtgUPHvGA7iRwtKVp-6IOXIqLU5XxMN1yWCS0j0P1A9NxLbSibiuLLoqmzLqg7DlRhL5xW9BPZzkVRT5ZbxJoF0O6FfVLsTGnnO6nWpunfUm11HK2SWIupJlSYA7RwDpA1ih5Iec5C8/s1600/APRIL_IMAGE%25233_ACCIDENT_2018.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1265" data-original-width="1600" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtrBtgUPHvGA7iRwtKVp-6IOXIqLU5XxMN1yWCS0j0P1A9NxLbSibiuLLoqmzLqg7DlRhL5xW9BPZzkVRT5ZbxJoF0O6FfVLsTGnnO6nWpunfUm11HK2SWIupJlSYA7RwDpA1ih5Iec5C8/s320/APRIL_IMAGE%25233_ACCIDENT_2018.JPG" width="320" /></a></div>
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AFUERA en las calles una nueva PLAGA nos AZECHA cada minuto gracias a UBER y LIFT … nos hemos convertido en PRESAS y OBJETIVOS a que nos ATROPELLEN o se ESTRELLEN en nuestro carro ya que los conductores de estos SERVICIOS estan TOTALMENTE DISTRAIDOS mirando SOLO al telefono y la DIRECCIONES de navegacion, NO LES IMPORTA NADA, estos horribles conductores se PARAN por completo en las avenidas sin AVISAR causando ENFRENONES Y ACCIDENTES, sin NINGUNA AUTORIDAD tienen los cojones de ACELERAR y CRUZAR 3 lineas de trafico sin PONER SU DIRECCIONAL..a si no mas… A SI es como gracias a la TECNOLOGIA nos hemos vuelto PELIGROSOS, GROCEROS y sin falta de RESPETO a los demas.</div>
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CREO que la manera que esto PARE es cuando te des cuenta de que NO VES RESULTADOS en tu aspecto fisico ya que en “tu entrenamiento te la pasas mirando al telefono” junto con tu entrenador o cuando TU MATES o ATROPELLES a alguien por esta DISTRAIDO mirando al telefono y no A LA CALLE en la que manejas..Y mi pregunta es SOY SOLO YO el que VE como la tecnologia y el maldito I-PHONE nos esta ARRUINADO LA VIDA?........ <br />
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Para ayudarte a entender y ver estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o <a href="https://octaviofitness.blogspot.com/">https://octaviofitness.blogspot.com/</a><br />
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Muchas gracias a Tony Wiseniewski dueño de ULTRABODYFITNESS GYM <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> para el uso de su gimnasio de estas fotos<br />
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Bendiciones<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-73474395194049277032018-04-12T15:14:00.000-07:002018-04-12T15:14:07.599-07:00Article of March 2018 / Artículo de Marzo 2018<h2>
My Fitness Article in the Adelante Magazine “FAT BURNING ZONE and YOGA POSES March 2018”</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-DACRWgx-CmbgLzWXEwvbKYoSS8og2jtNH2DGnUoO_MWDN30R0gp8Md-99u0xFnksgvwpgeiF0mo9ehS2ejuLpylzJgk__ZZid17So8p6hxx7AlVGI3wZnP4Iy-VGP3iABEVoFyo7_eZf/s1600/ADELANTE_COVER_MARZO_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-DACRWgx-CmbgLzWXEwvbKYoSS8og2jtNH2DGnUoO_MWDN30R0gp8Md-99u0xFnksgvwpgeiF0mo9ehS2ejuLpylzJgk__ZZid17So8p6hxx7AlVGI3wZnP4Iy-VGP3iABEVoFyo7_eZf/s320/ADELANTE_COVER_MARZO_2018.jpg" width="253" /></a></div>
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<h3 style="text-align: justify;">
“FAT BURNING ZONE and YOGA POSES March 2018".</h3>
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<br />Hello my dear readers since we still want to look good in our Bathing Suit and getting more in shape, now is time to add more “Time and Effort” after your Warm Up and now it will be what we call “Cardio Fat Burning Zone ” to be able to BURN FAT and also adding after your cardio some Yoga Poses to make your “Muscles Stronger and Slimmer”. Now after your 20 mins of Warm Up you will continue doing CARDIO either walking fast or running and you will have to start checking your HART RATE to make sure you are doing Enough “EFFORT and TIME” to make your Cardiovascular System “KICKS IN” and make you BURN the Fat in your Body. So LISTEN all the cardio Equipment has a CHART with 2 things 1.- Beats per Minute and 2.- Age. So before you JUMP in the Machine READ this chart called “Fat burning Zone” and look for your “AGE” Let’s say 25 years old, now read the “BEATS PER MINUTE”, the machine will give you a minimum or 65% and a Maximum of 85% from the beats per minute your HART has to keep for BURNING FAT, so 25 years minimum(65%) says 140bpm you have to play with the SPEED or INCLINE to make your HART beat above that number, then if maximum (85%) says 175bpm this means that you DON’T have to cross this 175bpm when you are doing your CARDIO, so find a number kind of in the middle let’s say “165bpm” and sustain this EFFORT as much as you can ..how much? well the goal is 40 minutes plus 20 minutes of your Warm Up then you have EXACTLY what you NEED to BURN FAT 60 mins of Cardio. Take your Time and Patience and you will be able to do this in no Time!!!.<br /><br /><br />Here are 6 Yoga Positions to add after “Warm Up and Cardio” to keep BURNING Calories and Fat, sustain these poses a couple of minutes 3 to 5 times.<br /><br /><br />1.- Standing Quadriceps Stretch (Quads Stretch, hip flexor lots of balance).<br />Smoothly stand tall, feet wide hip apart, bring left arm up and forward (see image) now carefully flex and right leg and grab your feet inhale...as you exhale pull and bring your heel to your BUTT, the more you keep your back and torso straight the stretch of your quads will be more intense. Hold for a minute and switch legs.See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVKWTBgycfTd8gXlAcCJ6D-tzuHADgH8lY_9-VrbUKxyqsCvBdYOyODf4ENMehyphenhyphenrsSRGk213psbIXk9fOiNe7W7tbxAyh2y_15tURXas9ETwlYiw9Lly9TmbldzGcprLo_36ltLuA2aUzC/s1600/MARCH_%25231STANDINGQUAD_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="806" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVKWTBgycfTd8gXlAcCJ6D-tzuHADgH8lY_9-VrbUKxyqsCvBdYOyODf4ENMehyphenhyphenrsSRGk213psbIXk9fOiNe7W7tbxAyh2y_15tURXas9ETwlYiw9Lly9TmbldzGcprLo_36ltLuA2aUzC/s320/MARCH_%25231STANDINGQUAD_2018.jpg" width="251" /></a></div>
<br />2.- Standing Glut and Abductor Stretch(gluts,abductor and lots of balance).<br />Here if you need to HOLD to something is OK since it’s necessary that when we FLEX the knee that is on the FLOOR, the KNEE has ALWAYS to stay ALIGN vertically with my ankle and NEVER pass the FRONT of your foot so we don’t BREAK or DAMAGE the Knee. You can PRACTICE this sitting in a CHAIR. So you have to bring your RIGTH leg on top of your LEFT knee and carefully <br />flexing left leg as if you were about to SIT(Inhale)....the MORE you move your BUTT back with your right LEG away from your right ELBOW you will feel more intense the GLUT and the ABDUCTOR exhale.... if you are holding into something or sitting in a chair you can USE your right ARM to push down your right KNEE. Hold as much as you want then switch LEGS.See image #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyfVw-W8b5XlE-qSmIYGjurrWyBUKo9dWKkX3Ac7u6IHwtU3IrDd3BedPJFmZU2r3cPSkmafd6Xt56Nl4l1cYLIK-TaBmxplZxLCAc_6xIfnRj0QNjTpQaS9m6qj6dYV13Sun-S9CkLY2k/s1600/MARCH_%25232_Standinggluts_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="725" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyfVw-W8b5XlE-qSmIYGjurrWyBUKo9dWKkX3Ac7u6IHwtU3IrDd3BedPJFmZU2r3cPSkmafd6Xt56Nl4l1cYLIK-TaBmxplZxLCAc_6xIfnRj0QNjTpQaS9m6qj6dYV13Sun-S9CkLY2k/s320/MARCH_%25232_Standinggluts_2018.jpg" width="226" /></a></div>
<br />3.-Advanced Standing Glut and Abductor Stretch(Intense gluts,abductor and lots of balance).<br />Well this one is a tuff one but still for those who has a lot of flexibility this will make you very happy, here we do all what said before and now we ADD the bending Forward of my Upper Body touching with both hands the Floor, again keep AWAY your right knee from your body and ALIGN it more towards the floor. Hold as much as you can then switch. See image #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY3LHtFtKDAI9zBVCepRSMVjYqb2uuthN3wiTBPCWEH8eshfQqww8leEZKnvI6iI_5ihHRvCHtxllNEaZpWnoHBxHWLI3m9uVPYbb_O3qjOkBkupguO2HN2j0M7BC8zawS2xbznLL5Z-iy/s1600/MARCH_%25233-advanced_gluts_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="718" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY3LHtFtKDAI9zBVCepRSMVjYqb2uuthN3wiTBPCWEH8eshfQqww8leEZKnvI6iI_5ihHRvCHtxllNEaZpWnoHBxHWLI3m9uVPYbb_O3qjOkBkupguO2HN2j0M7BC8zawS2xbznLL5Z-iy/s320/MARCH_%25233-advanced_gluts_2018.jpg" width="239" /></a></div>
<br /><br />4.- Lateral Hamstrings and Lats Stretch( hamstrings,lats,gluts).<br />Copy my position in the image. LEFT leg flexed foot facing out, RIGTH leg fully straight to the side foot facing forward...inhale, as you exhale put your flex LEFT arm on your knee for support and then straight UP your RIGTH arm to stretch the Lats.Hold and Switch. See image #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhBLchx3XPfRt5ilJgoCtMEQO4h9FBRkWtVGsN1eQO3BTSj3xttoyTnCtEVLzH3fflmi_esEcEwypgo_4wZFuobNoh_kv_pTnszp50DnAiR1FQQ0zaEOxGwVdfaa0gfQKgL2qu_maxbIKj/s1600/MARCH_%25234Standinglatstretch_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1013" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhBLchx3XPfRt5ilJgoCtMEQO4h9FBRkWtVGsN1eQO3BTSj3xttoyTnCtEVLzH3fflmi_esEcEwypgo_4wZFuobNoh_kv_pTnszp50DnAiR1FQQ0zaEOxGwVdfaa0gfQKgL2qu_maxbIKj/s320/MARCH_%25234Standinglatstretch_2018.jpg" width="316" /></a></div>
<br /><br />5.- Lateral Glut,Hamstrings and Calve Stretch(Gluts,hamstrings,calves).<br />Copy my posture.LEFT leg flex and foot well-grounded on the floor and facing OUT, upper body straight and left ARM on my left knee and RIGTH hand on the floor for support.. Inhale, RIGTH leg fully straight to the side heel on the ground toes pointing, put your body weight towards your left leg to feel intense this stretch. Hold and switch. See image #5.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Mcmcr5ra3tY4H-OhTPFR6zTe20iecgcTV4Na7eQSq9uzwT0KPbMMel3tRuLH0nnYerNWuOnNpXDH_08yV1g5SfkCjHB2DokECKMPuXxZGOnEN5X030J1lHvIyHMz7Ml0nr9z9qE4SnaJ/s1600/MARCH_%25235-Lat-gluthamstr_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="679" data-original-width="1050" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Mcmcr5ra3tY4H-OhTPFR6zTe20iecgcTV4Na7eQSq9uzwT0KPbMMel3tRuLH0nnYerNWuOnNpXDH_08yV1g5SfkCjHB2DokECKMPuXxZGOnEN5X030J1lHvIyHMz7Ml0nr9z9qE4SnaJ/s320/MARCH_%25235-Lat-gluthamstr_2018.jpg" width="320" /></a></div>
<br />6.- Lower Back,Gluts,Hamstrings,Calve Side Stretch(Lower back,gluts,hamstrings,calves).<br />Copy my position, sit and flex RIGTH leg, LEFT leg straight and open to the side...inhale, now move your Torso to your LEFT leg putting your ELBOW in front of the leg and lifting UP and AWAY your RIGTH arm to open and stretch Lower Back and the muscles of your Leg. Hold and Switch. See image #6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8s9RFwQsdzJ86cOPV71EgC9qHwmcKwv0q2Zp5in3UcWueOcrujvCgyzrkKrgR7Tr4jTfbCJeLaJf_jODfmPLk4YIwFhyx1Iz7K6CRoyNntkHHOCg_a7x_GAb3PaM7Iq-3FVapbUxWqo0/s1600/MARCH_%25236LOWER-HAMS_CALVE_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="684" data-original-width="960" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8s9RFwQsdzJ86cOPV71EgC9qHwmcKwv0q2Zp5in3UcWueOcrujvCgyzrkKrgR7Tr4jTfbCJeLaJf_jODfmPLk4YIwFhyx1Iz7K6CRoyNntkHHOCg_a7x_GAb3PaM7Iq-3FVapbUxWqo0/s320/MARCH_%25236LOWER-HAMS_CALVE_2018.jpg" width="320" /></a></div>
<br />To help you see and understand this movements so please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a> <br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics.<br /><br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br />
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“ZONA QUEMADORA DE GRASA" Marzo 2018.</h3>
<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=2061663780512255">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=2061663780512255</a><br />
<br />Hola mis queridos lectores ya que aun buscamos el vernos bien en nuestro Traje de Bano es el momento de adicionar mas “TIEMPO y ESFUERZO” en nuestro Calentamiento y se convertira en nuestro “Ejercicio Quemador de Grasa” o trabajo de Cardio y ademas de hacer estas Poses de Yoga para “Fortalecer tus Musculos”.Ahora despues de tus 20 mins de “Calentamiento”ya sea caminando o trotando tendras que empezar a checar tu RITMO CARDIACO y asegurarte que estas haciendo el suficiente”ESFUERZO y TIEMPO” para que tu Sistema Cardiovascular FUNCIONE y haga que QUEMES la Grasa de tu Cuerpo.ESCUCHA por favor todas las Maquinas Cardiovasculares tienen una GRAFICA con 2 cosas...1.- TU EDAD y 2.- LATIDOS Por Minuto.Entonces antes de que te SUBAS lee esta GRAFICA llamada “Zona de QUEMA de Grasa” y encuentra tu EDAD digamos 25 anos , ahora mira LATIDOS por minuto, la Grafica te dara 2 porcentajes uno un minimo de(65%) y otro maximo del (85%)de Latidos por minuto que tu Corazon tiene que ESFORZARCE para poder QUEMAR la GRASA,si miramos 25 anos y el 65% leeremos “140 lpm” asi que subiras VELOCIDA o INCLINACION para que tu Corazon LATA arriba de este NUMERO y si el Maximo(85%) dice 175 lpm entonces cuando hagas CARDIO escoje un NUMERO que NO pase del Maximo, digamos “165 lpm” y sosten estos LATIDOS o ESFUERZO lo mas que puedas ..Cuanto Tiempo?....bueno lo IDEAL es 40mins MAS los 20mins de Calentamiento tendras EXACTAMENTE el tiempo que necesitas para QUEMAR la GRASA o sea “60 mins”.Ten Pasciencia y tomate Tu Tiempo y lograras esto PRONTO!!.<br /><br /><br />He aqui 6 Posiciones de Yoga para adicionar despues de tu “Calentamiento y Cardio” para QUEMAR Calorias y Grasa, manten estas posiciones unos minutos y repite la sequencia de 3 a 5 veces.<br /><br /><br />1.- Estiramiento de Cuadriceps de Pie(cuadriceps,flexor de la cadera).<br />Cuidadosamente parate erguido,pie abiertos al ancho de caderas,levanta brazo izquierdo al frente(ver imagen)ahora flexiona con cuidado pierna derecha agarando tu pie y respira..al exhalar jala tu talon hacia tus gluteos,mientras mas estes DERECHITO y TORSO alineado el estiramiento sera muy INTENSO en el cuadriceps.Sosten por 1minuto y luego cambia de pie.Ver imagen #1.<br />
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<br />2.- Estiramiento de Gluteo y Abductor de Pie(gluteos,abductor y balance).<br />Si deseas practica con una silla ya que tienes que ASEGURATE de que tu Rodilla NUNCA pase la PUNTA de tu tenis y este alineada con tu TOBILLO, si tu rodilla PASA esta PUNTA la LASTIMARAS,entonces utiliza la silla para estar en POSICION..SIENTATE y Levanta colocando tu pierna DERECHA encima de la IZQUIERDA en la RODILLA como si te fueras a SENTAR respira...ahora exhala y haz que te sientas aventando tu TRASERO hacia atras(mira imagen)no dejando que tu Rodilla este cerca de tu TORSO para sentir mas INTENSO el estiramiento de tu GLUTEO/ABDUCTOR,si estas en la silla empuja tu rodilla hacia abajo con tu brazo.Sostenlo lo que mas aguantes y luego cambia de Pierna.Ver imagen #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt7Me22s05_LOG3UxoPw80OGeQO4cRQFXvuMgjJfa2r6tCH__0mZt3Cyl9yBejjiIQe0Rvoc2plkeFfYJ6fDFkVbmA89Fu_un61_WvdTFmeTK8NVjv3gzVNQ7R2Ky1L8JM3tz1sY0dsNz3/s1600/MARCH_%25232_Standinggluts_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="725" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt7Me22s05_LOG3UxoPw80OGeQO4cRQFXvuMgjJfa2r6tCH__0mZt3Cyl9yBejjiIQe0Rvoc2plkeFfYJ6fDFkVbmA89Fu_un61_WvdTFmeTK8NVjv3gzVNQ7R2Ky1L8JM3tz1sY0dsNz3/s320/MARCH_%25232_Standinggluts_2018.jpg" width="226" /></a></div>
<br /><br /><br />3.- Estiramiento Avanzado de Gluteo y Abductor(gluteos intensamente,abductor y balance).<br />Bueno este es AVANZADO y BUENO para los que tienen Elasticidad,haremos todo lo que mencione anteriormente y ADICIONAREMOS ademas del Balance del FLEXIONAR el Torso hacia las PIERNAS y sosteniendo nuestra POSICON con los brazos y manos en el piso,recuerda de mantener tu RODILLA en el aire alineada al piso y no a TU cuerpo.Sosten lo que puedas y luego cambia de Pierna.Ver imagen #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrf2MW_8_dydql_-00bj5wttnmrxyO_fLs5EZ1xPuhICldWTGi2uOilZU1B4UkoCmHuRQ075H27NqrOqBHq0PCw1DL39cIJ2FGz32_hCsgL9Pfwkw5mYZ2BlttBw6eYoek_LmeA5E7TgJW/s1600/MARCH_%25233-advanced_gluts_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="718" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrf2MW_8_dydql_-00bj5wttnmrxyO_fLs5EZ1xPuhICldWTGi2uOilZU1B4UkoCmHuRQ075H27NqrOqBHq0PCw1DL39cIJ2FGz32_hCsgL9Pfwkw5mYZ2BlttBw6eYoek_LmeA5E7TgJW/s320/MARCH_%25233-advanced_gluts_2018.jpg" width="239" /></a></div>
<br /><br />4.- Estiramiento Lateral de Dorsales y Bices femoral(dorsales, biceps femoral,gluteos).<br />Copia mi Posicion en la imagen.Pierna IZQUIERDA flexionada pie hacia AFUERA,pierna DERECHA bien ESTIRADA abierta a un lado y pie tambien respira...el exhalar pon tu brazo izquierdo flexionado en tu rodilla para SOPORTE y luego el brazo DERECHO estirado hacia arriba para estirar los Dorsales.Sosten lo que puedas y luego cambia de piernas.Ver imagen #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhBLchx3XPfRt5ilJgoCtMEQO4h9FBRkWtVGsN1eQO3BTSj3xttoyTnCtEVLzH3fflmi_esEcEwypgo_4wZFuobNoh_kv_pTnszp50DnAiR1FQQ0zaEOxGwVdfaa0gfQKgL2qu_maxbIKj/s1600/MARCH_%25234Standinglatstretch_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1013" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhBLchx3XPfRt5ilJgoCtMEQO4h9FBRkWtVGsN1eQO3BTSj3xttoyTnCtEVLzH3fflmi_esEcEwypgo_4wZFuobNoh_kv_pTnszp50DnAiR1FQQ0zaEOxGwVdfaa0gfQKgL2qu_maxbIKj/s320/MARCH_%25234Standinglatstretch_2018.jpg" width="316" /></a></div>
<br /><br />5.- Estiramiento Lateral de Pierna, Gluteo, Biceps Femoral y Pantorrilla(gluteos,biceps femoral,pantorrilla).<br />Copia mi Postura Pierna IZQUIERDA flexionada y pie bien sentado en el piso mirando hacia afuera,espalda DERECHITA y brazo IZQUIERDO sobre rodilla IZQUIERDA,brazo y mano DERECHA en el piso para BALANCE respira....pierna DERECHA bien ESTIRADA a un lado con talon en el piso y dedos del pie bien PUNTADOS,pon el peso de tu Cuerpo en tu pierna IZQUIERDA para sentir el estiramiento mas intenso.Sostenlo y luego cambia. Ver imagen#5.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Mcmcr5ra3tY4H-OhTPFR6zTe20iecgcTV4Na7eQSq9uzwT0KPbMMel3tRuLH0nnYerNWuOnNpXDH_08yV1g5SfkCjHB2DokECKMPuXxZGOnEN5X030J1lHvIyHMz7Ml0nr9z9qE4SnaJ/s1600/MARCH_%25235-Lat-gluthamstr_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="679" data-original-width="1050" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Mcmcr5ra3tY4H-OhTPFR6zTe20iecgcTV4Na7eQSq9uzwT0KPbMMel3tRuLH0nnYerNWuOnNpXDH_08yV1g5SfkCjHB2DokECKMPuXxZGOnEN5X030J1lHvIyHMz7Ml0nr9z9qE4SnaJ/s320/MARCH_%25235-Lat-gluthamstr_2018.jpg" width="320" /></a></div>
<br /><br />6.- Estiramiento Lateral de Espalda Baja,Gluteos,Biceps Femoral,pantorrilla(todos los musculos antes mencionados).<br />Copia mi posicion,sientate y flexiona la pierna DERECHA. Aun lado pierna IZQUIERDA dirigida a un lado respira... ahora mueve tu TORSO hacia tu pierna IZQUIERDA poniendo el codo enfrente de la pierna ARRIBA y levantando hacia ARRIBA y AFUERA tu brazo DERECHO para abrir y estirar la Espalda Baja y los Musculos de las Piernas . Sosten y cambia luego de Piernas.Ver imagen #6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8s9RFwQsdzJ86cOPV71EgC9qHwmcKwv0q2Zp5in3UcWueOcrujvCgyzrkKrgR7Tr4jTfbCJeLaJf_jODfmPLk4YIwFhyx1Iz7K6CRoyNntkHHOCg_a7x_GAb3PaM7Iq-3FVapbUxWqo0/s1600/MARCH_%25236LOWER-HAMS_CALVE_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="684" data-original-width="960" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8s9RFwQsdzJ86cOPV71EgC9qHwmcKwv0q2Zp5in3UcWueOcrujvCgyzrkKrgR7Tr4jTfbCJeLaJf_jODfmPLk4YIwFhyx1Iz7K6CRoyNntkHHOCg_a7x_GAb3PaM7Iq-3FVapbUxWqo0/s320/MARCH_%25236LOWER-HAMS_CALVE_2018.jpg" width="320" /></a></div>
<br /><br />Para ayudarte a entender y ver estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br /><br />Muchas gracias a Tony Wiseniewski dueño de ULTRABODYFITNESS GYM <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> para el uso de su gimnasio de estas fotos<br /><br /><br />Bendiciones.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a>Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-87143979217017013892018-04-12T14:58:00.002-07:002018-04-12T14:58:29.213-07:00Article of February 2018 / Artículo de Febrero 2018<div style="text-align: justify;">
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My fitness article in the Adelante Magazine “The Chair Pilates” Change your Work Out Routine February 2018</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXLEbloqmcv_Cvd9y_bNpghKl7v16koFJOMahslqQ6_f5_UZDMUXrmjqmUi_doQGsF9_Pe49o-TBVWYyx287BqcKhMc529hYZjRgjqKb5zUwu50YJz6QxKIIESc84XvlSkGoxhArtT8K4C/s1600/ADELANTE_FEB_VALENTINES_COVER_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXLEbloqmcv_Cvd9y_bNpghKl7v16koFJOMahslqQ6_f5_UZDMUXrmjqmUi_doQGsF9_Pe49o-TBVWYyx287BqcKhMc529hYZjRgjqKb5zUwu50YJz6QxKIIESc84XvlSkGoxhArtT8K4C/s320/ADELANTE_FEB_VALENTINES_COVER_2018.jpg" width="253" /></a></div>
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<a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=2018246284854005">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=2018246284854005</a><br />Hello my dear readers it seems amazing that we are in the second month of the 2018… time goes by and our knowledge about many things as humans making extraordinary technology is better every second....Better Cars, home appliances, portable devices and all of what the human brain is getting to explore to make our life more comfortable, health wise researches and new medications are produce to avoid or cure Cancer or HIV to mention some but still there is no "Magic pill or poison " to make your body healthy, slim, athletic or immune to diabetes, high blood pressure and many other diseases that as humans develop in our existence as a result of a unhealthy life style and lack of movement. Now 2018 options to eat healthy and exercise are there... much "Better and more Detail" to be from the inside out Strong and Healthy and live without or with less Illnesses, unfortunately a small percentage of the HUMANS practice or takes advantage of this Knowledge, now the United States has a higher problem of Obesity in the World. Our lack of conscience to PLAN the future of our life is NOT taught by our parents and our new generations are super saby in technology and spend more time sitting and NOT moving their bodies, we can see more often child or teen obesity all over the place. If you finally are pushing to continue your "New Year’s Resolutions" I encourage you to STICK to at least exercise 3 times during the week so you can see some changes in your Fitness Health as I mention before find ONE activity that appeals TO YOU like Yoga Pilates , swimming NOT JUST lifting weights, to make you move and sweat just to keep you Healthy , now if you want to be more “serious” have the discipline to FIT in your schedule an exercise program more specific get a knowledgeable and with LOTS of experience and not too young and very Professional Trainer to help you achieve faster your fitness goals….<br /><br /><br />Here is the "Pilates stability Chair" an incredible Pilates Equipment which teaches you Posture, Strength, Alignment, Core Stabilization and Balance a very challenging and fun Machine to give variety to your workouts, remember doing only heavy “weights” is not the only answer, find other options – activities to do your EXERCISE. <br /><br /><br />1.- Obiques mainly and Abs (Starting Position).<br />Posture is an important part of all these exercises so remember "Lie down tall and long and always sucking your abs along with arms fully extended both legs together and pointing toes, HIP on the Chair and my left ARM IS PUSHING ALL THE WAY DOWN working against the Springs Resistance, open both arms in keep them as you see in the image(Inhale). 4 sets 15-20 reps.See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSRL7dWyCkeM7PiaTdfrGI-U3eOc0nnM7FfwUfiWxhuNjwxzKftgFMA2AF7B9pownFIbNAXKiG8vy67iB9d84A8Wazp19bSuRonUVu0MiczNn1jjAOvZ4wuUTiNltpvNUDOhsAjCZZt_ZJ/s1600/FEBRUARY_%25231Start-oblique_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="897" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSRL7dWyCkeM7PiaTdfrGI-U3eOc0nnM7FfwUfiWxhuNjwxzKftgFMA2AF7B9pownFIbNAXKiG8vy67iB9d84A8Wazp19bSuRonUVu0MiczNn1jjAOvZ4wuUTiNltpvNUDOhsAjCZZt_ZJ/s320/FEBRUARY_%25231Start-oblique_2018.jpg" width="299" /></a></div>
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<br /><br /><br />2.- Obiques mainly and Abs(Ending Position).<br />Here is the challenge, as you(exhale) you will SQUEEZE your Obliques and Abs and let the Floor of the chair help you to pull your body UP making a lateral side Spine Curb, your arms are part of the balance and elegance in the Flow (see the posture).“This is a “KILLER OBLIQUES and ABS” work out. 4 sets 15-20 reps.See image #2.Do both sides</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMDAKX6Ms7a7mj4yNnRYGC4kugu1In4bgjinkRa8ovf6XZJz1KzDABcUxroBRFn91Q8w1P8p4Z5ZzDX5_sM_Zgwy9HoDge0lN-RRRot0YOOUiSvLuY0vNEtje9-1C3HLeYn9JPATt5e2dc/s1600/FEWBRUARY%25232Ending-oblkique_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="808" data-original-width="960" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMDAKX6Ms7a7mj4yNnRYGC4kugu1In4bgjinkRa8ovf6XZJz1KzDABcUxroBRFn91Q8w1P8p4Z5ZzDX5_sM_Zgwy9HoDge0lN-RRRot0YOOUiSvLuY0vNEtje9-1C3HLeYn9JPATt5e2dc/s320/FEWBRUARY%25232Ending-oblkique_2018.jpg" width="320" /></a></div>
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<br />3.- Press BUTT Blaster (Starting Position) amazing work for your BUTT.<br />Another KILLER ASS exercise your Butt will be Sore for days. Please copy my posture, put the chair next to you and place your right Foot facing sideways your knee, your other foot will be facing forward, leg fully locked and straight as your hips, keep in all times THIS POSTURE to hit the BUTT BACK muscles(inhale)knee is 90 degrees angle and facing out of your middle line of your body..4 sets 15-20 reps.See image #3.Do both sides</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLIEWjTRbCIAvjgmkZ96kHe61PqNPzAkJ8TUgf1T5t2XZyuOlmxEf0Z-U533rzMMpvTElaiZbcmLsPXwcR6f-dV3Y93jkKnrN4STWAtedmAvedyrZQT1GINCjU_VGlmg7AhV2-HfJVXzmO/s1600/FEBRUARY_%25233Start-buttblast_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="838" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLIEWjTRbCIAvjgmkZ96kHe61PqNPzAkJ8TUgf1T5t2XZyuOlmxEf0Z-U533rzMMpvTElaiZbcmLsPXwcR6f-dV3Y93jkKnrN4STWAtedmAvedyrZQT1GINCjU_VGlmg7AhV2-HfJVXzmO/s320/FEBRUARY_%25233Start-buttblast_2018.jpg" width="320" /></a></div>
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<br />4.- Press BUTT Blaster (Ending Position) amazing work for your BUTT.<br />This is a BUTT SCULPT exercise if you have a FLAT BUTT, this will LIFT BUTT specially if you have a saggy one, suck your ABS, Stand Tall and Balance your body with your arms as you (Exhale)press down and only using your Gluts and hamstrings to work the Lower BUTT like you never felt BEFORE.4 sets 15-20 reps.See image #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGoJaKheDmjb3WdKJWOUW1dJSBz0dtc1J7uHwwyqs1F6SdeXmsC9NOk2UNmNLO76knkwvY5wg3FicsgyLLCHoF-rEWTK3HPGpLja8HEjVIq_HjiVxroV0-kppKnRM5WBJzPRLrxTNlXbO/s1600/FEBRUARY_%25234Ending-butblaaster_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="793" data-original-width="960" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGoJaKheDmjb3WdKJWOUW1dJSBz0dtc1J7uHwwyqs1F6SdeXmsC9NOk2UNmNLO76knkwvY5wg3FicsgyLLCHoF-rEWTK3HPGpLja8HEjVIq_HjiVxroV0-kppKnRM5WBJzPRLrxTNlXbO/s320/FEBRUARY_%25234Ending-butblaaster_2018.jpg" width="320" /></a></div>
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<br />5.- Leg Press Starting Position (Lower Gluts, Abductors, Abs). <br />Sit on the chair very close to the front as you see me in the image, knees open to activate Adductors, feet with only your toes touching the base and lifted to activate GLUTS and Calves ,sit tall and long and Abs Sucked in (Inhale) 4 sets 20reps.See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuUcLtdUtWuyERtJaxrENbx00d1OmjeJvYh2g3IzjBEboKSkiRhAdL0SRA4FTXaTNqxbtR-FZ_ZYo9254pNpdqqaGYOM6AKlIcqnvEwXdtjN9JHJDx3gATxifnH_Rf9XN5THH1G-6DSZLs/s1600/FEBRUARY_%25235Legpress-start_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="591" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuUcLtdUtWuyERtJaxrENbx00d1OmjeJvYh2g3IzjBEboKSkiRhAdL0SRA4FTXaTNqxbtR-FZ_ZYo9254pNpdqqaGYOM6AKlIcqnvEwXdtjN9JHJDx3gATxifnH_Rf9XN5THH1G-6DSZLs/s320/FEBRUARY_%25235Legpress-start_2018.jpg" width="197" /></a></div>
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<br />6.- Leg Press Ending Position (Gluts, Abductors, Abs).<br />As you (Exhale)Stick shoulders and chest out sucking Abs and pressing down the floor of the chair CONTROLLED and SLOW opening in all times leg and knees wide open, You Will Feel Muscles you never felt BEFORE.4 sets 20 Reps. See image #6. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2srXvl4QTONgtukiPP7rdgChrLjmY3XoeHIEc0ctidGcIqko_l__T9-3cT9Ef2GGbJNvKyB7reF3mosLaVpT5lqUPeOX_d8TTXxNJTqiKbijr2paj3YnlgusDr3FxUYa3athJbnoFQlwG/s1600/FEBRUARY_%25236Legprss-ending_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="555" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2srXvl4QTONgtukiPP7rdgChrLjmY3XoeHIEc0ctidGcIqko_l__T9-3cT9Ef2GGbJNvKyB7reF3mosLaVpT5lqUPeOX_d8TTXxNJTqiKbijr2paj3YnlgusDr3FxUYa3athJbnoFQlwG/s320/FEBRUARY_%25236Legprss-ending_2018.jpg" width="185" /></a></div>
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<br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics.<br /><br /><br />Blessings<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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“La Silla de Pilates” Cambia tu Rutina de Ejercicio 2018.</h2>
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<br />Hola mis queridos lectores , parece increíble que estamos en el segundo mes del 2018.. el tiempo pasa y nuestros conocimientos acerca de muchas cosas que los humanos hacemos son extraordinarias y mejor tecnologia cada segundo .... Mejores Coches, Equipos en Aparatos Electricos en el hogar, dispositivos portátiles y todos lo que el cerebro humano ha llegado a crear y explorar para hacer nuestra vida más cómoda, en Salud la elaboracion nuevos medicamentos para curar el Cáncer o el HIV , pero aún NO existe una "píldora o poscion magica" para que tu cuerpo instantaneamente sea sano , delgado, atlhetico o inmune a la diabetes, presion alta y muchas otras enfermedades que como seres humanos se desarrollan como resultado de un estilo de vida NO SALUDABLE y la falta de movimiento. Ahora 2018 exsiten muchas opciones para comer sano y hacer ejercicio " mejor y más detallada" para ser de adentro hacia afuera fuerte y saludable y vivir sin o con menos Enfermedades , por desgracia un pequeño PORCENTAJE de los humanos practican o aprovechan de estos conocimientos, los Estados Unidos tiene un problema serio de OBESIDAD siendo parte de el problema nuestros Padres por no educarnos en cuestion alimenticia,nuevas generaciones son muy inteligentes en tecnologia sin embargo pasan más tiempo sentados volviendose inactivos . Si finalmente estás empujando a continuar tus “Resoluciones de Ano Nuevo” yo te recomiendo hacer por lo menos de “ejercicio 3 veces durante la semana” para que puedas ver algún cambio en tu cuerpo,como he mencionado antes busca una actividad diferente que te guste como Yoga, Pilates o Natacion NO SOLO levantando PESAS,para hacerte sudar y para mantenerte saludable, ahora si quieres ser más SERIO en tu Ejercicio busca a un Entrenador Personal Profesional Maduro con mucho conocimiento,mucha experiencia que no sea muy joven para LOGRAR tus metas Fisicas.<br /><br /><br /> Aqui te muestro“La Silla de Estabilidad Pilates”un equipo extraordinario para trabajar Postura, la fuerza , Alineamiento , Estabilización Abdominal y balance de tu cuerpo!!... para dar variedad a tus Rutinas de entrenamiento,sin necesida de LEVANTAR PESAS.<br /><br /><br />1 - . Oblicuos principalmente y Abs (Posición de inicio ) .<br />La postura es una parte importante de todos estos ejercicios "Acuéstate en la silla totalmente horizontal,apretando los abdominales, brazos extendidos completamente, ambas piernas juntas estiradas y los dedos de los pies perfectamnet puntados, Cadera en la silla y el brazo izquierdo está empujando HASTA ABAJO el piso de la maquina sintiendo la Resitenciade los Resortes, abre los brazos como ves en la imagen ( Inhalar) . 4 sets 15-20 reps.Ver magen # 1 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNcfUTkCm77A7ZAomBQP_OUpapgBGzQ7ElAZUBweD_jOF9T_emepZ5YqqF8LXbgKxo5ckQJRiXMkgR6gkEdiWAVkg_ZIcmxRGsATSkJrEfz14iVp4HT7mefZiT0Ma-ogiz1amuPwkDWGf6/s1600/FEBRUARY_%25231Start-oblique_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="897" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNcfUTkCm77A7ZAomBQP_OUpapgBGzQ7ElAZUBweD_jOF9T_emepZ5YqqF8LXbgKxo5ckQJRiXMkgR6gkEdiWAVkg_ZIcmxRGsATSkJrEfz14iVp4HT7mefZiT0Ma-ogiz1amuPwkDWGf6/s320/FEBRUARY_%25231Start-oblique_2018.jpg" width="299" /></a></div>
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<br />2 - . Obicuos principalmente y Abs (Posicion Final) .<br />Aquí está el desafío , al(exhalar) aprieta tus oblicuos y abdominales y deja que el piso de la silla ayude que tu cuerpo se LEVANTE y se CURVEE haciendo un flexion lateral de Espina, tus brazos son parte del equilibrio y la elegancia en el Flujo del ejercicio (ve mi postura) . Esto es un “TRITURADOR” de oblicuos y ABS ,haz ambos lados.4 series de 15-20 reps.Ver imagen # 2</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR8Ru-qEMqe4WLgEWmzb7UzaDllQm-pUVWVzEGauz2DA1ZW0QWZ2TAjXhIYehdtf-LqTCBUNTAE2TFseWCxmiDu_76yfrdnUDtgd5b9q9wBU2CXlLPIF-BTQp73xEDmHGy3aNOk9fdadop/s1600/FEWBRUARY%25232Ending-oblkique_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="808" data-original-width="960" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR8Ru-qEMqe4WLgEWmzb7UzaDllQm-pUVWVzEGauz2DA1ZW0QWZ2TAjXhIYehdtf-LqTCBUNTAE2TFseWCxmiDu_76yfrdnUDtgd5b9q9wBU2CXlLPIF-BTQp73xEDmHGy3aNOk9fdadop/s320/FEWBRUARY%25232Ending-oblkique_2018.jpg" width="320" /></a></div>
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<br />3.- Press a una Pierna ( Posición inicial ) trabajo increíble para tu trasero .<br />Otro Ejercicio MATADOR para tu TRASERO… estaras adolorido por unos dias. . Por favor colocate como yo en la silla , ponga la silla a un lado de TI y coloca tu pie DERECHO en el piso de la silla abriendo tu rodilla , el otro pie y RODILLA y CADERA alineada hacia el frente,manten en todo momento esta abertura de rodillas para ACTIVAR tu musculo INFERIOR de tu TRASERO(Inhala) rodilla derecha 90 grados de ángulo y mirando hacia fuera de tu línea de medial de tu cuerpo . 4 sets 15-20 reps.Ver imagen # 3.Haz ambos lados.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZkX5nKZcOp_jjQcGaTAWJX1i857-XuRDJejpaEGDkR0UBjzsdPnpWpaex9E59bVYoaLA9UwNHuZzl7LMoy723_xpvp8E6fnJbN_xN35OZW_6SxwnY_CE2OzOj4qnsSgbhh1MK0ZjADnzL/s1600/FEBRUARY_%25233Start-buttblast_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="838" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZkX5nKZcOp_jjQcGaTAWJX1i857-XuRDJejpaEGDkR0UBjzsdPnpWpaex9E59bVYoaLA9UwNHuZzl7LMoy723_xpvp8E6fnJbN_xN35OZW_6SxwnY_CE2OzOj4qnsSgbhh1MK0ZjADnzL/s320/FEBRUARY_%25233Start-buttblast_2018.jpg" width="320" /></a></div>
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<br />4 .- Press a una Pierna ( Posición Final ) trabajo increíble para tu trasero .<br />Este ejercicio Esculpira tu TRASERO espectacular levantando tus GLUTEOS , especialmente si tienes las pompas guangas, aprieta tus abdominales,manten tu posicion alta y Equilibra tu cuerpo con los brazos extendidos al (Exhalar) presiona hacia abajo el pedal y sólo usando GLUTEOS y los isquiotibiales para trabajar .4 sets 15-20 reps.Ver imagen # 4 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGoJaKheDmjb3WdKJWOUW1dJSBz0dtc1J7uHwwyqs1F6SdeXmsC9NOk2UNmNLO76knkwvY5wg3FicsgyLLCHoF-rEWTK3HPGpLja8HEjVIq_HjiVxroV0-kppKnRM5WBJzPRLrxTNlXbO/s1600/FEBRUARY_%25234Ending-butblaaster_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="793" data-original-width="960" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGoJaKheDmjb3WdKJWOUW1dJSBz0dtc1J7uHwwyqs1F6SdeXmsC9NOk2UNmNLO76knkwvY5wg3FicsgyLLCHoF-rEWTK3HPGpLja8HEjVIq_HjiVxroV0-kppKnRM5WBJzPRLrxTNlXbO/s320/FEBRUARY_%25234Ending-butblaaster_2018.jpg" width="320" /></a></div>
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<br />5.-Press de Pierna Posición inicial (Gluteos inferiores, abductores , Abs ).<br />Sientate en la silla muy cerca de la parte delantera como me ves en la imagen, rodillas abiertas para activar aductores, los pies con sólo sus deditos del pie tocando la base de la silla y elevados para activar tu TRASERO inferior y Pantorrilla,mantente con Esplada Derecha aprieta tus abdominales(Inhala) 4 sets 20reps.Ver imagen # 5 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuUcLtdUtWuyERtJaxrENbx00d1OmjeJvYh2g3IzjBEboKSkiRhAdL0SRA4FTXaTNqxbtR-FZ_ZYo9254pNpdqqaGYOM6AKlIcqnvEwXdtjN9JHJDx3gATxifnH_Rf9XN5THH1G-6DSZLs/s1600/FEBRUARY_%25235Legpress-start_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="591" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuUcLtdUtWuyERtJaxrENbx00d1OmjeJvYh2g3IzjBEboKSkiRhAdL0SRA4FTXaTNqxbtR-FZ_ZYo9254pNpdqqaGYOM6AKlIcqnvEwXdtjN9JHJDx3gATxifnH_Rf9XN5THH1G-6DSZLs/s320/FEBRUARY_%25235Legpress-start_2018.jpg" width="197" /></a></div>
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<br />6.-Press de Pierna Posición Final (Gluteos inferiores, abductores , Abs ).<br />Al (Exhalar) echa hombros hacia atras saca el pecho APRETANDO tus ABDOMINALES y presionando hacia abajo el piso de la silla DE MANERA CONTROLADA y siempre manten RODILLAS ABIERTAS .4 Sets 20 Reps.Ver imagen # 6 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2srXvl4QTONgtukiPP7rdgChrLjmY3XoeHIEc0ctidGcIqko_l__T9-3cT9Ef2GGbJNvKyB7reF3mosLaVpT5lqUPeOX_d8TTXxNJTqiKbijr2paj3YnlgusDr3FxUYa3athJbnoFQlwG/s1600/FEBRUARY_%25236Legprss-ending_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="555" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2srXvl4QTONgtukiPP7rdgChrLjmY3XoeHIEc0ctidGcIqko_l__T9-3cT9Ef2GGbJNvKyB7reF3mosLaVpT5lqUPeOX_d8TTXxNJTqiKbijr2paj3YnlgusDr3FxUYa3athJbnoFQlwG/s320/FEBRUARY_%25236Legprss-ending_2018.jpg" width="185" /></a></div>
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<br />Para ayudarte a entender estos movimientos por favor dirigete a mi FACEBOOK: TU ENTRENADOR OCTAVIO o <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a> Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> por usar su hermoso gimnasio para estas fotos.<br />Bendiciones.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-57778039171349627292018-04-12T14:44:00.002-07:002018-04-12T14:44:35.160-07:00Article of January 2018 / Artículo de Enero 2018<h2 style="text-align: justify;">
My fitness article in the Adelante magazine “New Years Resolutions 2018”variations of abdominals</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5_br8ihN6BuwadVFfaKG5W5SHZ_5x4CZ0AUgFB6ehx-bpsrTHHoJJQFiv5GN9fpf2lmjDCRKGoqPPqRaX_2wog21IgIj9N5SzZRISxPo4QS6bLAfxiy8Qy9fGDdapgZayffjVd2smD7oG/s1600/ADELANTE_JANUARY_COVER_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5_br8ihN6BuwadVFfaKG5W5SHZ_5x4CZ0AUgFB6ehx-bpsrTHHoJJQFiv5GN9fpf2lmjDCRKGoqPPqRaX_2wog21IgIj9N5SzZRISxPo4QS6bLAfxiy8Qy9fGDdapgZayffjVd2smD7oG/s320/ADELANTE_JANUARY_COVER_2018.jpg" width="253" /></a></div>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1974750272536940">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1974750272536940</a></div>
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<br />Hello my dear readers Happy New Year!!!.... welcome to start your new resolutions, and as every year we have to start to get our behind to the gym to do Cardio at least 3 times a week at least 60 minutes and doing some kind of Resistance Training, Pilates or Yoga to start burning all the calories we eat in the Holidays. If you want to start not to crazy I will suggest you to swim which is another way to do some cardio, walk side to side in the pool nonstop and later if you can swim more than 40 mins that will also help you to lose some pounds. If you have the chance financially hire an Experience(not to young) and Qualified(many certifications) Personal Trainer to help you reach your fitness goals safer and faster. Avoid Trainers having his I-Phone in his hands all the time “getting distracted” answering calls or even texting in your hour or exercise that is very and extremely RUDE and not PROFESIONAL.<br /><br /><br />Also you to have CHANGE your eating habits...If you don't STOP eating Junk Food with too much fat or carbs or Sodas, it doesn't matter if you do 1000 abs...you will never have a Six Pack or Lose Weight. So Changing your eating habits to a healthy ones plus exercising will be the key to your success to have a Fit body.<br /><br /><br />Here are 3 New variations of Abs Exercises with Equipment you can try:<br /><br /><br />1.-Incline Abs with rope and bench(starting position).<br />Get an incline bench and rope and put it as you see in the image. Rope on top of your head and grabbing it with both hands arm semi flex, your body in most in the bench(if you are too tall Elevate the Bench) so your Butt is supported, back flat and straightening your legs(but not completely to avoid the arch of your back) keeping this you will feel some work in your body (inhale)....See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCcizALfz-_3NzG52JIO6KKdr3XHfrrAiDqgMVq-3mH274NKZXXvWrKnjQPc4ZdoDIpESYS-CRXZcTf98nJkemYy1nlmIG0YcXRErvE3oLNkIrWu8V4zpVOeIpVoMsaoOvJZuKmFzlA-tt/s1600/JANUARY_%25231_START_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="641" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCcizALfz-_3NzG52JIO6KKdr3XHfrrAiDqgMVq-3mH274NKZXXvWrKnjQPc4ZdoDIpESYS-CRXZcTf98nJkemYy1nlmIG0YcXRErvE3oLNkIrWu8V4zpVOeIpVoMsaoOvJZuKmFzlA-tt/s320/JANUARY_%25231_START_2018.jpg" width="320" /></a></div>
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<br /><br /><br />2.- Incline Abs with rope and bench(ending position).<br />As you (exhale)you will bring first both knees flexed towards your chest and squeezing your Abs lift your butt UP first and then slowly your lower back extending the legs (always together)up to the sky and pointing your toes" till your upper back is the ONLY support so your body is STRAIGHT from your middle back, lower back butt, legs and toes. See the image and read again what I just said.... Then slowly lower your back, lower back, BUTT and finally legs to a Starting position. Try 15 -20 reps 4 sets. See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBxXzOg1k-Tpa1egM3zfZjkhMeapeyLL3gALUbNFaYs9MBLL92gFKbbzzwqKQhuYVAvKHrLwkULCBgEJB8vPe7b_Oh4DqoY-gOIiN_lS8jTjTSi_exQFYg5vpJF-0DhEVn2demqd_yJ0Hn/s1600/January%25232_ending-rope_resol20128.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBxXzOg1k-Tpa1egM3zfZjkhMeapeyLL3gALUbNFaYs9MBLL92gFKbbzzwqKQhuYVAvKHrLwkULCBgEJB8vPe7b_Oh4DqoY-gOIiN_lS8jTjTSi_exQFYg5vpJF-0DhEVn2demqd_yJ0Hn/s320/January%25232_ending-rope_resol20128.jpg" width="213" /></a></div>
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<br /><br /><br />3.-Abs with Decline bench (starting position).<br />All the gyms has this bench, so sit on it and make sure your feet are well gripped and your butt is position way back to support your hamstrings(see the image) and lean back NOT ALL THE WAY....go back ROLLING your spine to a semi curve position (this will make your abs sustain this curve).. “this will be the start" (inhale)hands with elbows open and finger tips touching the sides of your head. See image #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu7iIC9u-gMoIpyj2Ef5PKbN39ZwedvTTa81-MU-wT1nwhJucWqKXL1D2Kn9YZDv9FGcuejzREvfBfDGntbDMOoHGkIyJvuum_3HtmcNZMBVQ600zbqFVZS9DbHsIGp6OcgoGgIGNWYaaH/s1600/January%25233_strat-bench_reslo2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="580" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu7iIC9u-gMoIpyj2Ef5PKbN39ZwedvTTa81-MU-wT1nwhJucWqKXL1D2Kn9YZDv9FGcuejzREvfBfDGntbDMOoHGkIyJvuum_3HtmcNZMBVQ600zbqFVZS9DbHsIGp6OcgoGgIGNWYaaH/s320/January%25233_strat-bench_reslo2018.jpg" width="193" /></a></div>
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<br /><br /><br />4.-Abs with Decline bench (ending position).<br />As you (exhale) then slowly do the Frontal Flexion or Crunch bringing your torso to a more Straight and seating position (see the image) squeezing your abs and your chin close to your chest, slowly ROLL back your Spine Back vertebra by vertebra to starting position.15 -20 Reps 4 sets. See image #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXjcIpqrHycvVosVS5W0ZZDnAwvQK5y8Ib5nNvtKnsxYtMh8OwV_Zm2AQerQgJrDgUfjW4Y_99GhkDFpqLVDORrZGEffBZFssccgDljZ7LNXEdA6OpNO9AuEa7k5vgLEdptTx5Ru-3jP2W/s1600/January%25234_ending-bench_resolu2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXjcIpqrHycvVosVS5W0ZZDnAwvQK5y8Ib5nNvtKnsxYtMh8OwV_Zm2AQerQgJrDgUfjW4Y_99GhkDFpqLVDORrZGEffBZFssccgDljZ7LNXEdA6OpNO9AuEa7k5vgLEdptTx5Ru-3jP2W/s320/January%25234_ending-bench_resolu2018.jpg" width="213" /></a></div>
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<br />5.-Lower Abs Hanging with Straps (starting position).<br />Now days gyms has these Straps so make sure they grips are well close so you don't fall. Get in the straps and make sure your Triceps are in the straps way back right in to your arm pits to support your Body correct also DO NOT let your body go to down, so ELEVATE YOUR CHEST a little UP so your ARMS and UPPER Chest are Holding your BODY, FLEX the arms and grab the top of the straps and VERY IMPORTANT keep your Elbows in an Imaginary SQUARE so your body doesn't bounce like a PINATA, keep legs together and straight but NOT fully locked(please see in detail the image)...Your all Body plus your ABS are already in Working MODE....(Inhale).See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjes5Ht6TVU3rR-a7Q3GUz_Q_OQ7safYaihXbYoQ2N5EN7fiWTg8m3suXnolPGWHIPNAjRHLmdeIS61jEP4Orpw5UCF3cYCKCaXoDywAE0yy1lx_qHIOksohIww4BlcLFAUhmCQ0wkcnWBP/s1600/January%25235_strat-hanging_reslou2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="635" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjes5Ht6TVU3rR-a7Q3GUz_Q_OQ7safYaihXbYoQ2N5EN7fiWTg8m3suXnolPGWHIPNAjRHLmdeIS61jEP4Orpw5UCF3cYCKCaXoDywAE0yy1lx_qHIOksohIww4BlcLFAUhmCQ0wkcnWBP/s320/January%25235_strat-hanging_reslou2018.jpg" width="211" /></a></div>
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<br /><br /><br />6.-Lower Abs Hanging with Straps (ending position).<br />Again keep the SQUARE in your arms (see the image) now bring you knees to your ABS and as high UP as you can flexing your pelvis as well with legs flexed and pointing your Toes SQUEEZING your lower Abs and again keep your Chest UP all times during the Exercise. Your Lower ABS will be working more harder than the rest since you have the weight of your legs (exhale)then return to starting position.15-20 Reps 4 sets. See image #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKPki5eRgonET1cQbJO0mlfX524mlHVjDcD04wkHJMMe5xWrtOSDJ5ba1bpiw_3bdloCXCRMFLb6tCZ7MBx9qO-XZRkCXxJOEtafac3K5wiJ-SkfuwekBU5apfUNpxKsFuU76d_sQJVKMt/s1600/January%25236_ending-hanging_resolu2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKPki5eRgonET1cQbJO0mlfX524mlHVjDcD04wkHJMMe5xWrtOSDJ5ba1bpiw_3bdloCXCRMFLb6tCZ7MBx9qO-XZRkCXxJOEtafac3K5wiJ-SkfuwekBU5apfUNpxKsFuU76d_sQJVKMt/s320/January%25236_ending-hanging_resolu2018.jpg" width="213" /></a></div>
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<br /><br />Read again carefully all my CUES…I had seen many Trainers DOING these Advanced Abs with Clients WRONG and also people training alone hurting their selves cause they just COPY these Exercises without knowing the Technique, Posture or Breathing. Don’t be like Everyone, Be Smart and do This Correct.<br /><br /><br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a> <br /><br /><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics<br /><br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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“Resoluciones de Ano Nuevo 2018" diferentes tipos de Abdominales.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0shyphenhyphenQgAqrNA8iM987P7bRkD3jy3c3iHkxzDKexFiF7B9RYC_tao9cWiAstSmp1zyp93ayCJyo3rHdTEsnzEUx9puc4S1j5oUA6GBRf2-6W3pxInEz-PZInN94Wq2STSTrN_CCDnUYkCCr/s1600/ADELANTE_JANUARY_COVER_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0shyphenhyphenQgAqrNA8iM987P7bRkD3jy3c3iHkxzDKexFiF7B9RYC_tao9cWiAstSmp1zyp93ayCJyo3rHdTEsnzEUx9puc4S1j5oUA6GBRf2-6W3pxInEz-PZInN94Wq2STSTrN_CCDnUYkCCr/s320/ADELANTE_JANUARY_COVER_2018.jpg" width="253" /></a></div>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1974750272536940">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1974750272536940</a></div>
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<br />Hola mis queridos lectores Feliz Ano Nuevo!!!!!...bienvenido a nuestras nuevas resoluciones y como cada ano es tiempo de llevar nuestro trasero al Gym a hacer Cardio por lo menos 3 veces por semana por 60 minutos adicionando algun tipo de Entrenamiento de Resistencia, Pilates o Yoga para empezar a quemar las calorias que consumimos en las FESTIVIDADES.Si no deseas empezar de zopeton te sugiero que te metas a NADAR la cual es otra manera de hacer cardio, primero camina de lado a lado de la piscine SIN PARAR y luego tartar de nadar por lo menos mas de 40 minutos esto te bajara definitivamente unas LIBRAS.Si tienes el poder economico contrata a un Entrenador con EXPERIENCIA(que no sea muy joven) y que sea EXTREMADAMENETE CALIFICADO(posea varias certificaciones) para ayudarte a alcanzar tus metas de manera segura y efectiva.EVITA o ALEJATE de Entrenadores que no sueltan el I-Phone durante tu hora de entrenamiento, algunos contestando llamadas o texteando, lo cual es una falta de RESPETO hacia ti y una falta de PROFESIONALISMO como Entrenador.Tambien tendras que cambiar tus habitos alimenticios ….ya que si NO paras de comer comida rica en GRASA,carbohidratos o refrescos aun que hagas 1000 abdominales nunca bajaras de peso, asi que comiendo SANO y haciendo EJERCICIO te dara como resultado un Cuerpo ESBELTO.<br /><br /><br />Estas son 3 variaciones de Ejercicios de Abdominales con Máquinas: <br /><br />1.-ABS inclinadas con la soga y un banco (posición inicial). <br />Consigue un banco inclinado y pon la soga como ves en la image.La SOGA arriba de la cabeza y agarrandola con las manos brazos semiflexionados, tu cuerpo-espalda colocada en la mayor parte en el banco (si tu eres muy alto Eleva el Banco), de modo que tu trasero este soportado, la espalda plana y piernas Estiradas (pero no Completamente para evitar el arco de su espalda) Asumiendo estas posicion se sentirá instaneamente tu Cuerpo Trabajando. (inhalar). Imagen # 1. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqop98NvkjPMxuwEvBjHDzoThJcOq-Xh9Zq6oeWQ0YwFzte__QJaNgWGU52q1vRFydJo54sIFFViDyZJQeLGMZafBI-XXCZKjLxKCbBAbSfpyf-eZVSH5dHmVK56lbyGcHRXOQt9xBDQWC/s1600/JANUARY_%25231_START_2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="641" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqop98NvkjPMxuwEvBjHDzoThJcOq-Xh9Zq6oeWQ0YwFzte__QJaNgWGU52q1vRFydJo54sIFFViDyZJQeLGMZafBI-XXCZKjLxKCbBAbSfpyf-eZVSH5dHmVK56lbyGcHRXOQt9xBDQWC/s320/JANUARY_%25231_START_2018.jpg" width="320" /></a></div>
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<br /><br /><br />2 -. ABS inclinadas con la soga y un banco(posición final). <br />Ahora (exhalando) flexionando las piernas dirige tus Rodillas aun flexionadas hacia el pecho y apretaras los abdominales levantando tu trasero AFUERA del banco primero y luego, lentamente, la zona lumbar y al final extenderas las piernas (siempre juntas) hasta cielo y puntando tus dedos del pie hasta que la parte superior de tu espalda es el único apoyo para que tu cuerpo este recto de la espalda media, baja de la espalda, las piernas,Gluteos y Pies.Ve la imagen y vuelve a leer lo que acabo de Explicar .... luego baja lentamente tu espalda, zona lumbar, glúteos y piernas, finalmente, a la Posicion inicial. 15 -20 repeticiones 4 sets. Ver imagen # 2. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBxXzOg1k-Tpa1egM3zfZjkhMeapeyLL3gALUbNFaYs9MBLL92gFKbbzzwqKQhuYVAvKHrLwkULCBgEJB8vPe7b_Oh4DqoY-gOIiN_lS8jTjTSi_exQFYg5vpJF-0DhEVn2demqd_yJ0Hn/s1600/January%25232_ending-rope_resol20128.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBxXzOg1k-Tpa1egM3zfZjkhMeapeyLL3gALUbNFaYs9MBLL92gFKbbzzwqKQhuYVAvKHrLwkULCBgEJB8vPe7b_Oh4DqoY-gOIiN_lS8jTjTSi_exQFYg5vpJF-0DhEVn2demqd_yJ0Hn/s320/January%25232_ending-rope_resol20128.jpg" width="213" /></a></div>
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<br />3.-Abs con banco Declinado (posición inicial). <br />Todos los gimnasios tiene este banco, sientate en él y asegúrate de que tus pies están bien agarrados y tu trasero bien colocado hacia ATRAS para apoyar los Hamstrings (ver la imagen) al echarte hacia atras NO te ACUESTES completamente .... No avientes hacia atras tu columna vertebral (espalda) de Zopeton,trata de Acostarte y mantener una ligera SEMICURVA (esto hará que tus abdominales sostengan esta curvatura) .. "este será la Posicion Inicial “(inhalar) manos con los codos abiertos y puntas de los dedos tocando los lados de tu cabeza.Ver imagen # 3. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu7iIC9u-gMoIpyj2Ef5PKbN39ZwedvTTa81-MU-wT1nwhJucWqKXL1D2Kn9YZDv9FGcuejzREvfBfDGntbDMOoHGkIyJvuum_3HtmcNZMBVQ600zbqFVZS9DbHsIGp6OcgoGgIGNWYaaH/s1600/January%25233_strat-bench_reslo2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="580" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu7iIC9u-gMoIpyj2Ef5PKbN39ZwedvTTa81-MU-wT1nwhJucWqKXL1D2Kn9YZDv9FGcuejzREvfBfDGntbDMOoHGkIyJvuum_3HtmcNZMBVQ600zbqFVZS9DbHsIGp6OcgoGgIGNWYaaH/s320/January%25233_strat-bench_reslo2018.jpg" width="193" /></a></div>
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<br />4.-Abs con banco Declinado (posición final). <br />Ahora al (exhalar) haz lentamente la Flexión Frontal o Abdominal moviendo tu torso a una posición más recta y sentada(ver la imagen) apretando fuertemente tus abdominales y la barbilla cerca del pecho aun Codos abiertos con manos en cabeza, poco a poco despues Regresa tu Espalda -Columna hacia atras vertebra por vertebra a la posicion de partida.15 -20 Reps 4 sets. Ver imagen # 4. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXjcIpqrHycvVosVS5W0ZZDnAwvQK5y8Ib5nNvtKnsxYtMh8OwV_Zm2AQerQgJrDgUfjW4Y_99GhkDFpqLVDORrZGEffBZFssccgDljZ7LNXEdA6OpNO9AuEa7k5vgLEdptTx5Ru-3jP2W/s1600/January%25234_ending-bench_resolu2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXjcIpqrHycvVosVS5W0ZZDnAwvQK5y8Ib5nNvtKnsxYtMh8OwV_Zm2AQerQgJrDgUfjW4Y_99GhkDFpqLVDORrZGEffBZFssccgDljZ7LNXEdA6OpNO9AuEa7k5vgLEdptTx5Ru-3jP2W/s320/January%25234_ending-bench_resolu2018.jpg" width="213" /></a></div>
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<br /><br />5.-Abdominales Bajas colgantes con correas (posición inicial). <br />Ahora todos los Gym tienen estas CORREAS, asegúrate que los agarres esten bien CERRADOS para que no te caigas. Brazos entran en las correas y asegúrete de que tus tríceps están en las correas bien ATRAS justo hasta las axilas para apoyar tu cuerpo correcto también no dejes que tu cuerpo CUELGE Demasiado, asi que que ELEVA TU PECHO un poco HACIA ARRIBA para que tus brazos y parte superior del pecho SOPORTE de tu Cuerpo, flexiona los brazos y agarrar la parte superior de las correas .MUY IMPORTANTE manten tus codos en un cuadrado imaginario para que el cuerpo no se balancee como PINATA (ve bien la imagen) ... En este momento tus Abs y todo tu cuerpo estan Trabajando. (Inhalar) manten las piernas juntas y rectas, pero NO totalmente Estiradas(por favor mira detalladamente mi postura) . Ver imagen # 5. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjes5Ht6TVU3rR-a7Q3GUz_Q_OQ7safYaihXbYoQ2N5EN7fiWTg8m3suXnolPGWHIPNAjRHLmdeIS61jEP4Orpw5UCF3cYCKCaXoDywAE0yy1lx_qHIOksohIww4BlcLFAUhmCQ0wkcnWBP/s1600/January%25235_strat-hanging_reslou2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="635" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjes5Ht6TVU3rR-a7Q3GUz_Q_OQ7safYaihXbYoQ2N5EN7fiWTg8m3suXnolPGWHIPNAjRHLmdeIS61jEP4Orpw5UCF3cYCKCaXoDywAE0yy1lx_qHIOksohIww4BlcLFAUhmCQ0wkcnWBP/s320/January%25235_strat-hanging_reslou2018.jpg" width="211" /></a></div>
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<br /><br />6.-Abdominales Bajas colgantes con correas (posición final). <br />Una vez más manten el CUADRADO en tus brazos (ver la imagen) Ahora dirige las rodillas hacia tus ABS lo mas alto que puedas y flexionando la Pelvis junto con rodillas , así con las piernas flexionadas y puntando tus dedos de los pies APRETANDO fuertemente tus abdominales inferiores y recuerda de mantener tu pecho hacia arriba todo el tiempo durante el Ejercicio.Tus Abdominales Bajas/inferiores estarán trabajando más duro que el resto ya que el peso de tus piernas lo levantaras(exhala) y luego regresa a la posicion de inicio.15-20 Repeticiones 4 sets. Ver la imagen # 6. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKPki5eRgonET1cQbJO0mlfX524mlHVjDcD04wkHJMMe5xWrtOSDJ5ba1bpiw_3bdloCXCRMFLb6tCZ7MBx9qO-XZRkCXxJOEtafac3K5wiJ-SkfuwekBU5apfUNpxKsFuU76d_sQJVKMt/s1600/January%25236_ending-hanging_resolu2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKPki5eRgonET1cQbJO0mlfX524mlHVjDcD04wkHJMMe5xWrtOSDJ5ba1bpiw_3bdloCXCRMFLb6tCZ7MBx9qO-XZRkCXxJOEtafac3K5wiJ-SkfuwekBU5apfUNpxKsFuU76d_sQJVKMt/s320/January%25236_ending-hanging_resolu2018.jpg" width="213" /></a></div>
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<br />Lee de nuevo cuidadosamente todos mis INDICACIONES ya que he visto muchos Entrenadores hacer estas Abs Avanzadas con Clientes MAL HECHAS y también gente sin Entrenador Lastimandose ya que solo COPIAN estos ejercicios sin SABER la Técnica, la Postura o Respiracion. NO seas como Ellos, Se INTELIGENTE y LISTO haciendo esto CORRECTAMENTE.<br /><br />Para ayudarte a entender y ver estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br />Muchas gracias a Tony Wiseniewski dueño de ULTRABODYFITNESS GYM <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> para el uso de su gimnasio de estas fotos<br /><br /><br />Bendiciones<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-14096570465299557282017-12-13T07:58:00.000-08:002017-12-13T07:58:26.284-08:00Article of December 2017 / Artículo de Diciembre 2017<h2 class="separator" style="clear: both; text-align: center;">
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My fitness Article in the Adelante Magazine CHEST/TRICEPS with RESISTANCE BANDS “Christmas Work Out” Dec 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1_7th_rhqkW428QmrlIHNp23QhWTEun7RPiuHumT8SPUwKwwZI9G9G0RhDIAwZbNaMJMmQnB0ZRIkpcfUr6NEmInBUHGyXJiR-WJojIbtRH1UwsoGXiX4qE0PmlfX_4YaF2HQmQeLQqf/s1600/DECEMBER_ADELANTECOVER_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1_7th_rhqkW428QmrlIHNp23QhWTEun7RPiuHumT8SPUwKwwZI9G9G0RhDIAwZbNaMJMmQnB0ZRIkpcfUr6NEmInBUHGyXJiR-WJojIbtRH1UwsoGXiX4qE0PmlfX_4YaF2HQmQeLQqf/s320/DECEMBER_ADELANTECOVER_2017.jpg" width="253" /></a></div>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1942027152475919">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1942027152475919</a><br />Hello my dear readers Happy Holidays!!!, as always thank you for letting me share with you one more year of my Fitness Exercises and suggestions to help you stay in shape and also thanks to ADELANTE for the honor to be part of this outstanding Magazine I wish to both for next year lots of Success, Health and Blessings!!!.And in the Holidays we know this is the time we have to ENJOY the delicious food and desserts in our Christmas Celebrations, just remember don’t be a piggy and control your portions and do as much as you can some “exercise” when you have a chance to burn the extra calories you will eat.<br /><br /><br />Here I show you some Resistance Bands exercises for your upper body mainly chest and triceps, you are in charge of how INTENSE you want to make your Training Session according at the Strength of the band you will be using. I will mention again that your CORE STABILIZATION or squeezing your Abdominals will make your “Start and End” of the Exercise Clean, Full Dynamic Contraction and Extension will make all your Extremities move through all their range of motion, again when you buy or get your Bands make sure you get the Colors correct: Yellow very -light, green- easy, red-medium, blue-hard and Black EXTRA Hard...the stronger you get you can mix colors and Bands to always push extra in your Work Out. Also before you use the Bands make sure they are not BROKEN cause you may have an accident and be hurt during your movements.<br /><br /><br />Using the Bands with a medium speed and really focusing in the muscles you are doing you will break a sweat very fast you will fill Pump and your Muscles on Fire and as I mentioned before if you don’t get distracted with your I-Phone or chatting with your friends this will feel as a Cardio Burning Fat Routine. Also find a Steady Structure to place your Bands for safety. Please warm up 20 mins in a cardio machine before you start this Work Out.<br /><br /><br />Here are now some exercises for your Torso, Chest and Triceps:<br /><br /><br />1.- Standing Chest Press(Chest,shoulders)Starting Position.<br /><br /><br />Position your body as you see me, semi-lunge position in the legs,hands grabbing the band, arms flexed, elbows level of the shoulder and close to your body, you have will have to move your body forward to make the Band Tense (inhale).See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWBrugg3e9ama6wZiy9yeuLohXXl07n3BzsH9naevhebEGZRpRP_qKeSKt6OdzTPzH13J0VmAdL0PNsBSvtjqMaxzx7lk2zikLoYaffkIp3HRetN1-tnZCh5Wztg0XLs5ZWDTZvu8cdmIC/s1600/Dic_SMOOTH_%25231_2017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWBrugg3e9ama6wZiy9yeuLohXXl07n3BzsH9naevhebEGZRpRP_qKeSKt6OdzTPzH13J0VmAdL0PNsBSvtjqMaxzx7lk2zikLoYaffkIp3HRetN1-tnZCh5Wztg0XLs5ZWDTZvu8cdmIC/s320/Dic_SMOOTH_%25231_2017.JPG" width="213" /></a></div>
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<br />2.-Standing Chest Press(chest,shoulders)Ending Position.<br /><br /><br />As you (exhale) squeezing your abs and chest, straight your arms keeping elbows up and level to your shoulders, pushing forward and at the end open your hands(this will make more intense the pectoral tension),then flex arms and come back to starting position.4 sets of 30 reps. See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBznYkxE7SygbdhSns4M4i4BTOe5Whq3Vx-tH8-UR6s626CtdPU_P5bjJFzqXTEY5B_xnz1z4heF7oGmMzHEyhsCm4HIUwQSU2vWZJsk0LgBFgtuNd_7vFvIDKMNTgtwOcPqvowZRQc0f0/s1600/DEc_%25232_Chest-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="501" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBznYkxE7SygbdhSns4M4i4BTOe5Whq3Vx-tH8-UR6s626CtdPU_P5bjJFzqXTEY5B_xnz1z4heF7oGmMzHEyhsCm4HIUwQSU2vWZJsk0LgBFgtuNd_7vFvIDKMNTgtwOcPqvowZRQc0f0/s320/DEc_%25232_Chest-ending_2017.jpg" width="222" /></a></div>
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<br />3.- Standing Single Cross Punch (chest,shoulders,obliques)Starting Position.<br /><br /><br />Get in your Fight stand, right leg back, left front, right arm close to your chest grabbing the band, right elbow up always close the side of you upper chest, other arm flex and up at level of your chest, hips facing the right side of your body please see the image(inhale).See image#3</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXpyls0rImYXY62fZKssF-hDh-xtmF20z1b3oaypXsH1iOuKB7lo-lWF0jI0ADY4qw0n5Pg1240djmLIDJiVXMTK5aVSgcMgTwTVUFMk0lPyecQHMhadEO7yoTBwHBAStjm7ZsdTSIlkxz/s1600/DEC_%25233Punch-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="944" data-original-width="715" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXpyls0rImYXY62fZKssF-hDh-xtmF20z1b3oaypXsH1iOuKB7lo-lWF0jI0ADY4qw0n5Pg1240djmLIDJiVXMTK5aVSgcMgTwTVUFMk0lPyecQHMhadEO7yoTBwHBAStjm7ZsdTSIlkxz/s320/DEC_%25233Punch-start_2017.jpg" width="242" /></a></div>
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<br />4.-Standing Single Cross Punch (chest,shoulders,obliques)Ending Position.<br /><br /><br />As you (exhale)your will straight your right arm, hips will move or twist to the front squeezing the chest,obliques,abs and keeping right arm level fully extended at level of the shoulders, the comeback with arm flex again to starting position please see the image and my posture.20 reps each arm and 4 sets. See image #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfS82dTduFVRycqEjI4n_Zz63KrGFuSNDlMnffbBsRrkNfGBXUDJh8FPo7EkIsdUJH6pBFKEcgz9pQGl5NhI5WDrAK5Qok9Q6MXb2MkbRkivHDmxVUADp9pUpv93JhjiXlI-3hfdaiYisN/s1600/DEC_%25234_Punch-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="697" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfS82dTduFVRycqEjI4n_Zz63KrGFuSNDlMnffbBsRrkNfGBXUDJh8FPo7EkIsdUJH6pBFKEcgz9pQGl5NhI5WDrAK5Qok9Q6MXb2MkbRkivHDmxVUADp9pUpv93JhjiXlI-3hfdaiYisN/s320/DEC_%25234_Punch-ending_2017.jpg" width="247" /></a></div>
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<br />5.- Standing Triceps Extension (triceps, abs) Starting Position.<br /><br /><br />Put the band in a steady bar or machine, grab the band, feet as wide as your hips and bend your body forward with arms flexed, your hands and forearms will be close to your biceps and upper chest, now your ELBOWS need to be position higher than your back please see the image and you have to keep them always going up so you can ONLY work out your triceps(inhale).See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDeOCrwK3SR17oLi9Hrml6E3U15_NcrCKG4Q9bgko-iUuubknrt4L8Gq0vv2RsIuqvryjqSiNfMWsVr-l8IbkIyNvA_QlZDajnBXuNaUn4jZfu_W5sKtEme7Qc0nwBWhIQ2RWLSFjjLrfN/s1600/DEC_%25235_Triceps-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="704" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDeOCrwK3SR17oLi9Hrml6E3U15_NcrCKG4Q9bgko-iUuubknrt4L8Gq0vv2RsIuqvryjqSiNfMWsVr-l8IbkIyNvA_QlZDajnBXuNaUn4jZfu_W5sKtEme7Qc0nwBWhIQ2RWLSFjjLrfN/s320/DEC_%25235_Triceps-start_2017.jpg" width="234" /></a></div>
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<br />6.- Standing Triceps Extension (triceps, abs) Ending Position.<br /><br /><br />As you (exhale) move your hands and forearms away from you extending your arms and squeezing your abs and Triceps, you have to maintain your body bend and your head facing the floor, also at the end of the extension of both arms open your hands with fingers open to feel more intense the Triceps burn, then flex your arms again and come back to starting position. Please see the image and posture.20 reps 4 sets. See image #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbgi-WQejq9ter6SsXMO016qqtdO3qHZAz9VnPA7ZdLwvWIicGH9p3MXhW6d-h_R7DBYa5KfCG07fht_B4kIvYUZMRh4Hx8lOnDIawJcpA4tYqnI8IoktAH63JcihAiUaLTQgPQKZ62HSC/s1600/DEC_%25236_Triceps-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="706" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbgi-WQejq9ter6SsXMO016qqtdO3qHZAz9VnPA7ZdLwvWIicGH9p3MXhW6d-h_R7DBYa5KfCG07fht_B4kIvYUZMRh4Hx8lOnDIawJcpA4tYqnI8IoktAH63JcihAiUaLTQgPQKZ62HSC/s320/DEC_%25236_Triceps-ending_2017.jpg" width="235" /></a></div>
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<br />To help you see and understand this movements so please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics.<br /><br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br /><br /><br />---------------------------------------------------------------------------------------------------------</div>
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<br /><h2>
Mi Articulo de Ejercicio en la Revista Adelante PECHO/TRICEPS con BANDAS DE RESISTENCIA“Rutina de Navidad” Dic 2017. </h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-pY6hXq5mtwp7l_5QFPgTUYiv4UI9fLweNsJvJNiwkOEGpDkrzz_ClCJVjfu-ZRF9ShfUr3DPkvFXzoIJe_p04ARxano2wrjObjMpgtPun8JTft9zCPiJUz3HPFlJ_zpuNNyKEQIejFbb/s1600/DECEMBER_ADELANTECOVER_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-pY6hXq5mtwp7l_5QFPgTUYiv4UI9fLweNsJvJNiwkOEGpDkrzz_ClCJVjfu-ZRF9ShfUr3DPkvFXzoIJe_p04ARxano2wrjObjMpgtPun8JTft9zCPiJUz3HPFlJ_zpuNNyKEQIejFbb/s320/DECEMBER_ADELANTECOVER_2017.jpg" width="253" /></a></div>
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<a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1942027152475919">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1942027152475919</a></div>
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<br />Hola mis queridos lectores Felices Fiestas Navidenas!!!..como siempre les agradezco por dejarme un ano mas compartir con ustedes mis Rutinas de ejercicio y sugerencias para mantenerte en forma y tambien agradecer a ADELANTE por el honor de formar parte de esta extraordinaria Revista y desearles a ambos para el siguiente ano mucho Exito,Salud y Bendiciones!!!.Y como sabemos como en todas las Festividades nos daremos permiso de DISFRUTAR la comida y los postres de la Navidad,solo recuerda de no ser un gloton y trata de controlar tus porciones asi como tratar de hacer en un tiempecito “ejercicio”para quemar las calorias extras que comeremos.<br /><br /><br />Aqui les maestro algunos ejercicos con Bandas de Resitencia para tu parte superior enfocandonos en el pecho y triceps,tu estaras a cargo a cuanta INTENSIDAD deseas trabajar en tu rutina de acuerdo a la dureza de la liga que utilizaras.Te recuerdo que la estabilización de tu Centro Abdominal o apretar los abdominales hará que tu Inicio y final del repeticion sea realizada con presicion, contracciónes dinámicas completas y Extensiónes harán que todos tus extremidades se mueven a través de todo su rango de movimiento , de nuevo cuando compres o consigas tus bandas asegúrate de escojer los colores correctos ya que determinan lo duro de estas: Amarillo- muy suave, verde - facil , rojo mediana , azul -fuerte y Negro EXTRA dura, cuando te pongas mas fuerte tu podras combinar y aumentar Colores de Bandas para mayor intensidad y darte siempre ese EXTRA peso para hacerte sudar. También antes de utilizar las bandas asegurate de que no estén rotas pues te puedes lastimar durante sus movimientos.<br /><br /><br />Moviendo las Bandas NO demasiado rapido y realmente concentrandote en los músculos que están haciendo hara que sudes rápido vascularizando tus músculos y sentirlos que se queman como he mencionado antes, si no te distraes con el odioso I-Phone o te pones a platicar con tus amigos sentirás al hacer esta rutina sin parar como una como Rutina de Cardio quema grasa.Encuentra un poste,maquina o barandal para colocar tus bandas estable. Calienta por favor 20mins antes de hacer esta rutina.<br /><br /><br />Aquí te muestro algunos ejercicios para el Torso,Pecho y Tríceps :<br /><br /><br />1 - . Press de Pecho( pecho,hombros, tríceps ) Posición de inicial.<br /><br /><br />Coloque tu cuerpo como ves en la imagen,posición de semi - desplante en las piernas , las manos agarrando la banda,con los brazos flexionados,codos nivel del hombro y cerca de su cuerpo,avanza tu cuerpo hacia adelante para que la Banda se Tense(inhala ).Ver imagen # 1 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz8DubDHpYTtfzIAHdXAfUooCj3MJdq_dLxchJWGpxAwvoTyPqB2MPeUTSTyNhhf_aLLUvNfIi4OPU_ljAhyphenhyphen931SYhc3wC9t2RW13eewPUZPmITge6ohmUx6gjDBPD_JSK5ZivTWlT_S4r/s1600/Dic_SMOOTH_%25231_2017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz8DubDHpYTtfzIAHdXAfUooCj3MJdq_dLxchJWGpxAwvoTyPqB2MPeUTSTyNhhf_aLLUvNfIi4OPU_ljAhyphenhyphen931SYhc3wC9t2RW13eewPUZPmITge6ohmUx6gjDBPD_JSK5ZivTWlT_S4r/s320/Dic_SMOOTH_%25231_2017.JPG" width="213" /></a></div>
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<br />2.- Press de Pecho( pecho,hombros, tríceps ) Posición Final.<br /><br /><br />Ahora al( exhalar )aprieta tus abdominales y el pecho fuertemente,manten los brazos y codos al nivel de los hombros,empujando hacia adelante y al final abriras los dedos de las manos( esto hará más intensa la tensión pectoral ), luego flexiona los brazos nuevamente y regresa a la posicion de inicio.4 sets de 30 reps.Ver imagen # 2 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVYIi6sLuoSSI7nuJ08te2WwffgSJoxVIwmr2yjKB1Wf1ChMeD9Dxe5dJOHLiwds5bRu2gO0CmIwdWkfWSQ7lp68Hvjjnjs7pmcNlLybDx8jsfLcNFAP4qe6m0PnhTpoeZS5PsXxRY1T1r/s1600/DEc_%25232_Chest-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="501" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVYIi6sLuoSSI7nuJ08te2WwffgSJoxVIwmr2yjKB1Wf1ChMeD9Dxe5dJOHLiwds5bRu2gO0CmIwdWkfWSQ7lp68Hvjjnjs7pmcNlLybDx8jsfLcNFAP4qe6m0PnhTpoeZS5PsXxRY1T1r/s320/DEc_%25232_Chest-ending_2017.jpg" width="222" /></a></div>
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<br />3 - . Golpe cruzado para Pectoral(pecho,hombros,oblicuos ) Posición de Inicio.<br /><br /><br />Ponte en tu posicion de combate, la pierna derecha hacia atrás y adelante la izquierda, el brazo derecho cerca de tu pecho agarrando la banda , el codo hasta siempre cerca del lado de tu Pecoral Superior,el otro brazo flexionado y a nivel del pecho, las caderas hacia el lado derecho del cuerpo “por favor ver la imagen” para presicion en este ejercicio(inhala).Ver imagen # 3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnZeTgyeqx4ZbwTOSlXQger2FUIRfhh71haTMz90oJvP5nOlbMCvKuwrCs-H3yNaTBNeim9c66z2_tYO2KFuHc4JPKn04IOJgvjMCrqoGjlt0f4JPkjmeE23-0U75PBBQqS46d34asgOyp/s1600/DEC_%25233Punch-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="944" data-original-width="715" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnZeTgyeqx4ZbwTOSlXQger2FUIRfhh71haTMz90oJvP5nOlbMCvKuwrCs-H3yNaTBNeim9c66z2_tYO2KFuHc4JPKn04IOJgvjMCrqoGjlt0f4JPkjmeE23-0U75PBBQqS46d34asgOyp/s320/DEC_%25233Punch-start_2017.jpg" width="242" /></a></div>
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<br />4.- Golpe cruzado para Pectoral(pecho,hombros,oblicuos ) Posición Final.<br /><br /><br />Al(exhalar)estiraras de manera recta el brazo derecho, las caderas se moveran a quedar alineadas con tu cuerpo hacia el frente y apretando fuertemente el pecho, oblicuos y abdominales,manten el brazo derecho totalmente extendido a nivel de los hombros,despues regresa flexionando el brazo nuevamente a posicion de inicio por favor ve mi postura en la imagen. 20 reps cada brazo y 4 sets.Ver la imagen # 4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfS82dTduFVRycqEjI4n_Zz63KrGFuSNDlMnffbBsRrkNfGBXUDJh8FPo7EkIsdUJH6pBFKEcgz9pQGl5NhI5WDrAK5Qok9Q6MXb2MkbRkivHDmxVUADp9pUpv93JhjiXlI-3hfdaiYisN/s1600/DEC_%25234_Punch-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="697" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfS82dTduFVRycqEjI4n_Zz63KrGFuSNDlMnffbBsRrkNfGBXUDJh8FPo7EkIsdUJH6pBFKEcgz9pQGl5NhI5WDrAK5Qok9Q6MXb2MkbRkivHDmxVUADp9pUpv93JhjiXlI-3hfdaiYisN/s320/DEC_%25234_Punch-ending_2017.jpg" width="247" /></a></div>
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<br />5 - Extension de Triceps de Pie(triceps, abs) Posición inicial.Ver imagen #5.<br /><br /><br />Coloca la banda en un poste o una máquina estable, agarra la banda con ambas manos,abre los pies al ancho de las caderas caderas,ahora dobla el cuerpo hacia delante y manten tus brazos flexionados, las manos y los antebrazos estarán cerca de tus bíceps y pegados a los pectorales, echate hacia atras moviendo tu cuerpo para tensar la banda, ahora los codos tienenque mantenerse siempre paralelos y arriba de la espalda, por favor ve con detenimiento la imagen y manten los codos siempre arriba para aislar el trabajo de los triceps(inhala)Ver imagen # 5 .</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDeOCrwK3SR17oLi9Hrml6E3U15_NcrCKG4Q9bgko-iUuubknrt4L8Gq0vv2RsIuqvryjqSiNfMWsVr-l8IbkIyNvA_QlZDajnBXuNaUn4jZfu_W5sKtEme7Qc0nwBWhIQ2RWLSFjjLrfN/s1600/DEC_%25235_Triceps-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="704" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDeOCrwK3SR17oLi9Hrml6E3U15_NcrCKG4Q9bgko-iUuubknrt4L8Gq0vv2RsIuqvryjqSiNfMWsVr-l8IbkIyNvA_QlZDajnBXuNaUn4jZfu_W5sKtEme7Qc0nwBWhIQ2RWLSFjjLrfN/s320/DEC_%25235_Triceps-start_2017.jpg" width="234" /></a></div>
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<br />6.- Extension de Triceps de Pie(triceps, abs) Posición Final.Ver imagen #5.<br /><br /><br />Al(exhalar) aleja las manos y los antebrazos del pectoral superior extendiendo los brazos,apretando los abdominales y Ticeps bien fuerte, tienes que mantener SIEMPRE la flexion de tu cuerpo hacia ADELANTE y tu cabeza hacia el suelo, también al final de la extensión de ambos brazos abre tus manos con los dedos abiertos para sentir más intenso el quemon de los tríceps, despues regresa flexionado los brazos a la posicion inicial por favor ve mi postura en la imagen.20 reps 4sets. Ver imagen #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbgi-WQejq9ter6SsXMO016qqtdO3qHZAz9VnPA7ZdLwvWIicGH9p3MXhW6d-h_R7DBYa5KfCG07fht_B4kIvYUZMRh4Hx8lOnDIawJcpA4tYqnI8IoktAH63JcihAiUaLTQgPQKZ62HSC/s1600/DEC_%25236_Triceps-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="706" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbgi-WQejq9ter6SsXMO016qqtdO3qHZAz9VnPA7ZdLwvWIicGH9p3MXhW6d-h_R7DBYa5KfCG07fht_B4kIvYUZMRh4Hx8lOnDIawJcpA4tYqnI8IoktAH63JcihAiUaLTQgPQKZ62HSC/s320/DEC_%25236_Triceps-ending_2017.jpg" width="235" /></a></div>
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<br />Para ayudarte a entender y ver estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br /><br />Muchas gracias a Tony Wiseniewski dueño de ULTRABODYFITNESS GYM <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> para el uso de su gimnasio de estas fotos<br /><br /><br />Bendiciones<br /><br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-5337620399455136572017-12-13T07:45:00.000-08:002017-12-13T07:45:31.025-08:00Article November 2017 // Articulo de Noviembre 2017<h2>
My fitness article in the Adelante Magazine “PILATES and YOGA”Pre-Holidays Work Out Nov 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEW1NCzIysfgMQ-7bEIl8BgtgqrW9-LWTGq7BdGzi3tQWcWCehLNF04wLqt45GMqxEP7BwsdG60Rr_xdjZQfR8pqLBGM7l-yjWNEmH0P7fucHcCSVCn6QfhmAvlJdWppb_JMr2O02MgYhQ/s1600/ADELANTE_NOVEMBER_COVER_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEW1NCzIysfgMQ-7bEIl8BgtgqrW9-LWTGq7BdGzi3tQWcWCehLNF04wLqt45GMqxEP7BwsdG60Rr_xdjZQfR8pqLBGM7l-yjWNEmH0P7fucHcCSVCn6QfhmAvlJdWppb_JMr2O02MgYhQ/s320/ADELANTE_NOVEMBER_COVER_2017.jpg" width="253" /></a></div>
<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1894644873880814">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1894644873880814</a><br />Hello my dear readers I want to teach you and “Advanced Yoga - Piltes Work Out” to work your all Body to Tone, firm your Butt, Arms and Sculpt a Six Pack and lose some pounds before the Holidays. We will use one Yoga Mat, 2 Yoga bricks and One Pilates Ring, please go to “Big 5” or any Store that sells these small fitness equipment tools, they are NOT expensive and I will be Teaching you more variations or work outs to do it in your Home!!!....<br />The Bricks and the Ring will give you Alignment, extension, balance and specially SUPPORT to correct the Posture of your Exercise and Hold them for more time to make your Muscles Sweat and BURN. You will be surprised how much benefit you will get either for a beginner or for an advance yoga student. Please warm up in a tread mill or Elliptical for 20 mins. before you start this Sequence, if you don’t warm up you will be Hurt.<br /><br /><br />1.- Down Dog with Hip Twist Starting Position (full upper body, hamstring stretch,gluts,hip flexor stretch).<br />Start lying down on the mat legs together elbows next to the body and the hands at the level of the shoulders inhale, as you exhale you will perform your down dog, spread fingers of your hands and push your body away from the Mat, ass toward the ceiling and make your Right leg is locked with hell grounded on the mat to feel the stretch of the calve and hamstring, while left leg will be lifted UP fully straight and toe pointing to elongate the leg and make the UPPER BUTT work at his max ,hold tight your Abs,exhale.See image #1.<br />
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<br />2.- Down Dog with Hip Twist Ending Position (full upper body, hamstring stretch,gluts,hip flexor stretch).<br />Inhale again and the leg that is UP will be flexed and keeping your hands still grounded on the floor you will twist your HIP to feel the opening of the waist and Hip flexor, sustain this position 10 counts, then slowly go back to hips align, leg fully straight and come back to starting position with your all Body back to the mat of the floor. Repeat this sequence SLOW and BREATHING LONG and Controlled 10 times each leg. See image #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs5oiisDsyQk1krdeJHKxWQFjfsyJdIvNvJyF0kz5wB-LwmcrEe2sFOMwP7dGC798j-sAefo4soBBl8cPD_Yfbht0vvRaK5X3Rw_dcEI-8IeBZReDbsIgwjnY93JxrJU0eawOlNiO6CP9d/s1600/NOVEMB_%25232-Down-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs5oiisDsyQk1krdeJHKxWQFjfsyJdIvNvJyF0kz5wB-LwmcrEe2sFOMwP7dGC798j-sAefo4soBBl8cPD_Yfbht0vvRaK5X3Rw_dcEI-8IeBZReDbsIgwjnY93JxrJU0eawOlNiO6CP9d/s320/NOVEMB_%25232-Down-ending_2017.jpg" width="213" /></a></div>
<br />3.- Bending Forward with Bricks Starting Position (Super exercise for your Upper Butt,hamstrings Stretch,Calves,lower back and Balance).<br />This is a very effective Beginners exercise for helping you develop more flexibility since you are being helped by the bricks to align, correct and straight your legs, back and hold abs to stabilize your balance and for more advanced people to PUSH extra the lengthening and strength of the Muscles involved in this bending forward. Start standing in a tall mountain position Inhale then bend SLOW your body always long and locking your left leg, lifting your right leg UP fully straight and long to work your Upper Ass, back fully straight to make work your lower back and for your ABS and balance you will be opening your left arm fully straight as you see in the image. See image #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja0evqwxii3BtQ-HJWexwfkoX0Y8oOJxj_zMsplWFsiUL4ytzJohIuiDtoce09_UHb68JNdOXX8qboqyZ7uYFSAWpacO4Zjll-aswU2UJPnH8bLmUjC8cGiO4XYTX2jhLYLJZZkcrUroZC/s1600/NOVEMB_%25233-Bending-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja0evqwxii3BtQ-HJWexwfkoX0Y8oOJxj_zMsplWFsiUL4ytzJohIuiDtoce09_UHb68JNdOXX8qboqyZ7uYFSAWpacO4Zjll-aswU2UJPnH8bLmUjC8cGiO4XYTX2jhLYLJZZkcrUroZC/s320/NOVEMB_%25233-Bending-start_2017.jpg" width="320" /></a></div>
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4.- Advanced Bending Forward with Bricks Ending Position (Super exercise for your Upper Butt, hamstrings Stretch,Calves,lower back and Balance).<br />Now if you feel strong enough will do a more advanced version of this bending, so slowly move both hands to the Mat(see the image) approaching more your torso to your Left leg still LOCKED and bringing as long, straight and fully pointing your right leg UP to have a Super Work Out for your Ass and a massive hamstring Stretch,hold for 10 sec, then go reverse to starting position and repeat this 10 times each side. See image #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgqizPWSNKeixqmD8J0bLeVr757xYy3OUNGJd1nBbO2ilKE6q_iT6s6N3OsnRDGJUVfYjFiJTGHfjqjT3o6FE5ybwVjjWdjk2CG1cPKS_BS8RaWYRCTvOXHHik9aezrxxXD5hny6xYusMO/s1600/NOVEMB%25234_Bend-Ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="663" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgqizPWSNKeixqmD8J0bLeVr757xYy3OUNGJd1nBbO2ilKE6q_iT6s6N3OsnRDGJUVfYjFiJTGHfjqjT3o6FE5ybwVjjWdjk2CG1cPKS_BS8RaWYRCTvOXHHik9aezrxxXD5hny6xYusMO/s320/NOVEMB%25234_Bend-Ending_2017.jpg" width="221" /></a></div>
<br />5.- Holding Abs with Pilates Ring Starting Position (Full core and balance).<br />Make sure your sit bones are well grounded in the mat, assume boat pose semi flexing legs, holding Abs and leaning back your Torso, hold de Pilates Ring in front of your arms fully extended and pressing the Ring to activate abs, chest and shoulders (see the image and the way my hands are pressing the ring) Inhale. See image #5<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqG_5hSvgGiJu7A5TESErMEr-j0kdUL2UHvJ7in9t2qEdeYCUIREaL_3FXar5jF0S8MzE1qG37ddL56iWcBX3JZEnKYViSmCx9LY1hdQFdNWxPuxGjWmkDQ_B-yvS_tpL-T9M8hBoHbpLt/s1600/NOVEMB_%25235-Static-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqG_5hSvgGiJu7A5TESErMEr-j0kdUL2UHvJ7in9t2qEdeYCUIREaL_3FXar5jF0S8MzE1qG37ddL56iWcBX3JZEnKYViSmCx9LY1hdQFdNWxPuxGjWmkDQ_B-yvS_tpL-T9M8hBoHbpLt/s320/NOVEMB_%25235-Static-start_2017.jpg" width="320" /></a></div>
<br />6.- Holding Abs with Pilates Ring Ending Position ( Full core and balance).<br />Here come the hard work, now as you exhale Lift your Legs UP semi flex pointing toes and keeping pressing the Ring Lift both arms UP and bring slowly your knees closer to your abs ,when you feel your Abs on FIRE then hold for 20 counts, exhale. You can do this 4 sets of 20 counts and maybe when you get stronger instead of 20 counts Stay 40 counts. See image #6.<br />
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<br />Very Important to keep your arms FULLY EXTENDED, remember this Equipment is TEACHING you Elongation and Posture.<br /><br /><br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br /><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br />
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<h2>
Mi articulo en la revista Adelante Rutina Pre-Navidena“PILATES y YOGA” Nov 2017. </h2>
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<span id="goog_435620318"></span><span id="goog_435620319"></span><br />Hola mis queridos lectores este mes quiero ensenarles mi “Rutina Avanzada Yoga-Pilates” para tonificar todo el Cuerpo, levantar tu Trasero,reafirmar tus brazos y marcar tus Abdominales ademas de perder unas Libras antes de las Celebraciones Navidenas.Utilizaremos un tapete de Yoga,2 bloques de yoga y un Anillo de Piltes,estos los puedes conseguir en una tienda “BIG 5” o cualqueir tienda que vende equipo deprtivo, NO SON CAROS y los utilizaremos para muchas rutinas que podras hacer en tu casa!.Los Bloques y el Anillo te daran una mejor Alineacion,extension,balance y pricipalmente el Soporte por enfocarte en corregir tu POSTURA y ayudarte a mantener el Ejercico por mas tiempo para forzar a tus Musculos a trabajar al maximo y Sudar como loco. Te sorprendera cuantos benefecios obtendras ya seas Pricipiante o alumno avanzado de Yoga.Por favor calienta por 20 mins. antes de empezae esta Rutina, si NO calientas te vas a LASTIMAR.<br /><br /><br />1.- Down dog y estiramiento de caderas posicion inicial(Musculos superiores/estiramiento de hamstings,gluteos,flexor de la cadera).<br />Empezaremos acostados con el pecho directo al Tapete,manos frente a ti al nivel de los hombros con los brazos siempre pegados a los lado de tu cuerpo respira,ahora al exhalar haz el Down Dog, abre bien los dedos de las palmas de tu mano y empuja tu cuerpo hacia atras levantando tu trasero hacia el techo y siempre estirando las piernas y talones bien colocados en el piso,ahora deja la pierna derecha bien estirada para sentir un super estiramiento en la pantorrilla y hamstring ,levanta la izquierda bien estirada con dedos puntados lo mas alto que puedas para Trabajar al maximo tu Nalga Superior,sosten esta posicion 10 segundos ..exhala. Ver imagen #1.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_9uAIdSdovhy_n6YY03GqKoty0ue0AXI2zwk6XIfCdenxR4wVg1_fC7KCjEPOsLtgZkDA-wMTDYLQw-PB1EOX3d9kyCxCoJMPfVatUp0ienO-lB3Km09zQ87CYZlvXDqzpvUDIFkjj4Z2/s1600/NOVEMB_%25231Down-starting_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_9uAIdSdovhy_n6YY03GqKoty0ue0AXI2zwk6XIfCdenxR4wVg1_fC7KCjEPOsLtgZkDA-wMTDYLQw-PB1EOX3d9kyCxCoJMPfVatUp0ienO-lB3Km09zQ87CYZlvXDqzpvUDIFkjj4Z2/s320/NOVEMB_%25231Down-starting_2017.jpg" width="320" /></a></div>
<br />2.- Down dog y estiramiento de caderas posicion final(Musculos superiores/estiramiento de hamstings,gluteos,flexor de la cadera).<br /><br /><br />Continua exhalandoy ahora lapierna que esta estirada y leventada la flexionaras y moveras o torceras la cadera para estirar a cintura y flexor de la cadera(ver la imagen)sosten esta posicion 10 cuentas mas,despues regresa a la posicio inicial haciendo lentamente al down dog y bajando tu cuerpo al tapete.Repites esta sequencia 10 veces cada Pierna tomate tu tiempo, respira y no vayas a las carreras.Ver image#2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5J-7eXyrTYQodtpmqhEpuTO4zEKEzqX5-_0fzA7khv1EUsEbGVNhl_fCalt-Ad-Jqb_gXq4Spos8uIdDy-csJJbaMCp31uUZ_GuRHZQAVXO4rVLMX-mgxTEjbmOKGZTwrEh9hYDka-M5k/s1600/NOVEMB_%25232-Down-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5J-7eXyrTYQodtpmqhEpuTO4zEKEzqX5-_0fzA7khv1EUsEbGVNhl_fCalt-Ad-Jqb_gXq4Spos8uIdDy-csJJbaMCp31uUZ_GuRHZQAVXO4rVLMX-mgxTEjbmOKGZTwrEh9hYDka-M5k/s320/NOVEMB_%25232-Down-ending_2017.jpg" width="213" /></a></div>
<br />3.-Flexion frontal con bloques de Yoga posicion inicial(Super ejercicio para tus hamstrings,pantorrrillas,espalda baja y Balance).<br /><br /><br />Este Ejercicio es efectivisimo en principiante para tener mayor flexibilidad ya que con los bloques te AYUDARA a corregir la postura del ejercicio,estiramiento de piernas,alargamiento de la Espalda y hacer trabajar a tus abdominales para estabilizar estas posiciones para principiantes y desafiar aun mas a los estudiantes que ya saben hacer Yoga .Empezaremos de pie con posicion de palmas de las manos juntas....respira.Ahora avienta tu Torso al frente siempre alargando la espalda,dajando la pierna izquierda completamente estirada y levantando la derecha al nivel de la Espalda bien puntada y estirada para trabajar al MAXIMO tu Nalga Superior,brazo izquierdo tocando el bloque bien extendido para alinear y fortalecer la espalda Baja y apretar las abdominales,mi brazo derecho se abre a un lado estirado(ver imagen con detalle).Ver image #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmKKlGlpe3flU-B_WPP0dEN8Gr6twV3x5anhuOvlzpdAO_fEJJI-0feFOXA49Q8iAZUbDoEsvjAbfgvR8-rHXqzGUCIJL5Dyrdouh_4akF0VhhC2f6nyvYYmK4RWzOr7cWoZaXSVsmmZbG/s1600/NOVEMB_%25233-Bending-start_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmKKlGlpe3flU-B_WPP0dEN8Gr6twV3x5anhuOvlzpdAO_fEJJI-0feFOXA49Q8iAZUbDoEsvjAbfgvR8-rHXqzGUCIJL5Dyrdouh_4akF0VhhC2f6nyvYYmK4RWzOr7cWoZaXSVsmmZbG/s320/NOVEMB_%25233-Bending-start_2017.jpg" width="320" /></a></div>
<br />4.-Flexion frontal con bloques de Yoga posicion final(Super ejercicio para tus hamstrings,pantorrrillas,espalda baja y Balance).<br />Ahora si te sientes muy fuerte y balanceado haremos avanzada esta posicion moviendo tus manos al Tapete y acercando mas nuestro Torso a la pierna que esta completamente Estirada y la pierna que esta levantada la elevaras mas con dedos bien puntados hacia el techo haciendo trabajar al MAXIMO tu Trasero y estirando formidablemente tu hamstring exhala ,sosten esto por 10 segundos 10 repeticiones cada pierna.Ver imagen #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinQo6MyO0kiOq0C0mz3BSK8PH_hYI5_tERXh_xwv01sgOloOe5z86_klKemYQ8M8-qHOeI-jq2gNo7KQkfRTUz0ICJocOQESB0L2HLz61i_1oVhZ3VhaDSWDAMWxL8H2dIV3Tv1DjQ6nq5/s1600/NOVEMB%25234_Bend-Ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="663" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinQo6MyO0kiOq0C0mz3BSK8PH_hYI5_tERXh_xwv01sgOloOe5z86_klKemYQ8M8-qHOeI-jq2gNo7KQkfRTUz0ICJocOQESB0L2HLz61i_1oVhZ3VhaDSWDAMWxL8H2dIV3Tv1DjQ6nq5/s320/NOVEMB%25234_Bend-Ending_2017.jpg" width="221" /></a></div>
<br />5.- Abdominales con al Anillo de Pilates posicion inicial(area abdominal).<br />Asegurate de que tu trasero este bien colocado en el tapete, asume la posicion de bote con piernas semiflexionadas y tu espalda un poco echada hacia atras(ver imagen)agarra el anillo de pilates como me ves, manos suavemente a los lados del Anillo y completamente estirados,presiona hacia adentro el Anillo para activar pecho, brazos y abdominales.Ver imagen #5.<br />
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<br />6.- Abdominales con al Anillo de Pilates posicion final(area abdominal).<br />Aqui vine lo canijo,al exhalara levantars tus piernas del piso y acercaras un poco tus rodillas semiflexionadas a tu torso (ver image en detalle) y levantaras ambos brazos completamente estirados y presionado el Anillo un poquito y donde sientas el ARDOR en tu Abs ahi sostienes la posicion 20 cuentas y las aumentaras a 40 cuando te sientas mas fuerte, exhala.Ver imagen #6.<br />
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<br />Muy Importante recuerda que estos aparatos te ensenan POSTURA y ELONGACION de los brazos, NO flexiones tus brazos al utilizarlos.<br /> <br />Para entender mejor estos ejercicos dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog: or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br /><br />Muchas gracias a Tony Wiseniewski dueño de ULTRABODYFITNESS GYM. . <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> / por usar su gimnasio por estas fotos.<br />Bendiciones<br />.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a>Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-36881346913439474952017-12-12T08:36:00.000-08:002017-12-12T08:36:52.720-08:00Article October 2017 // Articulo de Octubre 2017<h2>
My fitness article in the Adelante Magazine AGING WISELY“Transitioning from Lifting weights to Alternative Exercises” October 2017</h2>
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<br />Hello my dear readers this October 19th I will be turning 50 years old …and I can’t freaking believe it…It is time to think what I or WE had DONE with our life not just Professionally but Physically , be WISE and LEARNED from our mistakes and improve our CHOOSES for our next STAGE in the upcoming years to have the Best Health and Quality of Life. As we get OLDER we have to think in how we have to modify our “Work Outs” to still exercise according at our AGE and limitations specially at 50 years old….if you haven’t done exercise in your life then “you are in serious trouble”…..for all of US that we had been keeping in shape our body the transition will NOT be hard to take AWAY the idea that only “Lifting Heavy Weights” is exercise, this is the time when we have to FOLLOW those TRENDS that will have NO IMPACT in our bones, knees, back and our Hole body. These Trends or STYLES of exercises had been always THERE even to use them as when we where young, IGNORANCE from YOU or your TRAINER is to blame….So now when your Body that has been DAMAGE doing Cross Fit, Boot Camp, PX-90 and all the INSANE CRAZY High Impact work outs out there, it is time to LOOK and LISTEN about Swimming, Yoga, Flexibility, Pilates variations with the Reformer, Chair and Cadillac and other styles of Resistance Training. For ME it is very SAD and very DISTURBING when I see Mature people STILL lifting weights or having and IGNORANT Trainer asking them to LIFT heavy, JUMP or do Speedy and NOT safe Exercises.. Doing Exercise using your OWN body weight or moving IT trough Stretching, using different RESISTANCE either with water, springs or yoga will always keep you FIT “younger or older”. Here I want to show you some exercises with the Cadillac Pilates, an extraordinary machine to work Strength and Flexibility at the same time without the IMPACT that Heavy Weights will give you. This machine works with Springs and your own body weight also the Cadillac is excellent to help Obese people to feel comfortable doing Exercise at their own pace either standing or lying down.<br /><br /><br />1.- Standing lunge(Gluts,hamstrings,abs)starting position.<br />You basically are doing a lunge but you will be helped with the machine to improve your range of motion, so first hold the machine putting the back leg fully extended in the trapeze band, then the front leg semi-flex with the foot towards the front of the Cadillac(inhale).See image #1.<br />
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<br /><br />2.- Standing lunge(Gluts,hamstrings,abs)ending position.<br />As you(exhale) you will move slow your body back and down to activate all the Gluts Muscles….to perfect this exercise keep your right arm holding the Cadillac and left hand and your left knee and pointing your toes in the right leg, head up or straight forward and abs sucked in, then come back to starting position.12-20 Reps each leg 3 sets. See image #2.<br />
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<br />3.- Pull Up on the Trapeze(Back,biceps and abs)starting Position.<br />Basically you are doing a pull up but now hold with both hands the Cadillac and put your left leg on the trapeze band and your right leg up in the trapeze cushion this will make your abs work as you lie down to perform the pull up, keep your arms fully extended(inhale).See image #3.<br />
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<br />4.- Pull Up on the Trapeze(Back,biceps and abs)ending Position.<br />As you (exhale)bring your chest up towards the ceiling doing the Pull Up squeezing you back muscles and making sure your body is horizontal head to toe using your ABS to avoid arching of the back,keep pointed toes and legs fully straight. Then come back to starting position. 10-20 Reps switching Legs or depending of your strength 3 sets.See image #4.<br />
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<br /><br />5.-Cadillac Roll back and advanced abs( back,abs lats,quads and hamstring stretching)starting position.<br />See the image, lie down as far back as you can making sure you have the space to flex right leg and extend Left, arms in the bar pulling it towards your chest to activate your back muscles,left leg down and fully pointing the toes (inhale).See image #5.<br />
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<br />6.-Cadillac Roll back and advanced abs( back,abs lats,quads and hamstring stretching)ending position.<br />This stretching for your Back and Spine is Amazing also as you come up (exhale) and bring the leg that is fully extended as high as you can, extending the arms holding the bar as forward close to the toe that is up along with your torso and feel how your Spine gets aligned and yours Abs contracted .The work in your body is everywhere: abs ,back quads ,hamstrings calves OMG!!!!...Your Abs will be on FIRE...come back always to starting position clean and controlled.10-20 Reps each leg 3 sets. See image #6.<br />
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One of the many benefits of these Machines will be that your blood flow and circulation will be amazing thanks to the stretching and resistance with the springs along with your body weight and levers.<br /><br /><br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a> <br /><br /><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br /><br /><br />------------------------------------------------------------------------------------------------------------------------<br />
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Mi articulo de ejercicio MADURANDO SABIAMENTE“Transicionando de levantamiento de Peso a Ejercicios Alternativos” Octubre 2017.</h2>
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<br />Hola mis queridos lectores este Octubre 19 cumplire 50 anos…no puedo creerlo!!....Es tiempo de que YO o uno como persona pensemos en le que hemos LOGRADO en nuestra vida no solo en lo Profesional y en lo Fisico, haber sido SABIO y haber APRENDIDO de nuestros errores para mejorar nuestras siguiente OPCIONES en el futuro para tener la major SALUD y CALIDAD de vida. Al ir Madurando tenemos que considerar una modificacion en nuestras “Rutinas de Entrenamiento” para aun seguir haciendo ejercicio APROPIADO para nuestra edad y nuestras limitaciones fisicas llegando a los 50’S..si tu nunca has hecho haz ejercicio en tu vida “estas en un serio problema”……para todos NOSOTROS que hemos mantenido en Buena y decente forma a nuestro cuerpo esta transicion no sera tan DIFICIL al deshechar la idea de que “Solo levantando pesas” es hacer ejercicio , este es el momento de SEGUIR nuevas TECNICAS y ESTILOS que NO tengan un impacto tan severo en nuestros huesos, rodillas, espalda y ligamentos.Estos ESTILOS siempre han estado presentes jovenes o maduros, la IGNORANCIA de tu entrenador y mas aun la TUYA es la culpable de que nuestro cuerpo se haya LASTIMADO haciendo Ejercicios de LOCOS de ALTO impacto y demasiado RAPIDO y sin control como las clases de Cross-Fit, Boot Camps, PX90, etc … donde uno se lastima brincado y lenvantando demasiado peso. Es tiempo de movernos a la natacion, yoga , Pilates Cadillac,reformador con resistencias ya sea de resortes, agua, o nuestro peso corporal para mantenernos ATLETICOS ya sea Jovenes o Maduros. Es muy Alarmante para mi ver gente MADURA ser lastimada por malos entrenadores forzandolos a levantar TONELADAS de peso y ejercicios ALOCADOS con ninguna efectividad.Aqui les enseno ejercicios con la maquina Pilates Cadillac con ejercicios de flexibilidad y Resistencia “Efectivos” y sin ningun IMPACTO,esta maquina trabaja por medio de resortes y tu peso corporal.Es ademas excelente para gente obesa ya que la puedes utilizarla sentado o acostado.<br /><br /><br />1 .-Desplante de Pie ( Gluts , isquiotibiales , abdominales ) posición inicial.<br /><br /><br />Es, básicamente hacer un desplante , pero con la ayuda de la maquina mejoraras tu rango de movimiento y estimulacion de los gluteos, entonces agarrate de la maquina pon una pierna atras en la banda trasera del trapecio, la pierna de el frente con el pie al frente de la maquina (inhala).<br />Ver imagen # 1 .<br />
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<br /><br />2.- Desplante ( Gluts,isquiotibiales , abdominales ) posición final .<br /><br /><br />Al (exhalar) moveras hacia atras lento tu cuerpo y hacia abajo para activar todos los músculos glúteos , para perfeccionar este ejercicio mantener tu brazo agarrando el Cadillac y la otra mano en la rodilla puntando tus dedos en la pierna, la cabeza mirando al frente ,apretando las abdominales,luego regresa a la posicion de inicio.12 - 20 reps cada pierna 3 sets. Ver la imagen # 2 .<br />
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<br />3.-Dominadas en el trapecio ( espalda, bíceps y abdominales ) Posición inicial.<br /><br /><br />Básicamente está haciendo un dominada acostado, agarra con ambas manos el Cadillac ,pon tu pierna izquierda en la banda primera del trapecio y tu pierna derecha en el cojín del trapecio esto hará activar tus Abdominales al momento de acostarte,manten tus brazos estirados(respira).Ver imagen #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3BbqBEr-KpmdMHOHDTKf_jrHQ6gXiftd7MtocpnntX1UxbACTTSH1XeJyp_EyyR0bYMTAmJxElN1Pu5KmlztGGrHcFjif0yJg1p_6mp6vjaINEsoU3NDfwMhnga8I5g1J_crmKrqagO7f/s1600/OCT_%25233-Back-Starting_2017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3BbqBEr-KpmdMHOHDTKf_jrHQ6gXiftd7MtocpnntX1UxbACTTSH1XeJyp_EyyR0bYMTAmJxElN1Pu5KmlztGGrHcFjif0yJg1p_6mp6vjaINEsoU3NDfwMhnga8I5g1J_crmKrqagO7f/s320/OCT_%25233-Back-Starting_2017.JPG" width="320" /></a></div>
<br /><br />4.- Dominadas en el trapecio (espalda, bíceps y abdominales )posicion final.<br /><br /><br />Al (exhalar)dirige tu pecho hacia el techo haciendo la Dominada apretando los músculos de la espalda manteniendo tu cuerpo horizontal de la cabeza a los pies usando tus ABS para evitar arquear la espalda , mantener los pies en punta y las piernas totalmente estiradas.Luego regresa a la posición inicial .10-20 Reps cada pierna 3 sets.Ver Imagen #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDHdDW0I80wvH8gJZL3DH4K3-5_JdqdlS5GVilKLTCdo3mrqaMucf0MxFPV_girfBHHqsAKrdfeWxJRyTYCchOAxS-VBYZY5eYf6ACFszNpyE1s080oRGCon84Et38TjB-Ep_IOwtazl9d/s1600/OCT_%25234_Back+-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="683" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDHdDW0I80wvH8gJZL3DH4K3-5_JdqdlS5GVilKLTCdo3mrqaMucf0MxFPV_girfBHHqsAKrdfeWxJRyTYCchOAxS-VBYZY5eYf6ACFszNpyE1s080oRGCon84Et38TjB-Ep_IOwtazl9d/s320/OCT_%25234_Back+-ending_2017.jpg" width="320" /></a></div>
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<br />5.- Cadillac Estiramiento de espalda y abdominales avanzada (espalda,dorsales abdominales , cuádriceps y estiramiento de isquiotibiales)posicion inicial.<br /><br /><br />Ve la imagen, acuestate lo mas atras que puedas en el Cadillac para asurarte que tienes espacio para flexionar la pierna derecha y extender la izquierda,agarra la barra con los resortes y acuestate hacia atras acercando la bara a tu pecho para activar los músculos de la espalda , la pierna izquierda hacia abajo totalmente puntando los dedos del pie( inhalar) . Ver imagen # 5 .<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlwmfrl6Gy2JxihvalIx2Q8Lhxh298K2ZehxHpSoQlqfOR5_ighk24OoemNo6RBKJ4ydA4K0GU8bQWc8a4fOsXDQJ0OonPbURLS1BzJNpHU-FuhpXfeV0Qw7B3mqoEcuySopg0oMBSognq/s1600/OCT_%25235Rollback-starting_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="747" data-original-width="960" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlwmfrl6Gy2JxihvalIx2Q8Lhxh298K2ZehxHpSoQlqfOR5_ighk24OoemNo6RBKJ4ydA4K0GU8bQWc8a4fOsXDQJ0OonPbURLS1BzJNpHU-FuhpXfeV0Qw7B3mqoEcuySopg0oMBSognq/s320/OCT_%25235Rollback-starting_2017.jpg" width="320" /></a></div>
<br />6.- Cadillac Estiramiento de espalda y abdominales avanzada (espalda,dorsales abdominales , cuádriceps y estiramiento de isquiotibiales)posicion final.<br /><br /><br />Este ejercicio te hara estirar la Espalda y Columna vertebral . Al (exhalar) llevanta la pierna que está extendida lo más alto como se puedas extendiendo los brazos que estan sujetos de la barra la cual trataras de dirgirla a lo alto del pie levantado sintiendo la alineacion de tu espina y trabajando tus Abdominales al maximo. Todo tu cuerpo esta Trabajando,abdominales, espalda quads ,isquiotibiales ay Dios Mio! .Luego regresa a la posicion inicial.10 - 20 repeticiones cada pierna 3 sets. Ver la imagen # 6 .<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQV6S8nA0HJa6VdH02mLU4gAtOmx3vEYj_3hihgNkX1Rv7Cw2ag12EuLNF_ayFrZOKeUl9yTNa6BpSAi3mFE_DUiqBu0dlNg-9319r3FIDgERWjswV90o2U72kUV2P6C4QkWS5omo80k6j/s1600/OCT_%25236Ending-rollback_2017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQV6S8nA0HJa6VdH02mLU4gAtOmx3vEYj_3hihgNkX1Rv7Cw2ag12EuLNF_ayFrZOKeUl9yTNa6BpSAi3mFE_DUiqBu0dlNg-9319r3FIDgERWjswV90o2U72kUV2P6C4QkWS5omo80k6j/s320/OCT_%25236Ending-rollback_2017.JPG" width="320" /></a></div>
<br />Una de las muchas ventajas de estas máquinas es que tu flujo sanguíneo y la circulación serán impresionantes gracias a su estiramiento y resistencia con los resortes junto con el peso del cuerpo y palancas.<br /><br /><br />Para ayudarle a ver y entender estos movimientos por favor ve a mi FACEBOOK : TU ENTRENADOR OCTAVIO o <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br /><br />Muchas gracias a Tony Wiseniewski dueño de ULTRABODYFITNESS GYM. . <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> / por usar su gimnasio por estas fotos.<br /><br /><br />Bendiciones..<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a>Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-7773959735686662842017-12-12T07:50:00.001-08:002017-12-12T07:50:32.910-08:00Article of September 2017 / Artículo de Septiembre 2017<div style="text-align: justify;">
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My fitness article in the Adelante Magazine “The Perfect Six Pack”Changing you eating habits September 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRIwiM7LXx7VCLDq6wjdH_W1GyEbXpCYLiuUsAYoiE26qeRkdhvsoFpvAXJnmf-DGViABRQ3DgYMBGjZ2xp7IAWjFweKTJU7oGtJpbXNlj9qKM1aqc7-7ry93oOzlV9-om-HdzGkNwapTf/s1600/ADELANTE_COVER-SEPTEMB_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1269" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRIwiM7LXx7VCLDq6wjdH_W1GyEbXpCYLiuUsAYoiE26qeRkdhvsoFpvAXJnmf-DGViABRQ3DgYMBGjZ2xp7IAWjFweKTJU7oGtJpbXNlj9qKM1aqc7-7ry93oOzlV9-om-HdzGkNwapTf/s320/ADELANTE_COVER-SEPTEMB_2017.jpg" width="253" /></a></div>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1837330499612252">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1837330499612252</a><br />Hello my dear Readers still more hot weather to enjoy in California and many of us working hard to get our Abs and Physique tone and fit for this summer so that's why I will show you in this issue more options to work your Abs with more advance Exercises and Cool Equipment since I hope by now you know how to do a correct abdominal only using your body weight.Have to mention that always in any “Spinal Flexion” or Abs you have to make sure your “START and ENDING” are very “Clean and Precise”...you “Inhale” when you get into starting position and you “exhale “ at the ending position. Also you have to understand that “changing your eating habits” with a Great NUTRITION will make the difference to look LEAN and FIT ....that If you don't STOP to eat Fatty Fast Food, Junk Food,Sodas, do your Cardio 60 minutes at least 3 times a week with resistance Training it doesn't matter if you do 1000 abs...you will never have a Six Pack or Loose Weight.So Changing your eating habits to AVOID fat food ,eating more vegetables ,fruits and water plus exercising will be the key to your success to have a Fit body.<br /><br /><br />Here are new Cool and Effective exercises to get a Six Pack!!<br /><br /><br />1.- “TRX” Plank (Starting position). We are starting from plank so put your feet on the straps of the TRX , keep you hands in front of your shoulders arms fully extended and locked squeeze your abs and keep your body totally flat and straight(see the image) neck align straight with the back DO NOT let your head collapse between your shoulders(Inhale).See image #1. </div>
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<br />2.- “TRX Plank”(Ending Position). Now from the PLANK you will keep your hands right in front of your shoulders and you will contract your abdominals and as if you where doing a HAND STAND you will elevate your GLUTS and CURVING THE SPINE ( as you see in the image) with my legs straight and still together in the TRX STRAPS(exhale). Remember you HANDS are on the floor with your FINGERS spread OUT on the floor to have perfect SUPPORT to bring your HIPS and ASS HIGH with fully control of your BODY, to help you do this squeeze SUPER HARD your ABS as you elevate your gluts and curve your SPINE you are EXHALING and squeezing AT THE MAXIMUM YOUR LOWER ABS.4 sets of 20 reps.See image #2. </div>
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<br />3.-”Abs with Legs supported”(Starting Position). This Machine is in most of the gyms.Make sure to adjust the sit away where you can semi flex just a little your legs and make sure your feet are well into the first grip, position your Butt in the middle of the seat(see the image) lean back but maintain a semi-curve in your upper body as you see in the image to feel ABS contracting already, open arms and elbows as well(inhale). See image#3. </div>
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<br />4.-”Abs with Legs supported”(Ending Position). As you (exhale)you will bring your torso up still with the curve and making sure your head is still tilt forward, elbows open, now go back to starting position but DO NOT go all the way back beyond the bench or you will pinch your lower back, always CONTROL then repeat and come forward.4 sets 20 reps.See image #4. </div>
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<br />5.- “Obliques Alternating Legs with Resistance Band”(starting position). Get a Band MEDIUM- HARD to tie in a beam or post very steady(look at the image)now lie down and grab the band with both arms semi flex and keep your body AWAY from the Post or Beam this will give more RESISTANCE for the Crunch(inhale), head out of the floor and CHIN close to your chest twisting your upper body with elbows towards you right knee flexed and keeping left leg fully straight. (exhale).See image #5. </div>
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<br />6.- “Obliques Alternating Legs with Resistance Band”(ending position). Now always keeping your body with back out of the floor now twist your upper body to Left side of the left knee flexed and now keeping the right leg fully extended, always (exhale) at the moment your elbows are moving side to side to your elbows. 4 sets 20 reps.See image #6.</div>
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<br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br /><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> for using his Beautiful gym for this pics.<br />Blessings..<br />Octavio Master Trainer.<br />Blessings<br /><br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br /><br /><br />--------------------------------------------------------------------------------------------------------------------</div>
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Mi articulo en la revista Adelante “Estomago Marcado”Cambiando tus Habitos Alimenticios Septiembre 2017.</h2>
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<br />Hola mis queridos lectores aun gozamos del Clima caliente en California y muchos de nosotros trabajamos duro para marcar nuestras Abdominales y vernos Atleticos para este verano y Lucir Excelente así que en este articulo te mostrare más opciones para trabajar tus Abdominales con más Ejercicios y Equipos Avanzados y dando por un hecho de que ya ENTENDISTE como hacer Abdominales con tu propio Peso Corporal correctamente. Debo mencionar que "siempre" en cualquier flexion frontal de la columna o Abdominales te tienes que asegurar de que el “INICIO y FINAL de la Repeticion "sean Limpios y Precisos”, ademas de siempre “inhalar” al comienzo del ejercicio y “exhalar” al termino del ejercicio.También ENTIENDE que debes de cambiar tus “Habitos Alimenticios” y tener una excelente NUTRICION la cual hara la gran diferencia de verte ATLETICO y sin GRASA....<br /><br /><br />Entiende que si no dejas de comer comer comida GRASOSA chatarra, sodas, hacer tu Cardio 60 minutos por lo menos 3 veces a la semana con el entrenamiento de resistencia NO IMPORTA si haces 1,000 abdominales ... Jamas desarrollaras o Marcaras tu Estomago o Perderas peso. Así que Procura cambiar tus “Hábitos Alimenticios” a comida Sana, Verduras, Frutas y tomar Agua ademas de hacer Ejercicio esto será la clave de tu éxito para tener un cuerpo en Forma y Atletico.<br /><br /><br />Aqui te muestro 3 nuevo Ejercicios para trabajar tus Abdominales!!..<br /><br /><br />1.- "TRX Plancha”(Posición inicial). <br />Empezaremos situandonos en Plancha,pon tus pies los agarres del TRX,manten tus hombros alineados verticalmente con tus manos con brazos completamente extendidos,cuerpo totalmente horizontal apretando fuerte tu abdomen(mira la imagen)tu cabeza y cuello alineados con espalda no DEJES que la cabeza te CUELGUE en medio de los hombros(respira).Ver imagen #1. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS6f6jDWmeU258uz5OxnIq8GCHQxB_mUpKIocqc7tSx3m-1qMkOv8QWbII2INpW9XljptQHyC4ZhxUXulSejYaOOebrsIrLCTurY5axre-CXiKhgkH_S2syfxlF8Eg-zQMpoh4yVq26Lmo/s1600/SEPT%25231_COBRA-START_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="673" data-original-width="960" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS6f6jDWmeU258uz5OxnIq8GCHQxB_mUpKIocqc7tSx3m-1qMkOv8QWbII2INpW9XljptQHyC4ZhxUXulSejYaOOebrsIrLCTurY5axre-CXiKhgkH_S2syfxlF8Eg-zQMpoh4yVq26Lmo/s320/SEPT%25231_COBRA-START_2017.jpg" width="320" /></a></div>
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<br />2.- "TRX Plancha" (Posicion final). <br />Ahora de esta posicion levantaras tu TRASERO lo mas alto que puedas ayudado de tus manos imaginandote que haras un parado de manos,aprieta fuertemente tus Abs bajas CURVEANDO la espalda y manteniendo tus piernas JUNTAS(mira imagen)y abre bien los dedos de tus manos para tener buen soporte en tu cabeza la cual estara mirando a tu ombligo.4 set de 20 Reps. Ver imagen #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqpMFAmmNSLpN-WkZGMsL_QXsPHV6I9L6X8GCjHJV05PGAtalB6EQhgKZJ9NKfTxo8Ab3h7_gKnZtNEbH7n8bQN3Xdn9HVUr7pg76Ke3upvrwIcx0gDg57zIfbTy-3CTtBrCUgcF8i3762/s1600/SEPT%25232_COBRAENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1021" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqpMFAmmNSLpN-WkZGMsL_QXsPHV6I9L6X8GCjHJV05PGAtalB6EQhgKZJ9NKfTxo8Ab3h7_gKnZtNEbH7n8bQN3Xdn9HVUr7pg76Ke3upvrwIcx0gDg57zIfbTy-3CTtBrCUgcF8i3762/s320/SEPT%25232_COBRAENDING_2017.jpg" width="320" /></a></div>
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<br />3.-Abs con las piernas sujetadas (Posición inicial). <br />Esta Máquina es muy comun en los gyms.Asegurate de ajustar el asiento para que tus piernas tengan una semiflexion al ser sujetadas por la maquina en tus pies,posiciona tu trasero en el colchon mero en medio de tus nalgas(ver imagen)echate para atras NO totalmente RECTA la Espalda pero siempre manten una curvatura en la Columna hasta donde sientas contraidas tus Abs,abre los brazos y codos, manos a los lados de la cabeza y barbilla en tu pecho(Respira).Ver imagen #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr1M82FnTEDJzgNs-TTQPIE98d2QKKO2cwAlStAFg2-AYfB14VZ_tBBp9gP1xhaNdD67cP0AzbqhPXa-ZqHHz4zz6vdHq6-GilMArTv_HtLhKOSL1UAvQ1UOer23FWAhI9kTImoJswpk8V/s1600/SEPT%25233_ABSHOLDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="492" data-original-width="960" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr1M82FnTEDJzgNs-TTQPIE98d2QKKO2cwAlStAFg2-AYfB14VZ_tBBp9gP1xhaNdD67cP0AzbqhPXa-ZqHHz4zz6vdHq6-GilMArTv_HtLhKOSL1UAvQ1UOer23FWAhI9kTImoJswpk8V/s320/SEPT%25233_ABSHOLDING_2017.jpg" width="320" /></a></div>
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<br />4.-Abs con las piernas sujetadas (Posicion final). Al (Exhalar) dirige tu Torso hacia el frente asegurandote que tu cabeza esta aun con tu barbilla pegada a tu pecho,codos abiertos manos en lado de la cabeza apretando fuertemente tus Abs,ahora regresa hacia atras despacio y aun manteniendo la curvatura que ves un la imagen NUNCA te avientes hacia tras mas abajo del colchon de soporte o PINCHARAS tu Espina Dorsal.4 sets de 20 reps.Ver imagen#4. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW1tqtzFDZfIum9GC1SpgBGhKfUbW5BJhSegT5sB8SEzQ5yq17r1CsLaCmRr1JeL6ESe634Cz1g8yDtgNYNGEINsU0tVPEdR1YPJWmzDY2v9dtdxORubS0w0ACCwN4Upf3SHQ_vmIt88v8/s1600/SEPT%25234_ABSHOLDINGLEGS_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="747" data-original-width="960" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW1tqtzFDZfIum9GC1SpgBGhKfUbW5BJhSegT5sB8SEzQ5yq17r1CsLaCmRr1JeL6ESe634Cz1g8yDtgNYNGEINsU0tVPEdR1YPJWmzDY2v9dtdxORubS0w0ACCwN4Upf3SHQ_vmIt88v8/s320/SEPT%25234_ABSHOLDINGLEGS_2017.jpg" width="320" /></a></div>
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<br /><br />5.- Oblicuos con Banda de Resitencia(Posicion inicial). Agarra una banda de Resistencia med-dura para sujetarla de un poste o barra que este bien firme(por favor ve la imagen)acuestate y sujeta la banda del poste,agarra la banda con ambas manos y alejate del poste para que tengas RESISTENCIA al hacer el Ejercicio,despega tus hombros y cabeza del PISO y acerca tu barbilla a tu PECHO ahora tuerce tu TORSO dirigiendo los codos a la pierna flexionada de la rodilla derecha y manteniendo la pierna izquierda completamente extendida(inhala -exhala).Ver imagen#5. </div>
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<br />6.- Oblicuos con Banda de Resitencia(Posicion final). Manten siempre tu espalda levantada del piso y ahora mueve tu TORSO y codos hacia la pierna flexionada y rodilla izquierda y manten completamente estirada la pierna derecha,repite derecha e izquierda.4 sets de 20 reps.Ver imagen # 6. </div>
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<br />Para ayudarte a entender estos movimientos por favor dirigete a mi FACEBOOK: TU ENTRENADOR OCTAVIO o <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a> Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> por usar su hermoso gimnasio para estas fotos.<br /><br /><br />Bendiciones.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-54753572287665933242017-12-11T13:53:00.002-08:002017-12-11T13:53:49.445-08:00Article of August 2017 / Artículo de Agosto 2017<div style="text-align: justify;">
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My Fitness Article in the Adelante Magazine “INJURIES and PAIN” Safety concerns August 2017.</h2>
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<br />Hello my dear readers one of the main concerns that I was TAUGH since I was an athlete a younger age doing many sports and years later as a health profesional teaching classes and being a Personal Trainer was and Still is create AWARENESS about what happens when people DOESN’T do exercise, and when you exercise in EXCESS not taken in consideration the possible cause of pain due to INJURIES and the impact in your body when you do any physical activity...YES doing exercise in the WRONG or to FAST way will injure YOU as well when you don't do ANY exercise at all giving you PAIN in your Body ...that's when you have to realize that you have to FIND somebody who can teach you the “principles of exercise” with the techniques, safety concerns and side effects, not just COPY someone who is in the gym doing an exercise that you didn't even know that it's executed correct or even a unexperienced trainer that it's giving too much exercise to a client for the first time. The Mechanics of the body and the way it should work doing an exercise to strengthen these muscles has their own technique and safety concerns so you don't hurt any joint ligaments or muscles.....sadly now days very often somebody comes out with a new WEIRD fitness equipment or latest trend of “crazy high impact exercises” like Crossfit or Boot Camps that at the end if they don't follow the rules of safety and proper Body Mechanics all this crazy exercises will Hurt your body forever. People out of shape,obese or inactive will hurt as well as fit people if you put to much IMPACT in your body with a Heavy dumbbell or gym equipment, a JUMP bad executed or a Twist or Jerk of the back , legs or arms. If you start felling suddenly PAIN after a work out or because you never workout or stretch you have to STOP exercising and think what is causing you the pain and how to treat it,listen to your Body so you can heal and continue exercising.<br /><br />1.- PAIN in hips, knees or feet.<br />If you are overweight with FLAT FEET and NEVER exercise ...the weight of your body will eventually create an injury in these areas, inactivity, lack of stretch or strengthening your lower body will INCREASE more the risk of PAIN in your body. Fit people not doing a pre-warm up, people doing to much weight performing a SQUAT with a poor TECHNIQUE and Body Posture, JUMPING with weights or a kettlebell in their hands OMG “this is crazy”,Running on concrete and without proper Tennis shoes will get injured badly. See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBsrkcKYvIULd92OaIdDhLcJ6s0Fr8uRJ5Gh3hUmgy4aRb4IWiHJwONiH0p8zsY5lcpQeey9Xp8WBN6U3J-TSRw9YdbnsZ7voHWtAIUi2k9ak3s58Bgx1vw6XHADYK_oAv4Q8s2GVIcJY_/s1600/AGOSTO_IMAGEE%25231_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBsrkcKYvIULd92OaIdDhLcJ6s0Fr8uRJ5Gh3hUmgy4aRb4IWiHJwONiH0p8zsY5lcpQeey9Xp8WBN6U3J-TSRw9YdbnsZ7voHWtAIUi2k9ak3s58Bgx1vw6XHADYK_oAv4Q8s2GVIcJY_/s320/AGOSTO_IMAGEE%25231_2017.jpg" width="320" /></a></div>
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<br /><br />2.- PAIN in neck and trapezes.<br />People Unfit with a bad Body Posture,obese or stressed out will have a tense Neck and Trapezes. Take the time to see in a mirror the position of your HEAD, NECK and shoulders ....if your head is till forward to much and your chest is collapse IMMEDIATELY correct your posture sticking your chest out and aligning your neck and spine in an erect position,open your shoulders and avoid contracting your Trapezes. Fit people who puts a barbell to heavy in their neck and never stretch after an intense work out, a Heavy PULL DOWN for the back with out any pre-warm up also will increase the PAIN in the neck. Sometimes SLEEPING a in a wrong position or using a SOFT PILLOW will hurt your neck.A good YOGA Class or Sports Stretch Massage will HEAL this problem, you NEVER had one??....really???. See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiApf-a7r7KY-7SdP3Pxpt5qqJbNnKgBcxtHYevWbwqfkMUqQdHxx5NO0WK8XEuFeKzyfGhZJs-tQ41fzQ9DHCwLtQTNr1Np4Brl97N4irtciqlnDJVftzBkfYkIuPhkd40cfGD90bsAknl/s1600/AGOSTO_IMge%25232_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="559" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiApf-a7r7KY-7SdP3Pxpt5qqJbNnKgBcxtHYevWbwqfkMUqQdHxx5NO0WK8XEuFeKzyfGhZJs-tQ41fzQ9DHCwLtQTNr1Np4Brl97N4irtciqlnDJVftzBkfYkIuPhkd40cfGD90bsAknl/s320/AGOSTO_IMge%25232_2017.jpg" width="255" /></a></div>
<br />3.- PAIN in the shoulders.<br />People unfit,obese or with Bad Body posture will get out of alignment the shoulder muscles,lifting and pulling UP heavy objects,as well as holding for a long period of time a heavy object like Gym bag or a baby will debilitate this muscles.Fit people usually gets pain and INJURED when they NEVER warm up doing a Heavy lateral Shoulder,frontal press or posterior Exercise, a Heavy Bench press or a simple bad executed PUSH UP making impossible to work out after being injured ANY upper body exercise since the Shoulder JOINT is responsible to Extend of Contract the Shoulders muscles.You hurt this muscle and ALL you upper body work outs are RUIN. See image #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBX-z2Vdoi0O_DMegsCTT6nVdjOSBXQ_qogEmUS7y-d_mHEL44XSc2IrdzvFz_7S7Bw2M7cAlGGC-vTOz-to-XLqvIEobewMW4TDtM1U2fEUBs6BV9Zupl93-aklP8x8hUgKYmq8Hqf3CM/s1600/AGOSTO_IMAGE%25233_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBX-z2Vdoi0O_DMegsCTT6nVdjOSBXQ_qogEmUS7y-d_mHEL44XSc2IrdzvFz_7S7Bw2M7cAlGGC-vTOz-to-XLqvIEobewMW4TDtM1U2fEUBs6BV9Zupl93-aklP8x8hUgKYmq8Hqf3CM/s320/AGOSTO_IMAGE%25233_2017.jpg" width="320" /></a></div>
<br />4.- PAIN in the Lower Back.<br />People unfit and obese will have this issue all the time...the EXCESS weight of the body will compress the spine,LACK of stretching and straightening the Abdominal and Lower Back Muscles will increase de PAIN in any person.Fit people Squatting HEAVY with poor technique and lack of stretching after an INTENSE leg work out, JUMPING up and down to a High Box. A good advise from a long time EXPERIENCE and EXPERT personal trainer will help you to avoid all the RISKS I had mention.</div>
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<br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />Blessings<br />Octavio.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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“LESIONES y DOLOR”Preocupaciones de Seguridad Agosto 2017.</h2>
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<br />Hola mis queridos lectores una de las PREOCUPACIONES que me fue inculcado desde mis empiezos como atleta a temprana edad haciendo deportes durante mi juventud y anos despues como Profesional de Salud ensenado Clases y siendo Entrenador Personal fue y es hasta la fecha el crear CONCIENCIA de lo que sucede cuando una persona “NO hace ejercicio” asi como tambien cuando el ejercicio es DEMASIADO no sabiendo que en ambos casos el IMPACTO en nuestro cuerpo haciendo una actividad fisica siempre tendra REPERCUSIONES causandonos en algunos casos Dolor y hasta LESIONES...es probado que el hacer ejercicio de manera INCORRECTA, RAPIDA y atrabancada LASTIMARA el cuerpo asi como el NO hacer ejercicio...este es el momento en el que TU debes asegurarte de BUSCAR alguien que te ensena “las bases y reglas del ejercicio” asi como la tecnica,factores de seguridad y posibles lesiones. NO es solamente COPIAR al que esta junto de ti en un Gym ya que no sabes si esta hecho correctamente el ejercicio y mucho menos copiar a un Entrenador sin “Experiencia” matar a un cliente con ejercicios INADECUADOS. La Mecanica de el Cuerpo al hacer ejercicio y sus reglas para fortalecerlo tiene sus FUNDAMENTOS asi como los lineamiento de seguridad para no LASTIMAR ligamnetos,articulaciones o huesos...desafortunadamente HOY en DIA a alguie se le OCURRE inventar una maquina LOCA para ejercitarte o un estilo de Clase mas decabellada como el “Crossfit o Boot Camps” que si no HACEN CASO de los riesgos de seguridad al final del dia estas actividades DARAN a tu cuerpo una LESION permanente.Utilizar equipo PESADO brincando, jalando ,estirando y haciendo movimientos Rapidos y Atrabancados latimara tanto a gente Obesa como gente con buena Condicion Fisica ademas la falta de calentamieno o estiramiento antes de hacer ejercicio AGRABARA el dolor y causara una mayor LESION..si algun musculo te DUELE...escucha a tu Cuerpo...DENTE , ve al doctor para que te rehabliten..te CURES y despues continua haciendo ejercicio.<br /><br />1.- DOLOR en caderas,rodillas y pies.<br />Gente Obesa,fuera de condicon,inactiva y con pie plano tendra mayor riesgo, el extra PESO de tu cuerpo eventualmente creara dolor y una LESION en estas areas asi com la falta de estiramiento,fortalecimiento de los musulos abdomnales y espalda baja agrabara la LESION y DOLOR.Gente en Buena Condicion SIN PRE CALENTAR, levantando muy PESADO haciendo sentadillas sin TECNICA y mala POSTURA,BRINCANDO con pesas o kettebells (muy estupido de hacer por cierto), correr en Asfalto y sin los Tenis adecuados DESTROZARAN tus caderas,piernas y rodillas.Ver imagen #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBsrkcKYvIULd92OaIdDhLcJ6s0Fr8uRJ5Gh3hUmgy4aRb4IWiHJwONiH0p8zsY5lcpQeey9Xp8WBN6U3J-TSRw9YdbnsZ7voHWtAIUi2k9ak3s58Bgx1vw6XHADYK_oAv4Q8s2GVIcJY_/s1600/AGOSTO_IMAGEE%25231_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBsrkcKYvIULd92OaIdDhLcJ6s0Fr8uRJ5Gh3hUmgy4aRb4IWiHJwONiH0p8zsY5lcpQeey9Xp8WBN6U3J-TSRw9YdbnsZ7voHWtAIUi2k9ak3s58Bgx1vw6XHADYK_oAv4Q8s2GVIcJY_/s320/AGOSTO_IMAGEE%25231_2017.jpg" width="320" /></a></div>
<br />2.- DOLOR en cuello y trapezios.<br />Gente Obesa,fuera de condicon,con mala postura y con estres tendra estos musculos tensos y con DOLOR.Tomate tu tiempo y mirate en el espejo para ver la postura de tu CABEZA ,CUELLO y hombros ...Si tu cabeza esta demasiado hacia el frente provocara el ENCOGIMIENTO de tus hombros collapsando tu PECHO...si ves esto INMEDIATAMENTE corrige tu POSTURA sacando tu pecho hacia al frente y manten ERECTA tu espina y espalda,abre tus hombros y relaja tus trapezios.Tambien gente en buena forma se lastimara cuando pone una PESADA barra olimpica en el cuello y si no estiran al termino de su entrenamiento, una lesion y dolor ocurrira en un PESADO Jalon de Polea para espalda sin haber pre calentado, el dormir con almoadas DEMASIADO suaves lastimara tu cuello.Una buena clase de YOGA o un MASAJE de ESTIRAMIENTOS DEPORTIVOS podra curar este problema...YA has tomado unon de estos masajes??......NUNCA?.....Te lo recomiendo.Ver imagen #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRRDwOd5kyDeV1GWg9AY7M9sGfnk_J44zdRklpE9FFDdysezSTmDD-Pm-_G8FAomktedgZCozQTjm8XHBPi1XNG1VXAS3sFISmKeNf8GJ0HTzH1DcKORY1C9IJIehBH-40lak3X0o49XOd/s1600/AGOSTO_IMge%25232_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="559" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRRDwOd5kyDeV1GWg9AY7M9sGfnk_J44zdRklpE9FFDdysezSTmDD-Pm-_G8FAomktedgZCozQTjm8XHBPi1XNG1VXAS3sFISmKeNf8GJ0HTzH1DcKORY1C9IJIehBH-40lak3X0o49XOd/s320/AGOSTO_IMge%25232_2017.jpg" width="255" /></a></div>
<br />3.- DOLOR en los hombros.<br />Gente obesa ,fuera de condicion y con mala POSTURA desalinearan estos musculos por el extra peso corporal,levantando y empujando objetos PESADOS,el CARGAR por largos periodos de tiempo una maleta para el Gym o sostener un Bebe lastimara estos musculos si no son fortalecidos.Gente en buena condicion siempre se LASTIMAra al ejecutar un PESADO Press de PECHO, Hombro FRONTAL de barra o lateral con mancuernas PESADISIMAS.... hacer una lagartija con mala POSTURA lastimaran la articulacion del HOMBRO lo cual hara imposible contraer o extender los deltoides.Si esto pasa NO podras hacer NINGUN ejercicio de los musculos superiores de tu cuerpo.Ver imagen #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgna_rPah4vOYf9nimhy83FnErk87_LpcG4tETeDCm1u268w1oOxj8Z2zlguGuJ_PPpkhj0RRGsDTiziAJMw541JM2eimuySc3Rax2iTyqGInSftMtAwhrJpGG-T76s_PNOoNCX8LHpi-LY/s1600/AGOSTO_IMAGE%25233_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgna_rPah4vOYf9nimhy83FnErk87_LpcG4tETeDCm1u268w1oOxj8Z2zlguGuJ_PPpkhj0RRGsDTiziAJMw541JM2eimuySc3Rax2iTyqGInSftMtAwhrJpGG-T76s_PNOoNCX8LHpi-LY/s320/AGOSTO_IMAGE%25233_2017.jpg" width="320" /></a></div>
<br />4.- DOLOR en la espalda baja.<br />Gente Obesa y fuera de condicion siempre tendran este problema..el exceso de PESO del cuerpo COMPRIMIRA la Espina Dorsal,la falta de estiramiento y fortalecimiento de los musculos Abdominales y de la Espalada Baja aumentaran el riesgo de esta LESION en cualqueir persona.Gente en buena condicion se LASTIMARA haciendo Sentadillas con DEMASIADO peso y con Mala TECNICA en el ejercicio,BRINCANDO subiendo y bajando a colchones ALTOS destrozando las rodillas y caderas por el IMPACTO.Tu puedes EVITAR estos problemas si sigues el CONSEJO de un Entrenador EXPERTO con una LARGA EXPERIENCIA en Actividades Fisicas,Yoga o Pilates ...“no solamente pesas”.... MIRA bien a quien pides CONSEJO.Ver imagen#4.</div>
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Para entender mejor estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Muchas Gracias a Tony Wiseniewski dueno de UltraBodyGym por utilizar su bello gym para estas fotos. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> .<br />Bendiciones.<br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-69895983619322752702017-12-06T07:27:00.001-08:002017-12-06T16:05:59.876-08:00Entrena con "Octavio Master Trainer"<div style="text-align: center;">
“Empieza este Nuevo Año 2018 entrenando con el Mejor y más Calificado Entrenador en Los Ángeles" ya sea para Perder Peso, ponerte súper Atlético o Terapia de Rehabilitación Deportiva.</div>
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Entrena con "Octavio Master Trainer"</h2>
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a través de una balanceada Experiencia Física incluyendo lo Último en Entrenamiento de Resistencia, Control Abdominal, Yoga, Cadillac y Pilates </div>
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"Todo DISEÑADO para tus necesidades Físicas"</h2>
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<br />
30 años de sabiduría y Experiencia a tu servicio en Ultrabody Gym el sitio más Exclusivo y Privado de L.A. Mirate ESPECTACULAR pero además siéntete INCREIBLEMENTE bien. <br />
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No PIERDAS más TIEMPO y adquiere tus SESIONES solamente<br />
NO PAGAS MEMBRESÍA.</div>
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-71198976585009088112017-12-06T07:25:00.001-08:002017-12-06T16:06:01.230-08:00Training with "Octavio Master Trainer"<div style="text-align: center;">
"Start this New Year 2018 training with one of the Best and most Qualified Trainer in L.A." either you want to Loose Weight, get Super Fit or need Sports Therapy Rehabilitation. </div>
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<h2 style="text-align: center;">
Training with "Octavio Master Trainer"</h2>
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trough a well rounded Fitness Experience including the latest in Resistance Training, Core Stability, Yoga, Cadillac and Pilates<br />
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"All tailored to your fitness needs" </h2>
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30 years of Wisdom and Experience at your Service at Ultrabody Gym the most exclusive and Private Gym in L.A.Look Good but most important FEEL GOOD!!.<br />
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Don't waist MORE time and get your SESSIONS only NO MEMBERSHIP need it.</div>
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-56272119345953510542017-10-10T08:40:00.002-07:002017-10-10T08:40:49.791-07:00Article of July 2017 / Artículo de Julio 2017<div style="text-align: justify;">
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“Aquaerobics” Lose some pounds and look Slim July 2017.</h2>
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<br />Hello my dear readers one of my favorite sports to Teach and Do till this date is “Swimming”, another way to have a PERFECT Stunning Physique without doing HEAVY WEIGHTS.... also a “safe and effective” way to LOSE weight. I use this activity as well to rehabilitate with a special “technique” clients with knee,hips or shoulders replacements helping people with obesity or out of shape to move the joints, ligaments or muscles safe as well as get strength a little more gentle than doing resistance training with equipment.Remember that when we are in a swimming pool we weight LESS making more easy to maybe swim or do AQUAEROBICS for any person with any kind of SHAPE...Swimming as well as Aquaerobics is a cardiovascular exercise..meaning you have to do this for more than 20 mins NON stop ..how Much??....well it’s up to YOU and how much you put effort in building up ENDURANCE moving your body in the water....you can swim to see results of LOOSING some pounds doing 45 min to 60 mins NON stop...how many times in the week???.... also depends on you.You can do at least a minimum of 3 times to see changes in your body and UP to 6-7 days if you can....if you do this with DEVOTION you will have an amazing surprise of how your Body can be super FIT and look ATHLETIC getting ride of the FAT in your whole body ONLY swimming..I SWEAR.</div>
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<br />These activities requires some RULES of technique....one is BREATHING , inhale with the nose...exhale trough the mouth. The second one is always ELONGATING your “arms and legs” with full EXTENSION and CONTRACTION, very IMPORTANT to point the toes of your feet and keeping the FINGERS in your hands always TOGETHER..ask any profesional swimmer about this ...if this 2 RULES are NOT follow either Swimming or doing Aquaerobics the MAGIC of loosing weight will NEVER happen,so listen to my Cues.<br /><br /><br />1.- “Prone position leg Kick”( working cardiovascular system, lower body gluts and abs).<br />Find in the pool where you can fully EXTEND your legs and grabbing the edge of the pool not to deep in case you have to take a BREAK and stand on the pool (you will cause this is not easy)...keep your arms semi flex and head up, inhale and exhale slow and control, now extend as much as you can your legs kicking right and left pointing your toes a slow speed, feel the work in your ABS and LEGS, try to do this 5 -10mins.See image #1.</div>
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<br />2.- “Supine position leg Kick”(working cardiovascular system, lower body quadriceps and abs).<br />Turn you body and now open your arms widely keeping your arms and neck close to the edge of the pool(see image in detail)..lift your chest and extend and ELONGATE your legs pointing your toes shifting right and left in a slow and control speed, hold your abs and feel the work in your quadriceps, try to do this 5 -10mins.See image #2.</div>
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3.- “Chest Stroke” Starting Position(working cardiovascular system,upper body and abs).<br />Stand in the pool where the water is in the middle of your chest(see image in detail) lift your ARMS flexing them close to your chest, position your HANDS and palms facing away from you (see image in detail) please keep fingers together as well as your thumbs to create resistance against the water...inhale.See image #3.</div>
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<br />4.- “Chest Stroke” Ending Position(working cardiovascular system,upper body and abs).<br />Now as you exhale... WALK and fully EXTEND your arms to the front and opening your arms laterally till they pass your body and your head all the way BACK, walking AGAINST the water and the POSITION of your hands and arms will create an INTENSE resistance and a FULL work out for your whole upper body,then step forward and return arms to starting position....Here you can walk across the pool as much as you can, try to do this 5 -10mins. </div>
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<br />5.- “Jogging” (working cardiovascular system,upper body and abs).<br />As simple as it sounds, position your body in the pool half way out of the middle of your chest and flex arms as if you where jogging(see image in detail)..Inhale. See image #5.</div>
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6.- “Jogging” (working cardiovascular system,upper body and abs).<br />Now as you move forward across the pool the only thing we NEED to do to make this jogging more challenging is ELONGATING and fully extending one the LEGS with toes pointing as we shift to the back of our body(see image in great detail)..so in this image I’m stepping with the left leg and shifting back with my right leg fully EXTENDED, then step with the right leg ..Exhale....try to do this 5 -10mins. See image #6.</div>
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<br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />Blessings<br />Octavio Master Trainer.<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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"Aquaerobics”Pierde una libras y mirate Esbelto Julio 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXbsdA6idKD6zPREX1Wq1OUT44ZrBfuJh6PPPfJ-qVb5PKuoGbBREx0UwtOMI151u1L2irU2fUzrMJ0apoQhpajJ42rJNBzuXiKuZN_lQbaT3epNxLGOjz7G5_aFrJRDEPrSEDhVOQNyQg/s1600/ADELANTE_COVER_JULY_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="761" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXbsdA6idKD6zPREX1Wq1OUT44ZrBfuJh6PPPfJ-qVb5PKuoGbBREx0UwtOMI151u1L2irU2fUzrMJ0apoQhpajJ42rJNBzuXiKuZN_lQbaT3epNxLGOjz7G5_aFrJRDEPrSEDhVOQNyQg/s320/ADELANTE_COVER_JULY_2017.jpg" width="253" /></a></div>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1747201701958466">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1747201701958466</a><br /><br />Hola mis queridos lectores uno de mis Deportes favoritos que me encanta Ensenar y Practicar hasta la fecha es la “Natacion”, otra manera de lograr un Fisico ATLETICO y espectacular sin necesidad de LEVANTAR PESAS..tambien la manera mas “efectiva y sin lastimarte” de BAJAR de PESO.</div>
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Yo utilizo esta actividad para REHABILITAR con una tecnica “especial” para gente que ha tenido “reemplazo” de rodillas,hombros o caderas ayudando a gente OBESA o Fuera Condicion a mover sus musculos,tendones o ligamentos de manera SEGURA y FORTALECER estos musculos mas SUAVE sin utilizar EQUIPO de Resistencia Pesada.Recuerda el estar adentro de la alberca “pesamos menos” haciendo menos pesado ejercitarse haciendo “Natacion o Aquaerobics” a personas Obesas o fuera de Condicion Fisica..NATACION como Aquaerobics es un ejercicio CARDIOVASCULAR....siendo MANDATORIO hacer mas de 20 mins SIN PARAR para que funcione...cuanto??..bueno pues DEPENDE de ti y de cuanto esfuerzo pones en crear AGUANTE al mover tu Cuerpo adentro de el agua..para ver resulatdos en PERDIDA de peso tienes que hacer de 45 a 60 mins SIN PARAR..cuantas veces a la semana??...esto tambien DEPENDE de ti. </div>
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Lo minimo para ver RESULTADOS es hacer esto 3 veces por semana y mucho mejor si haces de 6 a 7 veces por semana...si haces esto con DEVOSION te sorprenderas en como puedes TRANFORMAR tu cuerpo y hacer tu cuerpo ESBELTO y ATLETICO ayudandote a ELIMINAR toda la grasa en tu Cuerpo con solo NADAR...se los JURO. Estas actividades tienes sus REGLAS de TECNICA,una de ellas es RESPIRAR correctamente “inhalar por la nariz y exhalar por la boca”.La segunda es siempre es ALARGAMIENTO de “piernas y brazos”con completa EXTENSION y CONTRACCION,muy importante el “puntar los dedos de tus pies” y mantener siempre pegados los DEDOS de tus manos..pregunta estos detalles a algun “Nadador Profesional”..si estas 2 REGLAS no son seguidas ya sea “Nadando o haciendo Aquaerobics” la MAGIA de perder peso NUNCA ocurrira,por eso escucha mis indicaciones:<br /><br /><br />1.- “Posicion Prona Patada de Piernas”( trabajo cardiovascular,piernas,gluteos,abs).<br />Colocate en la alberca donde pueda extender bien tus piernas,agarrate de la orilla y que no este muy ondo si deseas pararte para descanzar(este ejercicio es muy intenso)...manten brazos flexionados ,cabeza levantada,inahala y exhala despacio y contolado, ALARGA estirando bien tus piernas y patalea,manten pies puntados,siente el trabajo en tus piernas,gluteos y abs...haz esto 5-10mins.Ver imagen #1.</div>
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<br />2.- “Posicion Supina Patada de Piernas”( trabajo cardiovascular,piernas,gluteos,abs).<br />Volteate y abre tus brazos,pega tu cabeza al borde de la alberca(ver imagen)levanta tu pecho y ESTIRA bien piernas “pies” puntados pataleando no muy rapido, inahala y exhala de manera controlada,aprieta tu estomago y siente trabajando quadriceps...haz esto 5-10mins.Ver imagen #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw2EZJO6B7W0X7_th9obPihca_9oRxShEaD32-3cJT07eqPpDUr6QQJ4l6qXb6d3ytLfZVGybKAWEENg0p6mKK0pf1TFPrhYFBZUk01o05mTIVtTFdbJBUK9sVDJz0Ksc7ljbv92TIQ9R3/s1600/%25232_JULY_AQUA_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="983" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw2EZJO6B7W0X7_th9obPihca_9oRxShEaD32-3cJT07eqPpDUr6QQJ4l6qXb6d3ytLfZVGybKAWEENg0p6mKK0pf1TFPrhYFBZUk01o05mTIVtTFdbJBUK9sVDJz0Ksc7ljbv92TIQ9R3/s320/%25232_JULY_AQUA_2017.jpg" width="320" /></a></div>
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<br />3.- “Brazada de Pecho” Posicion inicial(trabajo cardiovascular,musculos superiores, abs).<br />Parate en la alberca donde el agua te llegue a la mitad del pecho(ver imagen)levanta tus BRAZOS flexionadolos y cerca de tu Pecho,posiciona PALMAS de las manos fuera de tu cuerpo manteniendo dedos pegaditos ademas de tu PULGAR para crear RESITENCIA encontra del agua..Inhala.Ver inmagen #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuMYRJ91WQleI3sUI27dnpo3_5sK8ZKBef8nr0qTb9wz8RK-7ttciNocwp71DmU4TE02SgIQ9bEXbJno0oTwdQ17HrwSYXqcm2AWVEfA82vtTjHU6h4Yh1BAv_bessHJibbBS1XAD7OJcO/s1600/%25233_CHEST_AQUA_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1017" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuMYRJ91WQleI3sUI27dnpo3_5sK8ZKBef8nr0qTb9wz8RK-7ttciNocwp71DmU4TE02SgIQ9bEXbJno0oTwdQ17HrwSYXqcm2AWVEfA82vtTjHU6h4Yh1BAv_bessHJibbBS1XAD7OJcO/s320/%25233_CHEST_AQUA_2017.jpg" width="320" /></a></div>
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<br />4.- “Brazada de Pecho” Posicion Final(trabajo cardiovascular,musculos superiores, abs).<br />Al exhalar CAMINA con brazos bien ESTIRADOS y moviendos circularmente hasta pasar ATRAS de tu cuerpo(ver imagen en detalle)esto creara una intensa RESISTENCIA estimulado todos tus musculos Superiores,otra vez pisa al frente y regresa brazos a posion inicial cruza la alberca.Haz esto 5-10mins.Ver imagen #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrLVZC4A_0Zkp3_h9CXDtOUWronE97p6J2wYbdt_HKedqBMBrQFewwa7rxj46paaDyz3qEQb5azKz0y-0azKAHfeVVwohzAniy3_FIjT0EjqGUJhIlqd4QlNGcSUY6IOk_sjXJTGwMIc4-/s1600/%25234_AQUA_2017JULY.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="885" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrLVZC4A_0Zkp3_h9CXDtOUWronE97p6J2wYbdt_HKedqBMBrQFewwa7rxj46paaDyz3qEQb5azKz0y-0azKAHfeVVwohzAniy3_FIjT0EjqGUJhIlqd4QlNGcSUY6IOk_sjXJTGwMIc4-/s320/%25234_AQUA_2017JULY.jpg" width="320" /></a></div>
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<br />5.- “Trote”Posicion Inicial(trabajo cardiovascular,musculos superiores,abs).<br />Tan secillo como se escucha,coloca tu cuerpo como si fueras a trotar,agua siempre a la mitad de tu pecho,flexiona brazos, una pierna en el piso y otra levantada(ver imagen en detalle)...Inhala.Ver imagen #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX2ImuePZA8jiYgLcX5XWUUt56a3-pH0bQ3HdO8KYA_QWlUJOHHuc1HMbQrVCNau0l-650Dx7AG2ZvfDhs1JEnF6sEC9Q5xU5iAHI5L7CfudGktAp8n4YrztWfe9hVVymUsBxJcN0HYeVc/s1600/JULY_%25235_STARTING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="727" data-original-width="1024" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX2ImuePZA8jiYgLcX5XWUUt56a3-pH0bQ3HdO8KYA_QWlUJOHHuc1HMbQrVCNau0l-650Dx7AG2ZvfDhs1JEnF6sEC9Q5xU5iAHI5L7CfudGktAp8n4YrztWfe9hVVymUsBxJcN0HYeVc/s320/JULY_%25235_STARTING_2017.jpg" width="320" /></a></div>
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<br />6.- “Trote” Posicion Final(trabajo cardiovascular,musculos superiores,abs).<br />Exhala y mueve tu cuerpo al frente trotando cruzando la alberca, para hacer mas desafiante este movimiento ESTIRA la pierna que no esta pisando la alberca, alargandola y PUNTANDO bien los dedos de este pie,alterna esta posicion al cambiar de piernas(ver imagen en detalle)..este movimiento es muy INTENSO ya que todo tu TORSO trabaja en contra de la resistencia del AGUA.Haz esto 5-10mins.Ver imagen #6.</div>
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Para entender mejor estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Muchas a Tony Wiseniewski dueno de UltraBodyGym y utilizar su bello gym para estas fotos. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> .<br />Bendiciones.<br />Octavio Master Trainer.<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-45301864451052875882017-06-19T13:13:00.000-07:002017-06-19T13:13:40.999-07:00Article of June 2017 / Artículo de Junio 2017<div style="text-align: justify;">
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Fitness Article in the Adelante Magazine Super TONE Triceps and Chest “More Reps and less Heavy” June 2017. </h2>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1706212536057383">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1706212536057383</a></div>
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<br />Hello my dear readers when we are at the Gym we see so many types of shapes in all the people working out and the ones that STAND OUT for ME are the ones that look more TONE and ATHLETIC meaning you can see perfectly the Muscle Fibers in their bodies just with a simple look....the other shape that you look as well are those guys too BIG and too OUT of proportion and if you cross the line of SIZE you may look like a Macys Thanksgiving Parade Balloon and are far less of what YOU can achieve as a “normal person” ...why???...well....unless you are Training to Compete and be a Body Builder this BIG thing it’s ok....but realistically what we all want is to look FIT and ATHLETIC and make people say when they see you “whow he or she most work out hours” and make your self esteem RISE...So how can you achieve this type of body?......and here is when you have to be careful of WHO do you ask for guidance either a Trainer or a member at your Gym....If the member or the trainer with HUGE muscles tells you that you have to LIFT tons of weight and push and pull till you PASS OUT in your First Work Out and the only thing in their MIND is “Heavy Weights” only ..then you are in Danger.....This member or trainer are still stock in the CAVE MEN era.....Exercise has evolved in the last 25 years for those who continue LEARNING about Health and Fitness, no excuses NOW days for the IGNORANCE and the lack of DIVERSITY in Training Systems.... Saying this NOT always you have to use TONS of weight and do only 6 reps of a muscle you are woking out cause is too heavy ....you can also do MORE repetitions with a medium-light weight and TONE and SCULPT more your Muscles with out LOOSING your Posture and Technique cause you had to LISTEN to the BUFF trainer that says is the only way to go. Also definitely may help to look Athletic and Tone if you EAT healthy,take supplements, do 60 mins of Cardio every day ,Stretch -Pilates,drink lots of water and sleep well.<br /><br /><br />1.- Triceps Back Kick with Dumbbells “Starting Position” (mainly triceps,abs).<br />Get some dumbbells medium-light, stand feet hips wide apart, flex your legs a little(see image in detail)and bend forward,have in mind that your support will be in holding your abs and tightening your quadriceps,now elevate your arms flexed and elbows Up at the “level of your shoulders” and always CLOSE to your Body,dumbbells close to your nipples (see image)keep back long and straight...Inhale. See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEpJ5RqXytLkJImUCkLtdRXr7VSSMz-9gdQmgGUPnj-JdqDITa6FQKRXRHMwaGN7yjuQc9tTHDxpXOOGbIKPfw6INnRnxEHvbgTIQISpMoa3EEeQBJZWpZnUrT7dL4gSg_NvQZ7wk_gNyH/s1600/JUNE-BELLA_TRICEPS%25231+_MULA_START_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="822" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEpJ5RqXytLkJImUCkLtdRXr7VSSMz-9gdQmgGUPnj-JdqDITa6FQKRXRHMwaGN7yjuQc9tTHDxpXOOGbIKPfw6INnRnxEHvbgTIQISpMoa3EEeQBJZWpZnUrT7dL4gSg_NvQZ7wk_gNyH/s320/JUNE-BELLA_TRICEPS%25231+_MULA_START_2017.jpg" width="243" /></a></div>
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<br />2.- Triceps Back Kick with Dumbbells “Ending Position” (mainly triceps,abs).<br />As you exhale...extend your arms moving the dumbbells away from your nipples and chest, squeeze your triceps at the end of the movement,keep still elbows UP and back long and straight,after this return to starting position,try to do 20 -30reps 4 sets.See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY65xol0RQ5vgAGK9UfNuRJLC22_jAiAtLpuQ8YKd5X15nsYsD0fN40ZyY2y3kH2-WQo6pr_cOAs2Md9vxahUnaf36yUz55pL2uqgkkLr8UKqwnweYITDrDg_vxbV98ft0xBNrzjjaBioh/s1600/JUNE_%25232_TRICEPS_MULA_ENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="862" data-original-width="686" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY65xol0RQ5vgAGK9UfNuRJLC22_jAiAtLpuQ8YKd5X15nsYsD0fN40ZyY2y3kH2-WQo6pr_cOAs2Md9vxahUnaf36yUz55pL2uqgkkLr8UKqwnweYITDrDg_vxbV98ft0xBNrzjjaBioh/s320/JUNE_%25232_TRICEPS_MULA_ENDING_2017.jpg" width="254" /></a></div>
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<br />3.- Triceps with Cables “Starting Position”(triceps,abs).<br />Here don’t put to many plates,something light -medium that you can HANDLE and NEVER loose posture, remember we are doing MORE repetitions..so grab the strap with both hands and pull it down at the level of your middle chest with your ams close to your Chest and Nipples(see image in detail),arms SEMI FLEX and trying to maintain your shoulders and elbows in a vertical position(see image in detail).....Inhale.See image #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioB8DQRE-AhXgFvYYPR7Pu8_BGvlLR3EChEHiLr8-8upy8Kfs7oElEl4rgdaiZmsQz-6nCSU6s99rJvf2x750qQbjRHVCvhdlWsK38b6oedrxey79nvNRzu-ULsZCk530ZAFhUVOcKDM1j/s1600/JUNE_BELLA%25233_START-TRICEP-CABLE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioB8DQRE-AhXgFvYYPR7Pu8_BGvlLR3EChEHiLr8-8upy8Kfs7oElEl4rgdaiZmsQz-6nCSU6s99rJvf2x750qQbjRHVCvhdlWsK38b6oedrxey79nvNRzu-ULsZCk530ZAFhUVOcKDM1j/s320/JUNE_BELLA%25233_START-TRICEP-CABLE_2017.jpg" width="213" /></a></div>
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<br />4.- Triceps with Cables “Ending Position”(triceps,abs).<br />Now as you exhale move DOWN only your forearms still keeping your arms CLOSE to your chest and body to extend your arms and squeezing very good your abs and TRICEPS !!..then return to starting position and repeat...you will feel the BURN by the 23 repetition...keep your back still straight and chest out (see image in detail)..20 to 30reps 4 sets. See image #4.</div>
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<br />5.-Chest Cable Cross “Starting Position”( Pectorals working the nice middle line that divides the chest,abs).So this the exercise that TONE and SCULPT the Chest, yes the one that divides your Pectorals right and left,so again DON’T put too many plates,move the arms of the machine at the level of your middle chest and nipples(see image in detail),assume a semi-lunge STAND and grab the handles opening as much as you can your arms extending them,hands OPEN ,feel the stretch....Inhale.See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTG9YpSCkUcpNrwB3UnAiIb5-XmSqnOCKX0UodTy7Rtt1TPni_ySsTetJkgF_m5S-Yc2dKV4W54HGGPltgBtXR-j6G_jx_GDqaZ7P2k0VYOXxMj3GWcw4Cg_vxQXNYV0Tj4nhvexVCZdp/s1600/JUNE_%25235_OK-+CABLECROOS-START_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTG9YpSCkUcpNrwB3UnAiIb5-XmSqnOCKX0UodTy7Rtt1TPni_ySsTetJkgF_m5S-Yc2dKV4W54HGGPltgBtXR-j6G_jx_GDqaZ7P2k0VYOXxMj3GWcw4Cg_vxQXNYV0Tj4nhvexVCZdp/s320/JUNE_%25235_OK-+CABLECROOS-START_2017.jpg" width="213" /></a></div>
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6.-Chest Cable Cross “Ending Position”(mainly chest,shoulders and abs).<br />As you exhale squeezing your abs and your chest bring your arms fully extended to the FRONT to almost make your hands clap,keep back straight always and also hands OPEN, then return to starting position feeling the stretch as you come back and repeat.Do 20-30reps 4sets.See image #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Px4e919o7jpsrqczW5QfTAB_sk2R_3XHIAoM3JE-hGtO5QRQtDpc3Elyh9aSzeLEHrcYW-Ce38kgAqSf3d5wEf8u0QNYzWX1OP_tkhLQEGmt9ySCPWuLTtXFWtWXXweIfmYTKtm9gYqQ/s1600/JUNE_BELLA%25236_ENDING-CROSSCABLE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Px4e919o7jpsrqczW5QfTAB_sk2R_3XHIAoM3JE-hGtO5QRQtDpc3Elyh9aSzeLEHrcYW-Ce38kgAqSf3d5wEf8u0QNYzWX1OP_tkhLQEGmt9ySCPWuLTtXFWtWXXweIfmYTKtm9gYqQ/s320/JUNE_BELLA%25236_ENDING-CROSSCABLE_2017.jpg" width="213" /></a></div>
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<br /><br /><br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />Blessings<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br /><br /><br />-----------------------------------------------------------------------------------------------------------------------------</div>
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Triceps y Pecho Super MARCADOS “Mas Repeticiones y menos Peso” Junio 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihHWl6qk1zu26s6DpE50IX6XyLjBeoZMbowV2qR80x-lkk46XgkMY_wL_qNYzFTDd_i52QmQjeaTcUbhZeyV4PHqDZUyFCHNcPItLNFEEbZdNnSx0xOznS3ZKBlqW8Fy3ZYSLxKvn9kJ3C/s1600/ADELANTE_COVER_JUNE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="761" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihHWl6qk1zu26s6DpE50IX6XyLjBeoZMbowV2qR80x-lkk46XgkMY_wL_qNYzFTDd_i52QmQjeaTcUbhZeyV4PHqDZUyFCHNcPItLNFEEbZdNnSx0xOznS3ZKBlqW8Fy3ZYSLxKvn9kJ3C/s320/ADELANTE_COVER_JUNE_2017.jpg" width="253" /></a></div>
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<br />Hola mis queridos lectores cuando vamos al Gym observamos Cuerpos con diferentes aspectos fisicos y tamanos Ejercitandose...y los que mas RESALTAN para mi son los cuerpos que se ven mas “marcados o tonificados” y de aspecto ATLETICO refiriendome a que al verlos<br />“nosotros”podemos ver sus “fibras musculares” a simple vista.....otro tipo de Cuerpos que vemos son los personas que estan INMENSOS Muscularmente y algunos DESPROPORCIONADOS ...cuando PASAS de la linea de verte Balanceado Fisicamente uno se puede ver como eso Globos Gigantes del Desfile de Dia de Gracias de la tienda MACYS y verte menos “normal” y a lo que puedes lograr haciendo ejercicio...Por Que??...bueno esto de verse GRANDE es ok si estas entrenado para ser Competidor de Fisicoculturismo...pero la realidad es que lo unico que DESEAMOS es vernos ATLETICOS y en FORMA y escuchar a la gente que te ve decir “Mira que buen cuerpo!!...el o ella debe de estar horas en el Gym” y elevar nuestra Autoestima....Entonces como logramos este tipo de Cuerpo??....aqui es donde hay que tener cuidado a quien preguntamos por ayuda ya sea un miembro o un entrenador...Si estos individuos super Musculoso dicen que el camino es Levatar o Empujar lo mas PESADO que puedas hasta que te desmayes en tu Primer Rutina y lo unico en su CONSEJO es puras PESAS ,tu estas en peligro...Este miembro o entrenador esta aun atrapados en la Era de las Cavernas...el Ejercicio ha EVOLUCIONADO en los ultimos 25 anos para los que seguimos APRENDIENDO y ACTUALIZANDONOS sobre Salud y Ejercico, no hay EXCUSAS hoy en dia para ser IGNORANTE en los nuevos y Diversos Sistemas de Entrenamiento..Diciendo esto NO es necesario siempre utilzar DEMASIADO peso y solo hacer 6 reps de un musculos pues es muy PESADO...otra opcion es usar peso LIGERO-MEDIANO y mas REPETICIONES para Tonificar y Esculpir mejor los musculos sin perder tu POSTURA o TECNICA.Ayuda ademas el verte ATLETICO y MARCADO si comes sanamente y sin grasa,tomas suplementos,haces 60mins de Cardio,Estiras-Pilates,tomar agua y dormir por lo menos 7 horas.<br /><br /><br />1.- Patada de Mula con mancuernas “Posicion Inicial”(Triceps,abs).Toma unas mancuernas ligeras-medianas,parate con pies al ancho de las caderas,flexiona tus piernas un poco(ver imagen en detalle)flexiona tu torso al frente y ten en mente que tu soporte estara al apretar cuadriceps y abdominales,levanta tus brazos flexionados con codos ARRIBA al “nivel de los hombros” y pegados a tu cuerpo,mancuernas cerca de tus pezones(ver imagen),manten espalda recta y alargada...Respira.Ver imagen#1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEpJ5RqXytLkJImUCkLtdRXr7VSSMz-9gdQmgGUPnj-JdqDITa6FQKRXRHMwaGN7yjuQc9tTHDxpXOOGbIKPfw6INnRnxEHvbgTIQISpMoa3EEeQBJZWpZnUrT7dL4gSg_NvQZ7wk_gNyH/s1600/JUNE-BELLA_TRICEPS%25231+_MULA_START_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="822" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEpJ5RqXytLkJImUCkLtdRXr7VSSMz-9gdQmgGUPnj-JdqDITa6FQKRXRHMwaGN7yjuQc9tTHDxpXOOGbIKPfw6INnRnxEHvbgTIQISpMoa3EEeQBJZWpZnUrT7dL4gSg_NvQZ7wk_gNyH/s320/JUNE-BELLA_TRICEPS%25231+_MULA_START_2017.jpg" width="243" /></a></div>
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<br />2.- Patada de Mula con mancuernas “Posicion Final”(Triceps,abs).Al exhalar..aleja las mancuernas de tus pezones y pecho estirando los brazos,aprieta fuerte triceps,aun CODOS arriba y espalda estirada,luego regresa a posicion incial y repite.Haz 20-30reps 4 sets.Ver imagen #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY65xol0RQ5vgAGK9UfNuRJLC22_jAiAtLpuQ8YKd5X15nsYsD0fN40ZyY2y3kH2-WQo6pr_cOAs2Md9vxahUnaf36yUz55pL2uqgkkLr8UKqwnweYITDrDg_vxbV98ft0xBNrzjjaBioh/s1600/JUNE_%25232_TRICEPS_MULA_ENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="862" data-original-width="686" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY65xol0RQ5vgAGK9UfNuRJLC22_jAiAtLpuQ8YKd5X15nsYsD0fN40ZyY2y3kH2-WQo6pr_cOAs2Md9vxahUnaf36yUz55pL2uqgkkLr8UKqwnweYITDrDg_vxbV98ft0xBNrzjjaBioh/s320/JUNE_%25232_TRICEPS_MULA_ENDING_2017.jpg" width="254" /></a></div>
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<br />3.-Triceps con Polea “Posicion Inicial”(triceps,abs).<br />Recuerda NO pongas muchos platos, solo algo de peso ligero-mediano que puedas CONTROLAR y nunca perder tu POSTURA o TECNICA,recuerda haremos mas repeticiones..ahora agarra la soga con ambas manos, bajala y colocala al nivel del pecho medio con tus brazos pegados al cuerpo y manos cerca de tus pezones(ver imagen en detalle)brazos SEMIFLEXIONADOS y manten tus Hombros alineados verticalmente con tus codos(ver imagen)...Respira.Ver imagen #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioB8DQRE-AhXgFvYYPR7Pu8_BGvlLR3EChEHiLr8-8upy8Kfs7oElEl4rgdaiZmsQz-6nCSU6s99rJvf2x750qQbjRHVCvhdlWsK38b6oedrxey79nvNRzu-ULsZCk530ZAFhUVOcKDM1j/s1600/JUNE_BELLA%25233_START-TRICEP-CABLE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioB8DQRE-AhXgFvYYPR7Pu8_BGvlLR3EChEHiLr8-8upy8Kfs7oElEl4rgdaiZmsQz-6nCSU6s99rJvf2x750qQbjRHVCvhdlWsK38b6oedrxey79nvNRzu-ULsZCk530ZAFhUVOcKDM1j/s320/JUNE_BELLA%25233_START-TRICEP-CABLE_2017.jpg" width="213" /></a></div>
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<br />4.-Triceps con Polea “Posicion Final”(triceps,abs).<br />Ahora al exhalar aleja ANTEBRAZOS de tu pecho estirando los brazos y aun manteniendo estos PEGADOS a tu cuerpo ademas de los CODOS,aprieta fuertemente tus abdominales y Triceps!!..luego regresa a posicion inicial y repite..sentiras el ardor muscular en la repeticion 23....manten espalda bien DERECHA y sacando el pecho(ver imagen en detalle). Haz 20-30reps 4 sets. Ver imagen#4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ9sg4mCzT0Vq5Th115-poFH9lKhWfB2d6Ge2WJOhFhI6LNXS9z9jQRPTZ59TZ8a7G8MLoNiVM8X6hpfbcR91fb1Ban2IAc7H5y8-xlMDRvhmZZqeRFLO4FD-fsEvXaB3z6D5ZuLh0y4-x/s1600/JUNE_BELLA%25234_ENDING_TRICEPCABLE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ9sg4mCzT0Vq5Th115-poFH9lKhWfB2d6Ge2WJOhFhI6LNXS9z9jQRPTZ59TZ8a7G8MLoNiVM8X6hpfbcR91fb1Ban2IAc7H5y8-xlMDRvhmZZqeRFLO4FD-fsEvXaB3z6D5ZuLh0y4-x/s320/JUNE_BELLA%25234_ENDING_TRICEPCABLE_2017.jpg" width="213" /></a></div>
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<br />5.- Pecho Cables Cruzados “Posicion Inicial”(Pectorales marcando la linea media que marca el pecho,abs).Este ejercicio MARCARA y TONIFICARA la linea media del pecho,recuerda NO pesado, UTILIZA algo ligero-mediano, coloca los brazos de la maquina al nivel medio de tu Pecho y Pezones(ver imagen en detalle),parate en desplante y coloca tus manos en los agarres laterales de los cables,abre tus brazos lo mas que puedas abriendo dedos de las manos y siente el estiramiento...Respira. Ver imagen #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTG9YpSCkUcpNrwB3UnAiIb5-XmSqnOCKX0UodTy7Rtt1TPni_ySsTetJkgF_m5S-Yc2dKV4W54HGGPltgBtXR-j6G_jx_GDqaZ7P2k0VYOXxMj3GWcw4Cg_vxQXNYV0Tj4nhvexVCZdp/s1600/JUNE_%25235_OK-+CABLECROOS-START_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTG9YpSCkUcpNrwB3UnAiIb5-XmSqnOCKX0UodTy7Rtt1TPni_ySsTetJkgF_m5S-Yc2dKV4W54HGGPltgBtXR-j6G_jx_GDqaZ7P2k0VYOXxMj3GWcw4Cg_vxQXNYV0Tj4nhvexVCZdp/s320/JUNE_%25235_OK-+CABLECROOS-START_2017.jpg" width="213" /></a></div>
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<br />6.- Pecho Cables Cruzados “Posicion Final”(pecho linea media ,hombros,abs).<br />Ahora al exhalar aprieta abdominales y fuertemente el pecho al mover tus brazos estirandolos completamente hacia el FRENTE como si fueras a aplaudir, manten pecho hacia AFUERA y espalda DERECHA(mira imagen)luego regresa brazos atras a posicion inicial sintiendo el estiramiento y repite. Tomate tu tiempo y no hagas RAPIDO este ejercicio o los anteriores.Haz 20-30reps 4sets.Ver imagen #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Px4e919o7jpsrqczW5QfTAB_sk2R_3XHIAoM3JE-hGtO5QRQtDpc3Elyh9aSzeLEHrcYW-Ce38kgAqSf3d5wEf8u0QNYzWX1OP_tkhLQEGmt9ySCPWuLTtXFWtWXXweIfmYTKtm9gYqQ/s1600/JUNE_BELLA%25236_ENDING-CROSSCABLE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Px4e919o7jpsrqczW5QfTAB_sk2R_3XHIAoM3JE-hGtO5QRQtDpc3Elyh9aSzeLEHrcYW-Ce38kgAqSf3d5wEf8u0QNYzWX1OP_tkhLQEGmt9ySCPWuLTtXFWtWXXweIfmYTKtm9gYqQ/s320/JUNE_BELLA%25236_ENDING-CROSSCABLE_2017.jpg" width="213" /></a></div>
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Para entender mejor estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Muchas a Tony Wiseniewski dueno de UltraBodyGym y utilizar su bello gym para estas fotos. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> .<br />Bendiciones.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com1tag:blogger.com,1999:blog-8831799800618268088.post-42737679213644711122017-06-19T12:46:00.000-07:002017-06-19T12:46:08.346-07:00Article of May 2017 / Artículo de Mayo 2017<div style="text-align: justify;">
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Fitness Article in the Adelante Magazine “Basic Shoulder Exercises”with Dumbbells May 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguHPb3rtvQOqqKPNnO-bgzDZWh-HW3q_x80IILAkBv2y7UnPrkOF9HTLZpZh5PI6hUlDxsEIxnCWU-NtZnOfV2pY-yJsNqUUL6KTQ_-i3Y3-y-6fOXVPJl69Wz7hiHAxR0P58Gg6s7DKYZ/s1600/ADELANTE_COVER_MAYO_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="751" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguHPb3rtvQOqqKPNnO-bgzDZWh-HW3q_x80IILAkBv2y7UnPrkOF9HTLZpZh5PI6hUlDxsEIxnCWU-NtZnOfV2pY-yJsNqUUL6KTQ_-i3Y3-y-6fOXVPJl69Wz7hiHAxR0P58Gg6s7DKYZ/s320/ADELANTE_COVER_MAYO_2017.jpg" width="250" /></a></div>
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<br />Hello my dear readers I hope the warm weather inspires you to put great effort to stay or get in shape looking and feeling good showing your upper body when you go to the beach. Woking out in balance the Shoulder Muscles(deltoids) will give you a Perfect Looking frame in your TORSO not just in men but in women too, the way your Clothing will LOOK in your body to FIT perfect will depend in the SHAPE..a good shape of your Shoulders...so we have to know that we have the frontal or anterior ...then the middle or lateral and at last the back or posterior Shoulder Muscles, we have to follow technique to HIT correctly these muscles with the Correct Posture,Alignment and Breathing.Remember that if you DON’T pre warm up your Body with at least 15-20 mins on the “treadmill- elliptical” to raise your Body Temperature and then follow by 1min of circle rotations of your Arms starting from the shoulders with out ANY weight...you can HURT seriously the Shoulder JOINT and then you won’t be able to do ANY upper body exercises since the Shoulders are the MOST important muscles to do ALL Upper Body Exercises...so be Careful, be aware, get AWAY from your I-Phone and follow a CLEAN Technique.<br /><br /><br />1.- “Sitting Shoulder Press with Dumbbells” Starting Position( frontal and middle -lateral deltoids).<br />Please start with NOT to heavy weight in your first SET....after the this you can then increased the weight and you body can prepare for more tuff push. Sit and put your back totally straight on the back of the bench, put the dumbbells really close to your shoulders with arms flexed(see image in detail)..elbows open with chest lift UP and holding IN your stomach....Inhale. See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhs4jjphRaPCaZti3brnDHPR0lsHpu_RJ9w8vh9dxQHApuBQqMB90UMBbgAPypqCXINRGh6HDs91xhstJhXI7R5iA79ipMapJ_5sOhOeJ6zNN8GC_MasoyDN93HFjmb7B9AsTgFsnkmYIM/s1600/MAY_tfxx_SHOULD-PRESS%25231_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhs4jjphRaPCaZti3brnDHPR0lsHpu_RJ9w8vh9dxQHApuBQqMB90UMBbgAPypqCXINRGh6HDs91xhstJhXI7R5iA79ipMapJ_5sOhOeJ6zNN8GC_MasoyDN93HFjmb7B9AsTgFsnkmYIM/s320/MAY_tfxx_SHOULD-PRESS%25231_2017.jpg" width="213" /></a></div>
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<br />2.- “Sitting Shoulder Press with Dumbbells” Ending Position( frontal and middle -lateral deltoids).<br />As you Exhale...Lift your arms UP with OUT locking them or HYPER EXTENDING....this is one of the most commun ERROR doing this exercise....maintain your arms up with a little semi flexion and do not TENSE the muscles next to your Neck(trapezes) squeeze your abs very tight ...then return arms back down dumbbells level of the shoulders...DO NOT “smash or hit” the dumbbells EVER....It’s VERY dangerous for your elbows.. doing this is Stupid and not Safe....4sets -20reps. See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5yZTwZ-5I5PvMYQcbGXcwgz_q0Q_0VOQYIukxeNGorddqWnXClj0Y-mm9Y3UvUgWXkxtmfx8BNMaXdwOw6HCoJKus_CUVGSmDl9lLCVwKq0cc8JuIs-cxYmtmz2U7WycSjWF-J5TLWHDZ/s1600/MAY_SHOULD-PRESS%25232ENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="912" data-original-width="687" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5yZTwZ-5I5PvMYQcbGXcwgz_q0Q_0VOQYIukxeNGorddqWnXClj0Y-mm9Y3UvUgWXkxtmfx8BNMaXdwOw6HCoJKus_CUVGSmDl9lLCVwKq0cc8JuIs-cxYmtmz2U7WycSjWF-J5TLWHDZ/s320/MAY_SHOULD-PRESS%25232ENDING_2017.jpg" width="241" /></a></div>
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<br />3.- “Lateral Shoulders with Dumbbells” Standing Starting Position( Lateral -middle deltoids).<br />Stand with feet wide apart for a good Stand....put the Dumbbells laterally next to your Hips(see image in detail)....keep back always Straight, chest UP and open,hold your stomach ....Inhale.See image #3. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcIvW-F5UpLP7a5inDnO99s9OIqZn9cCWqkmU_XZHq2PucS_vteQtbJJeAcRo_eLGIe8zhVRcocRYee9oVKcg1ftDqB6ZBI3EopnLqcEc2tR2wkwBTo3iVC1abKpv71nXZTk1IaWYLjCO/s1600/MAYO_BELLA_%25233_startt-later-shoulder_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="934" data-original-width="593" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcIvW-F5UpLP7a5inDnO99s9OIqZn9cCWqkmU_XZHq2PucS_vteQtbJJeAcRo_eLGIe8zhVRcocRYee9oVKcg1ftDqB6ZBI3EopnLqcEc2tR2wkwBTo3iVC1abKpv71nXZTk1IaWYLjCO/s320/MAYO_BELLA_%25233_startt-later-shoulder_2017.jpg" width="203" /></a></div>
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<br />4.- “Lateral Shoulders with Dumbbells” Standing Ending Position( Lateral -middle deltoids).<br />As you Exhale and squeezing your abs really tight bring your arms UP extending them but NOT fully locking them(see image in detail)be careful ...keep a slightly bend in your arms and in your elbows also do NOT bring the Dumbbells higher that your ears or you may twitch your Neck...then return to starting position and repeat.4sets - 20reps.See image #4. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIHYwUEFuEbP980AvcDfrg1bAVyV8NROhUrz3wu6_cX0qQxshbsWxxbXkF-i-WrTAb3K0Oup8IACnjc0LccVZuyadqecah8gntGwWUROr95NVZIUSfhu6EMnUawjqq7fKM-PP6UqIpnFX2/s1600/MAY_BELLA_LATERAL-SHOULD_%25234-ENDINMG_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="898" data-original-width="699" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIHYwUEFuEbP980AvcDfrg1bAVyV8NROhUrz3wu6_cX0qQxshbsWxxbXkF-i-WrTAb3K0Oup8IACnjc0LccVZuyadqecah8gntGwWUROr95NVZIUSfhu6EMnUawjqq7fKM-PP6UqIpnFX2/s320/MAY_BELLA_LATERAL-SHOULD_%25234-ENDINMG_2017.jpg" width="249" /></a></div>
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<br />5.- “Back Shoulders with Dumbbells” Starting Position (back - posterior deltoids).<br />Position your body as you see in the image,feet hips wide apart and lean your body forward ,semi-flex your legs and have in mind that your ABS and your QUADRICEPS will be the main support to stabilize the exercise to make you only work out the BACK shoulders...all my cues I mentioned before will give you a CLEAN technique and correct POSTURE...I see many people doing this exercise WRONG....so put the dumbbells right in front of your knees,hold your stomach in...Inhale.See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Oc0OYJ_KfTbMikNKq9a-LN0PQIAZZvkvuQTIs8DMw5zWYw6GdTz4u4syuwlO70b5ZhZeGi7f35mHwr7zILc7gkOzMMmEMHPi5Gn5E4bfTjC92u3C_lKJ16zgjeFqlHzGt_1ePeWt5u4V/s1600/MAYO_%25235_BELLA-START_BACKSHOULDER_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="843" data-original-width="602" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Oc0OYJ_KfTbMikNKq9a-LN0PQIAZZvkvuQTIs8DMw5zWYw6GdTz4u4syuwlO70b5ZhZeGi7f35mHwr7zILc7gkOzMMmEMHPi5Gn5E4bfTjC92u3C_lKJ16zgjeFqlHzGt_1ePeWt5u4V/s320/MAYO_%25235_BELLA-START_BACKSHOULDER_2017.jpg" width="228" /></a></div>
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<br />6.- “Back Shoulders with Dumbbells” Ending Position (back - posterior deltoids).<br />As you exhale squeezing your abs really tight bring your arms UP extending them but NOT fully locking them, keep a slightly semi flexion(see image in detail)...if you hyperextend your arms you won’t be able to STIMULATE correct the back shoulder...also keep the dumbbells as high as your ears....see image again in detail then return to starting position and repeat. 4sets - 20reps.See image #6. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqEf_2y6kmxPs6xdqaEnZ1r_S6WAVyTq_Uorm6M9pTW-YtRYrljc_TjrEGfHsCubFmWwWdd18Hk5zWzojSHEagXEudw_BZO9W4ZhiwCuDoFrnMwENceaB8Qf2hB_3dV1YkOxX7yUOSKSCC/s1600/MAYO_BACKSHOULDER+BELLA_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="904" data-original-width="626" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqEf_2y6kmxPs6xdqaEnZ1r_S6WAVyTq_Uorm6M9pTW-YtRYrljc_TjrEGfHsCubFmWwWdd18Hk5zWzojSHEagXEudw_BZO9W4ZhiwCuDoFrnMwENceaB8Qf2hB_3dV1YkOxX7yUOSKSCC/s320/MAYO_BACKSHOULDER+BELLA_2017.jpg" width="221" /></a></div>
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<br />Now days People who goes to the Gym are less and less AWARE of being focus and concentrate to execute a SAFE and CORRECT Exercise thanks to the distractions of the I-Phones , I-Pads or any device that is in your HEAD or EYES....reason why people see less RESULTS physically and getting HURT cause they don’t have CAUTION or care of their OWN Body and Mind.<br /><br /><br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />Blessings<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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Articulo en la Revista Adelante “Ejercicios Basicos de Hombro”con mancuernas Mayo 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguHPb3rtvQOqqKPNnO-bgzDZWh-HW3q_x80IILAkBv2y7UnPrkOF9HTLZpZh5PI6hUlDxsEIxnCWU-NtZnOfV2pY-yJsNqUUL6KTQ_-i3Y3-y-6fOXVPJl69Wz7hiHAxR0P58Gg6s7DKYZ/s1600/ADELANTE_COVER_MAYO_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="751" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguHPb3rtvQOqqKPNnO-bgzDZWh-HW3q_x80IILAkBv2y7UnPrkOF9HTLZpZh5PI6hUlDxsEIxnCWU-NtZnOfV2pY-yJsNqUUL6KTQ_-i3Y3-y-6fOXVPJl69Wz7hiHAxR0P58Gg6s7DKYZ/s320/ADELANTE_COVER_MAYO_2017.jpg" width="250" /></a></div>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1658038080874829">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1658038080874829</a></div>
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<br />Hola mis queridos lectores espero que el clima calientito les motive para mantenerte o ponerte en FORMA y vernos excelentes al quitarte tu camisa cuando vayas a la playa.Trabajando de manera balanceada los Musculos del Hombro o tambien llamados Deltoides te daran un aspecto fantastico a tu Persona tanto en Hombres como Mujeres, la manera en que nuestra ropa se ASIENTA y ajusta al Cuerpo depende de un buen volumen en estos musculos “los hombros”....debemos de saber que existen 3...Hombros frontales o anteriores....Hombros mediales o laterales y Hombros traseros o posteriores, estos debe ser trabajados por separado correctamente para ser ESTIMULADOS con eficacia manteniendo una buena Postura, Alineamiento y Respiracion.Recuerda que si NO pre-calientas tu Cuerpo de 15-20 mins en una “Caminadora o Eliptica” elevenado tu temperatura corporal seguida de 1min de rotacion circular de brazos de la articulacion de hombros SIN ningun peso o mancuerna puedes LASTIMAR seriamente la ARTICULACION del hombro....la cual si es danada te IMPEDIRA por completo hacer NINGUN ejercicio de tu Torso ya sea “Pecho o Espalda” asi que ten CUIDADO, esta Atento, ALEJATE de tu I-Phone y realiza los ejercicios con una TECNICA limpia.Escucha mis indicaciones:<br />1.- “Hombro Sentado con Mancuernas” Posicion Inicial(Deltoides frontal/ medial - lateral).<br />Por favor agarra unas mancuernas NO pesadas en tu primer Set...despues de este y ya calentado tu Hombro estara listo a EMPUJAR mancuernas pesadas.Sientate y coloca tu espalda derechita en el respaldo,pon las mancuernas cerca de tus hombros con brazos flexionados(ver imagen en detalle)...codos abiertos,sacando tu pecho hacia AFUERA y metiendo completamente tu Estomago....Respira.Ver imagen #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqIxJ6_bQJYBeccj6894rrhrD2YRakS0HA_3sGP0vtLn8mXkHlol08h9uwXM1BqyBKMPajZAWTq7VGGg3XHroePVCreIA7Dc8xAKx72kS8qcwCGnf2daB1ih0LUYJA5AO8NC1e6RqlKDP3/s1600/MAY_tfxx_SHOULD-PRESS%25231_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqIxJ6_bQJYBeccj6894rrhrD2YRakS0HA_3sGP0vtLn8mXkHlol08h9uwXM1BqyBKMPajZAWTq7VGGg3XHroePVCreIA7Dc8xAKx72kS8qcwCGnf2daB1ih0LUYJA5AO8NC1e6RqlKDP3/s320/MAY_tfxx_SHOULD-PRESS%25231_2017.jpg" width="213" /></a></div>
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<br />2.- “Hombro Sentado con Mancuernas” Posicion Final(Deltoides frontal/ medial - lateral).<br />Ahora al Exhalar...estira tus brazos hacia ARRIBA sin Hiperextenderlos....este es el ERROR mas comun que la gente realiza en este ejercicio..manten tus brazos levantados y siempre con una ligera semiflexion en tus codos y SIN tensar los musculos de tu cuello(trapezios) ,aprieta fuertemente tus abdominales..luego regresa las mancuernas a cerca de tus hombros a posicion inicial...no GOLPEES las mancuermas al LEVANTARLAS, este IMPACTO es malisimo para tus CODOS..golpearlas es una estupidez y muy Inseguro pues las mancuernas te pueden caer en tu cabeza. 4set - 20reps.Ver imagen#2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEighBiJo1KpkGOJ3OVv0BP3zlY5hb7iphfITxBrf38aPzNpvWhsYb1rx6rhyPdjLwCViw09n3LDf7hjHq_zc_9z5jpfpQjJASmWIpan6LAIEK53EjGbkAgupCTFB7xLo2vNT9zdV-8G9lSy/s1600/MAY_SHOULD-PRESS%25232ENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="912" data-original-width="687" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEighBiJo1KpkGOJ3OVv0BP3zlY5hb7iphfITxBrf38aPzNpvWhsYb1rx6rhyPdjLwCViw09n3LDf7hjHq_zc_9z5jpfpQjJASmWIpan6LAIEK53EjGbkAgupCTFB7xLo2vNT9zdV-8G9lSy/s320/MAY_SHOULD-PRESS%25232ENDING_2017.jpg" width="241" /></a></div>
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<br />3.- “Hombros Laterales con Mancuernas” Posicion Inicial (Deltoides Lateral-mediales).<br />Parate con los pies al ancho de la caderas para asentarte bien en piso..pon las Mancuernas a los lados de tus Caderas(ver imagen en detalle)..manten tu espalda Derechita,pecho empujado hacia afuera y mete tu estomago...Respira.Ver imagen #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcIvW-F5UpLP7a5inDnO99s9OIqZn9cCWqkmU_XZHq2PucS_vteQtbJJeAcRo_eLGIe8zhVRcocRYee9oVKcg1ftDqB6ZBI3EopnLqcEc2tR2wkwBTo3iVC1abKpv71nXZTk1IaWYLjCO/s1600/MAYO_BELLA_%25233_startt-later-shoulder_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="934" data-original-width="593" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcIvW-F5UpLP7a5inDnO99s9OIqZn9cCWqkmU_XZHq2PucS_vteQtbJJeAcRo_eLGIe8zhVRcocRYee9oVKcg1ftDqB6ZBI3EopnLqcEc2tR2wkwBTo3iVC1abKpv71nXZTk1IaWYLjCO/s320/MAYO_BELLA_%25233_startt-later-shoulder_2017.jpg" width="203" /></a></div>
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4.- “Hombros Laterales con Mancuernas” Posicion Final (Deltoides Lateral-mediales).<br />Al exhalar y apretando fuertemente tus abdominales levanta tus brazos hacia ARRIBA pero sin hiperextenderlos(ver imagen en detalle)recuerda semiflexiona tus CODOS un poquitin....ten cuidado,tambien NO levantes mas arriba de tus orejas las mancuernas(ver imagen) porque puedes lastimar tu Cuello...luego regresa a posicion inicial y repite.4sets - 20reps.Ver imagen #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIHYwUEFuEbP980AvcDfrg1bAVyV8NROhUrz3wu6_cX0qQxshbsWxxbXkF-i-WrTAb3K0Oup8IACnjc0LccVZuyadqecah8gntGwWUROr95NVZIUSfhu6EMnUawjqq7fKM-PP6UqIpnFX2/s1600/MAY_BELLA_LATERAL-SHOULD_%25234-ENDINMG_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="898" data-original-width="699" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIHYwUEFuEbP980AvcDfrg1bAVyV8NROhUrz3wu6_cX0qQxshbsWxxbXkF-i-WrTAb3K0Oup8IACnjc0LccVZuyadqecah8gntGwWUROr95NVZIUSfhu6EMnUawjqq7fKM-PP6UqIpnFX2/s320/MAY_BELLA_LATERAL-SHOULD_%25234-ENDINMG_2017.jpg" width="249" /></a></div>
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5.- “Hombros Posteriores con Mancuernas” Posicion Inicial (Deltoides traseros - posteriores).<br />Posiciona tu cuerpo como me ves en la imagen, pies abiertos al ancho de las caderas y tu cuerpo flexionado hacia adelante,semiflexiona tus piernas y ten en mente que tus ABDOMINALES y CUADRICEPS seran el Soporte Principal para mantener y ESTABILIZAR este ejercicio para SOLO utilizar los hombros Traseros...todas mis indicaciones anteriores te dara una TECNICA limpia y una correcta POSTURA...Es muy comun ver gente haciendo INCORRECTAMENTE este ejercicio..Entonces pon las macuernas enfrente de tus cuadriceps y rodillas,mete tu estomago....Respira.Ver imagen #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Oc0OYJ_KfTbMikNKq9a-LN0PQIAZZvkvuQTIs8DMw5zWYw6GdTz4u4syuwlO70b5ZhZeGi7f35mHwr7zILc7gkOzMMmEMHPi5Gn5E4bfTjC92u3C_lKJ16zgjeFqlHzGt_1ePeWt5u4V/s1600/MAYO_%25235_BELLA-START_BACKSHOULDER_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="843" data-original-width="602" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Oc0OYJ_KfTbMikNKq9a-LN0PQIAZZvkvuQTIs8DMw5zWYw6GdTz4u4syuwlO70b5ZhZeGi7f35mHwr7zILc7gkOzMMmEMHPi5Gn5E4bfTjC92u3C_lKJ16zgjeFqlHzGt_1ePeWt5u4V/s320/MAYO_%25235_BELLA-START_BACKSHOULDER_2017.jpg" width="228" /></a></div>
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6.- “Hombros Posteriores con Mancuernas” Posicion Final (Deltoides traseros - posteriores).<br />Ahora al Exhalar aprieta fuerte tus abdominales y levanta tus brazos hacia ARRIBA sin hiperextenderlos para estimular correctamente SOLO los hombros posteriores,manten las mancuernas al nivel de las orejas(ver imagen en detalle)..luego regresa a posicion inicial y repite.4sets - 20reps.Ver imagen #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqEf_2y6kmxPs6xdqaEnZ1r_S6WAVyTq_Uorm6M9pTW-YtRYrljc_TjrEGfHsCubFmWwWdd18Hk5zWzojSHEagXEudw_BZO9W4ZhiwCuDoFrnMwENceaB8Qf2hB_3dV1YkOxX7yUOSKSCC/s1600/MAYO_BACKSHOULDER+BELLA_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="904" data-original-width="626" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqEf_2y6kmxPs6xdqaEnZ1r_S6WAVyTq_Uorm6M9pTW-YtRYrljc_TjrEGfHsCubFmWwWdd18Hk5zWzojSHEagXEudw_BZO9W4ZhiwCuDoFrnMwENceaB8Qf2hB_3dV1YkOxX7yUOSKSCC/s320/MAYO_BACKSHOULDER+BELLA_2017.jpg" width="221" /></a></div>
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En la Actualidad la gente que viene a los Gyms esta cada vez mucho menos CONSIENTE o ALERTA de lo que hace, sin enfocarse o estar CONCENTRADA al ejecutar los Ejercicios de manera CORRECTA y SEGURA gracias a las malditas DISTRACCIONES con los I-Phones, I-Pads o Audifonos en tu Cabeza..razon por la cual la gente no obtiene los resultados Fisicos de Bajar de Peso o hacer Musculo y tiende a LASTIMARSE el CUERPO a la primera al NO escuchar a su MENTE : ”que musculo estoy trabajando?”...<br /><br /><br />Para entender mejor estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Muchas Gracias a Tony Wiseniewski dueno de UltraBodyGym por utilizar su bello gym para estas fotos. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> .<br />Bendiciones.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-70605425031678547922017-06-19T12:29:00.003-07:002017-06-19T12:29:32.751-07:00Article of April 2017 / Artículo de Abril 2017<div style="text-align: justify;">
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Fitness Article in the Adelante “Bigger Back and Biceps” Full Extension and Contraction April 2017.</h2>
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Hello my dear readers when we see an Extraordinary “Ballerina or Dancer” in Performances or in Sports we watch an Outstanding and Powerful “Swimmer or Gymnast” the only thing that make them Stand Out is their “Technique” and Practice learned and rehearsed over and over to become Excellent, well this happen as well in Resistance training. Technique makes a big difference in how your body gets in better shape working out correctly the Full range of Motion of the Muscles or Joints we are using.Muscle Isolation and Control of our full body will translate in a Great Develop of our Muscles ...so when we are working out Back and Biceps we need to understand 2 movements, one Full EXTENSION or starting of the exercise..and Full CONTRACTION or ending of the exercise, if we dont clean our movements we will NOT work correctly the muscle you are working out and you won’t see any progress at all if you don’t THINK in this.It seems easy just to pull and push but IT’S NOT you have to put some technique..so listen to my Cues in the following exercises:<br />
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1.- “Standing Back with Resistance Band” Starting Position (muscles of the back, abs).<br />
Put the band in a steady structure and at the level of your shoulders(see the image)...assume a semi-lunge position to have a good stand..arms fully EXTENDED with palms down grabbing the band,make sure the band is not LOSE...move your body back till you feel the tension in the Band,keep your back straight ...inhale....See image #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekvdLfc8LEEiY1TrfclSPZhXe0u3CYDm1pUOY5SRMnQBY3F5sprhQweCebst4iJvb6K6twupl6eew4K9cjzUNuhCd0bpifdK_Qq_KW7d5IFvvEuDN-zPGCDFxvUJsYAYAhK1eHf2ay9OY/s1600/APRIL_BACK%25231-Start-band_colorpeect_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="690" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekvdLfc8LEEiY1TrfclSPZhXe0u3CYDm1pUOY5SRMnQBY3F5sprhQweCebst4iJvb6K6twupl6eew4K9cjzUNuhCd0bpifdK_Qq_KW7d5IFvvEuDN-zPGCDFxvUJsYAYAhK1eHf2ay9OY/s320/APRIL_BACK%25231-Start-band_colorpeect_2017.jpg" width="204" /></a></div>
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2.- “Standing Back with Resistance Band” Ending Position (muscles of the back, abs).<br />
As you exhale squeeze your abs and pull or CONTRACT both arms and hands close to your chest,make sure your elbows are open and way back as posible to squeeze the muscles of the upper and middle back(see image in detail) make sure you are really grounded to the floor, now inhale and come to starting position and repeat...4 sets -20reps.See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBEDdamYlKULoS6l2Te40l8c35ScRVBUlH6IHYI1EBCFBYdWj169xnrPoh1VslKYlKbYkAas2s-Z8znHuZSCKV9MCCHhgM1nAeiowrLzxzbH2tY3vY-XaI4alk_54bKkPBaUgiAZB9fr7/s1600/APRIL_BACK%25232-Ending-BAND_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBEDdamYlKULoS6l2Te40l8c35ScRVBUlH6IHYI1EBCFBYdWj169xnrPoh1VslKYlKbYkAas2s-Z8znHuZSCKV9MCCHhgM1nAeiowrLzxzbH2tY3vY-XaI4alk_54bKkPBaUgiAZB9fr7/s320/APRIL_BACK%25232-Ending-BAND_2017.jpg" width="213" /></a></div>
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3.-“Standing Biceps with Resistance Band” Starting Position(biceps,abs).<br />
Again put the band in a steady structure arms at the level of your nipples(see image),assume a semi lunge stand and move your body back to tense the band,Palms face up grabbing the band,keep chest out, back totally straight, arms fully EXTENDED....inhale.See image #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOqZ4ShBlRF9ZZsLXvHt2llSzHymOWlKDcdhg8YIHEakZvKtne4oQYr1z-79xUH8v4l8TKNa7kHgR1tchzD-D9OXdgXaPjN53l8A_LAxV7SlSHzqMlOh35xMMTkVGjEgvlGy3e_sV_MnYU/s1600/APRIL_BIeeCPS%25233-Start-Band_2017+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOqZ4ShBlRF9ZZsLXvHt2llSzHymOWlKDcdhg8YIHEakZvKtne4oQYr1z-79xUH8v4l8TKNa7kHgR1tchzD-D9OXdgXaPjN53l8A_LAxV7SlSHzqMlOh35xMMTkVGjEgvlGy3e_sV_MnYU/s320/APRIL_BIeeCPS%25233-Start-Band_2017+%25281%2529.jpg" width="213" /></a></div>
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4.-“Standing Biceps with Resistance Band” Ending Position(biceps,abs).<br />
Now as you exhale CONTRACT or Flex your arms bringing your hands close to your chest, very important to keep your ELBOWS up during the exercise to isolate the BICEPS, also as you bring your hands to your chest squeezing your biceps open your fingers(see image in detail) to really feel the BURN in the biceps,then come to starting position.4sets - 20reps. See image #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4hOpSFhkBwHcq3HV3JNNmW7kheGk4957w-Eq8NKAmpWjhWzZ6CDneDFdSl6VFLoqomYd840WmeKs_DEMII-DA8J_QL3UbXW1wH4f9IICiHU9apuTg-2G1DRH-InNmfld3ULQl5V9_XAJu/s1600/APRIL_BICEPS-bella%25234_ENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4hOpSFhkBwHcq3HV3JNNmW7kheGk4957w-Eq8NKAmpWjhWzZ6CDneDFdSl6VFLoqomYd840WmeKs_DEMII-DA8J_QL3UbXW1wH4f9IICiHU9apuTg-2G1DRH-InNmfld3ULQl5V9_XAJu/s320/APRIL_BICEPS-bella%25234_ENDING_2017.jpg" width="213" /></a></div>
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5.-“Lat Pull Down Close Grip” with cables Starting Position(upper back, dorsal muscles,abs).<br />
Sit in the machine and fully...really fully EXTEND your arms grabbing the close grip handle,make sure your legs are well grab by the cushion to HOLD your lower body to perform correct this exercise, your back and head are leaning back a little so when you pull the handle doesn’t HIT your nose and face(see image in detail)...Inhale. See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhouJNFQY-Rj9r746f5p8FklVHjG7dKuyL-eY5mrkYfyJLemCR3hX1TMbx7sqzztGTW3ADIIXCdiCiwu4XIabrO0uWFro0y9XThNa2EleSdEvqKYAfxN_P4sH5rHj4UCvwwvFB-oTBqI2p5/s1600/APRIL_BACK%25235Lat-start-closegrip_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhouJNFQY-Rj9r746f5p8FklVHjG7dKuyL-eY5mrkYfyJLemCR3hX1TMbx7sqzztGTW3ADIIXCdiCiwu4XIabrO0uWFro0y9XThNa2EleSdEvqKYAfxN_P4sH5rHj4UCvwwvFB-oTBqI2p5/s320/APRIL_BACK%25235Lat-start-closegrip_2017.jpg" width="213" /></a></div>
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6.-“Lat Pull Down Close Grip” with cables Ending Position(upper back, dorsal muscles,abs).<br />
As you exhale CONTRACT or pull your hands and arms with the handle close to your CHEST, squeezing the muscles of your Back and Dorsals, maintain your chest OUT and OPEN to really HIT the Dorsal Muscles, this will make your back Wider to Look STRONG and MANLY when people see you from Behind, these DORSALS muscles are very Important to work out Guys!!!... specially if your frame or upper body is squinny...then return to starting position again fully EXTENDING your arms up...the repeat. 4sets - 20 reps.See image #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi05C_gltxPOlgLxFP-Q-4LBU98v-reUgHkgoAncuxAhQqBlvmaabYFpDqP33VgHUgUEuhpBcltRJyhEED36osr7OMJrxqMJwrCEoRDE7rQXOMSArQxE2-HGreGTRhQxrXnAjtSbiwvbKYC/s1600/APRIL_BACK-bella%25236Lat-ending_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi05C_gltxPOlgLxFP-Q-4LBU98v-reUgHkgoAncuxAhQqBlvmaabYFpDqP33VgHUgUEuhpBcltRJyhEED36osr7OMJrxqMJwrCEoRDE7rQXOMSArQxE2-HGreGTRhQxrXnAjtSbiwvbKYC/s320/APRIL_BACK-bella%25236Lat-ending_2017.jpg" width="213" /></a></div>
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If you work always with technique your body will shape better and safer also If you train with a Good and Profesional Personal Trainer just make sure he has the knowledge and TECHNIQUE to help you and not Hurt you .<br />
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To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />
Blessings<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
<a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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<h2>
“Mas Grande Espalda y Biceps” Completa Extension y Contraccion Abril 2017.</h2>
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Hola mis queridos lectores cuando vemos a una Extraordinaria “Bailarina o Bailarin” en Escenarios o cuando miramos Destacantes y Poderosos “Nadadores o Gimnastas” lo unico que los hace resaltar es su “Tecnica” y Practica aprendida y ensayada una y otra vez hasta conseguir la Excelencia,bueno esto pasa tambien en el Entrenamiento con Resistencia.TECNICA hara la gran diferencia en como tu Cuerpo se transformara muscularmente con mejor efectividad Trabajando el “Completo Rango de Movimiento” de Musculos o Articulaciones que estamos trabajando.El Aislamiento Muscular y Control Completo del Cuerpo te dara un mejor Desarrollo de las Fibras Musculares....por lo tanto cuando estamos trabajando Espalda y Biceps tenemos que ENTENDER 2 movimientos correctamente, uno:Completa EXTENSION o comienzo del Ejercicio, y el otro: Completa CONTRACCION o termino del Ejercicio, si no LIMPIAMOS y trabajamos Correctamente nuestros movimientos el”Musculo” que estas trabajando no cambiara o sera correctamente ESTIMULADO evitando el progreso de Nuestra Rutina si NO pones atencion en esto.Parece que es muy facil solo JALAR o EMPUJAR sin embargo todo tiene su CHISTE y su TECNICA. Asi que escucha mis Indicaciones:<br />
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1.- “Ejercicio de Espalda Parado con Banda de Resistencia” Posicion Inicial(musculos de la Espalda y abs).Coloca la banda en una estructura solida y al nivel de tus hombros(ver imagen)..ponte en posicion de semi-desplante de pie para no desbalancearte...brazos completamente EXTENDIDOS agarrando la Banda con palmas de las manos hacia abajo, asegurate que la Banda NO este GUANGA...mueve y aleja tu cuerpo para atras hasta sentir TENSA la banda..manten tu Espalda DERECHITA..respira.Ver imagen #1.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekvdLfc8LEEiY1TrfclSPZhXe0u3CYDm1pUOY5SRMnQBY3F5sprhQweCebst4iJvb6K6twupl6eew4K9cjzUNuhCd0bpifdK_Qq_KW7d5IFvvEuDN-zPGCDFxvUJsYAYAhK1eHf2ay9OY/s1600/APRIL_BACK%25231-Start-band_colorpeect_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="690" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekvdLfc8LEEiY1TrfclSPZhXe0u3CYDm1pUOY5SRMnQBY3F5sprhQweCebst4iJvb6K6twupl6eew4K9cjzUNuhCd0bpifdK_Qq_KW7d5IFvvEuDN-zPGCDFxvUJsYAYAhK1eHf2ay9OY/s320/APRIL_BACK%25231-Start-band_colorpeect_2017.jpg" width="204" /></a></div>
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2.-“Ejercicio de Espalda Parado con Banda de Resistencia” Posicion Final(musculos de la Espalda y abs).Al exhalar aprieta fuertemente tus abdominales y Jala o CONTRAE ambos brazos y manos acercandolos a tu pecho,asugurate que tus codos esten abiertos y echados hacia ATRAS para apretar musculos de la espalada Media y Alta(ver imagen en detalle)asegurate que estes bien parado y adherido al suelo,ahora respira otra vez y regresa a pocion de inicio y repite...4sets- 20reps. Ver imagen #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBEDdamYlKULoS6l2Te40l8c35ScRVBUlH6IHYI1EBCFBYdWj169xnrPoh1VslKYlKbYkAas2s-Z8znHuZSCKV9MCCHhgM1nAeiowrLzxzbH2tY3vY-XaI4alk_54bKkPBaUgiAZB9fr7/s1600/APRIL_BACK%25232-Ending-BAND_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBEDdamYlKULoS6l2Te40l8c35ScRVBUlH6IHYI1EBCFBYdWj169xnrPoh1VslKYlKbYkAas2s-Z8znHuZSCKV9MCCHhgM1nAeiowrLzxzbH2tY3vY-XaI4alk_54bKkPBaUgiAZB9fr7/s320/APRIL_BACK%25232-Ending-BAND_2017.jpg" width="213" /></a></div>
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3.- “Ejercicio de Biceps de pie con Banda de Resitencia” Posicion inicial(biceps, abs).<br />
Una vez mas coloca la banda en una estructura solida ahora al nivel de tus pezones (ver imagen) parate de nuevo en posicion de semi desplante y mueve tu cuerpo hacia atras para tensar la banda,agarra la banda con las palmas de las manos hacia ARRIBA, manten pecho abierto,espalda bien derechita y brazos completamente EXTENDIDOS...respira.Ver imagen #3.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOqZ4ShBlRF9ZZsLXvHt2llSzHymOWlKDcdhg8YIHEakZvKtne4oQYr1z-79xUH8v4l8TKNa7kHgR1tchzD-D9OXdgXaPjN53l8A_LAxV7SlSHzqMlOh35xMMTkVGjEgvlGy3e_sV_MnYU/s1600/APRIL_BIeeCPS%25233-Start-Band_2017+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOqZ4ShBlRF9ZZsLXvHt2llSzHymOWlKDcdhg8YIHEakZvKtne4oQYr1z-79xUH8v4l8TKNa7kHgR1tchzD-D9OXdgXaPjN53l8A_LAxV7SlSHzqMlOh35xMMTkVGjEgvlGy3e_sV_MnYU/s320/APRIL_BIeeCPS%25233-Start-Band_2017+%25281%2529.jpg" width="213" /></a></div>
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4.- “Ejercicio de Biceps de pie con Banda de Resitencia” Posicion Final(biceps, abs).<br />
Ahora al exhalar CONTRAE o Flexiona tus brazos y dirige tus manos hacia tu pecho,muy importante que MANTENGAS tus codos hacia arriba al nivel de los hombros durante el Ejercico para AISLAR solo los musculos BICEPS,tambien al mover tus manos hacia tu pecho ABRE los dedos y aprieta mas tus biceps(mira imagen en detalle)para que sientas el ARDOR mas en tus musculos,luego regresa a posicion inicial y repite.4sets - 20resp. Ver imagen #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4hOpSFhkBwHcq3HV3JNNmW7kheGk4957w-Eq8NKAmpWjhWzZ6CDneDFdSl6VFLoqomYd840WmeKs_DEMII-DA8J_QL3UbXW1wH4f9IICiHU9apuTg-2G1DRH-InNmfld3ULQl5V9_XAJu/s1600/APRIL_BICEPS-bella%25234_ENDING_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4hOpSFhkBwHcq3HV3JNNmW7kheGk4957w-Eq8NKAmpWjhWzZ6CDneDFdSl6VFLoqomYd840WmeKs_DEMII-DA8J_QL3UbXW1wH4f9IICiHU9apuTg-2G1DRH-InNmfld3ULQl5V9_XAJu/s320/APRIL_BICEPS-bella%25234_ENDING_2017.jpg" width="213" /></a></div>
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5.”Jalon de Polea para Espalda Sentado Agarre Cerrado” Posicion Inicial(espalda alta,dorsales,abs).Sientate en la Maquina y completamente EXTIENDE super bien tus brazos agarrando el AGARRE CERRADO,asegurate de ajustar en el asiento el COJIN para agarrar tus piernas y no MOVERLAS para ejecutar correctamente este ejercicio,echa tu espalda y cabeza hacia ATRAS un poquitin para que el agarre Cerrado no se ESTRELLE en tu nariz o cara al jalarlo hacia ti(ver imagen en detalle)....respira.Ver imagen #5.</div>
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6.”Jalon de Polea para Espalda Sentado Agarre Cerrado” Posicion Final(espalda alta,dorsales,abs).Ahora exhala y CONTRAE o jala tus manos y brazos el Agarre Cerrado acercandolo a tu PECHO, aprieta fuertementelos musculos de tu espalda y mucho mas tus musculos DORSALES,manten siempre tu pecho abierto y empujado al frente para estimular correctamente tus Dorsales, este ejercico hara tu espalda mas ANCHA y te veras mas Masculino y Musculoso,este es un gran ejercicio para cuando la gente te vea por atras comente “mira que Hombre tan Fuerte” ,si tu Cuerpo no tiene ESPALDA este ejercicio es excelente para los Hombres!!! para no verte Flaquito..luego regresa a posicon inicial nuevamente EXTENDIENDO completamente tus brazos y repite.4sets - 20reps. Ver Imgen #6.</div>
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Si te acostumbras a entrenar siempre con TECNICA tu cuerpo tendra un mejor desarrollo Muscular mirandose mas Perfecto y sin Lesionarte tambien puedes lograr esto con la ayuda de un Entrenador Profesional asugurandote que el posea la TECNICA y la SABIDURIA para ayudarte y NO lastimarte.<br />
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Para entender mejor estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog:<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
Muchas a Tony Wiseniewski dueno de UltraBodyGym y utilizar su bello gym para estas fotos.<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> .<br />
Bendiciones.<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
<a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-23910893534895707162017-05-26T12:51:00.001-07:002017-05-26T12:51:34.828-07:00"Ajustes Corporales y Estiramientos Correctivos" con Octavio <div style="text-align: justify;">
Estas sufriendo de un TERRIBLE dolor que NO se VA o se te QUITA porque te LASTIMASTE tu Cuerpo levantando Mancuernas o Barras muy PESADAS?... o porque NO Calentaste lo SUFICIENTE... Tienes una mala POSTURA y sin Técnica en el ejercicio que estás HACIENDO?... o porque NUNCA estiras o un MAL Entrenador te puso a hacer una RUTINA peligrosa o no APROPIADA a tu "Nivel de Condición Física o EDAD"?... Si tu IGNORAS este DOLOR en tu cuello, espalda baja, cadera o rodilla y continuas HACIENDO ejercicio LASTIMADO sufrirás "Una Lesión más Severa y Complicada", todo el Mundo sufrimos de esto ya sea JOVENES o personas ADULTAS nadie se SALVA... Escucha a tu Cuerpo... Esta Consiente... Entrena Inteligente.<br /><br />Déjame AYUDARTE en una hora para "Ajustar, Alinear, Estirar, Restaurar y darle Alivio" a ese DOLOR tan AGUDO que estas sufriendo en tu CUERPO con mi Técnica de Ajuste Corporal de Pies a Cabeza para ayudarte a estar LIBRE de DOLOR y poder volver a hacer tu Rutina de Ejercicio o simplemente volver a MOVERTE sin DOLOR. Te prometo que te sentirás mucho MEJOR con el primer AJUSTE. Ven a "UltrabodyGym" Gym Privado en West Hollywood... AJUSTES solamente por las TARDES y solo con CITA a partir de las 4pm.<br /><br />Estas sufriendo de un TERRIBLE dolor que NO se VA o se te QUITA porque te LASTIMASTE tu Cuerpo levantando Mancuernas o Barras muy PESADAS?... o porque NO Calentaste lo SUFICIENTE... Tienes una mala POSTURA y sin Técnica en el ejercicio que estás HACIENDO?... o porque NUNCA estiras o un MAL Entrenador te puso a hacer una RUTINA peligrosa o no APROPIADA a tu "Nivel de Condición Física o EDAD"?... Si tu IGNORAS este DOLOR en tu cuello, espalda baja, cadera o rodilla y continuas HACIENDO ejercicio LASTIMADO sufrirás "Una Lesión más Severa y Complicada", todo el Mundo sufrimos de esto ya sea JOVENES o personas ADULTAS nadie se SALVA... Escucha a tu Cuerpo... Esta Consiente... Entrena Inteligente.<br /><br />Déjame AYUDARTE en una hora para "Ajustar, Alinear, Estirar, Restaurar y darle Alivio" a ese DOLOR tan AGUDO que estas sufriendo en tu CUERPO con mi Técnica de Ajuste Corporal de Pies a Cabeza para ayudarte a estar LIBRE de DOLOR y poder volver a hacer tu Rutina de Ejercicio o simplemente volver a MOVERTE sin DOLOR. Te prometo que te sentirás mucho MEJOR con el primer AJUSTE. Ven a "UltrabodyGym" Gym Privado en West Hollywood... AJUSTES solamente por las TARDES y solo con CITA a partir de las 4pm. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8feRgfkwOygB01L_G-fzb1o3iIYFsuCtMzE54LQgFS9lNcPcrt2LT-FrCe2_rSA37sCpD392PrmyXI8WRFMY0MSuWTre8Np1OaXiMSNMejsuKupeaiX-vgn_YZvcyvdPlUG-sg8bxHHwa/s1600/bner_240517_esp2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="792" data-original-width="1200" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8feRgfkwOygB01L_G-fzb1o3iIYFsuCtMzE54LQgFS9lNcPcrt2LT-FrCe2_rSA37sCpD392PrmyXI8WRFMY0MSuWTre8Np1OaXiMSNMejsuKupeaiX-vgn_YZvcyvdPlUG-sg8bxHHwa/s320/bner_240517_esp2.png" width="320" /></a></div>
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-55870917173465383942017-05-26T12:49:00.001-07:002017-05-26T12:49:20.642-07:00"Body Adjustments and Corrective Stretches" with Octavio<div style="text-align: justify;">
Are you suffering of a TERRIBLE pain that doesn't go AWAY because you HURT your Body Lifting Heavy Weights... because you didn't Warm Up enough... Had a Bad Posture doing your exercise... because you NEVER stretch or a Bad Trainer put you to do a WRONG work out NOT proper for your "Level of Fitness or Age"???... If you INGORE this pain in your neck, lower back, hip or knee and you keep working out your will "suffer a more serious injury", anyone can get hurt Young People or Adults no one is INMUNE... Listen to your Body... be Aware... be Smart.<br /><br />Let me HELP you in one hour to "Adjust, Align, Stretch, Restore and Relief" that Acute PAIN you are suffering in your Body with my Technique of Body Adjustment from Head to Toe to help you be PAIN FREE and be able to Work Out or just simply MOVE with out Pain. I promise that you will feel much BETTER with the first ADJUSTMENT. Come to "UltrabodyGym" Private Gym in West Hollywood... Adjustments afternoons ONLY with appointments after 4pm.<br /><br />One hour Adjustment $85.00 .To schedule your appointment contact me here in Facebook to figure the time... "CASH ONLY". Please arrive 10mins before your appointment so I can register at the Gym.<br /><br />Directions to Ultrabodygym in West Hollywood:<br />828 North La Brea Ave... between Waring and Willoughby.<br />Hollywood, CA 90038.</div>
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-59740748538799249062017-03-17T09:22:00.000-07:002017-03-17T09:22:04.854-07:00Article of March 2017 / Artículo de Marzo 2017<div style="text-align: justify;">
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My Fitness Article in the Adelante Magazine “Back and Biceps” new Cool Exercises with TRX and Thick Elastic Band March 2017.</h2>
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<a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1572876922724279">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1572876922724279</a><br />
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Hello my dear readers let’s get back to business and start training your Body to get the athletic Body you want and BURN some calories and FAT.....this time I will show you some Back Exercises with the “TRX” and remember that there are some “RULES” to follow in this Workout that you have to keep in all the exercises. 1.- “ DO NOT LET LOOSE THE TRX STRAPS” when you are staring or finishing the body parts you are performing...2.-Your “Core, Abs or Power House” has to be contract and sucked in all times during the exercise that what will give you a correct “posture” which is “back long, tall and straight”......3.-Your BREATHING is very important, when you prepare for the exercise you “INHALE”....when you are doing the exercise you “EXHALE” if you have a trainer , we will help you synchronize this so you don’t choke.Same with the last exercise with the THICK BAND...DO NOT let it LOOSE and keep you MIND and Attention to the execution of this PULL UP , all these exercises are very challenging and will give you a great SHAPE in your Body!!.<br />
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1.- “TRX BACK” Starting Position(back,biceps and abs).<br />
Please look at the image, we will start with legs semi flex leaning back and a perfect straight back , your feet as wide as your Hips and away where the TRX is hanging this will make the leverage and weight of your body a more INTENSE exercise.Position your legs like I am in the image, now hold the TRX AND YOUR HANDS WILL BE ALWAYS AT THE LEVEL OF YOUR SHOULDERS,got it?....now feel that if you hold this position your back muscles are already working,keep as well your elbows up at shoulder level,as you straight your arms and let your body fall back (INHALE) let the gravity move your all body back and you will feel the “stretch” first of the back.. See image #1.<br />
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2.- “TRX BACK” Ending Position(back,biceps and abs).<br />
Here is the Tuff part... pull your body to the straight Standing Position squeezing your Abs and back, bring your HANDS close to your Shoulders and imagine that you have to try to put together your shoulder blades in your back... (EXHALE)...Do 20 reps 4 sets.See image #2.<br />
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3.- “TRX BICEPS” Starting Position(mostly biceps,back,abs).<br />
Please look at the image, we will start like in the back exercise”let your body hang” BUT this time I will be standing “not sitting” and I will let my arms will be fully extended as we start the biceps curl and at the level of my shoulders, my palms are FACING UP and grabbing the TRX very strong...Inhale.See image #3.<br />
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4.- “TRX BICEPS” Ending Position(mostly biceps,back, abs)<br />
As you Exhale you are going OPEN your hands-fingers and bringing Hands towards your HEAD to do the CURL making sure that your elbows are ALWAYS UP AND AT THE LEVEL OF YOUR NIPPLES to concentrate the work in the BICEPS and make sure your body is fully straight and your abs are squeezing when you are doing the CURL. 4 set of 20 reps. See image#4.<br />
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5.- “ASSISTED PULL UPS” with a Thick Elastic Band Starting Position(full back,biceps and abs).<br />
As well as the TRX this Bands are in most of the gyms but FEW people know how to use them, so let me show you how, place the band in a High Bar and tied it up as a Tie(see the image),make sure is NOT totally in the middle of your body kind of close to the leg that will be stepping on the band (see the image),you will need a little bench to be able to mount and step on the THICK BAND and then HANG ......so step FIRST with both feet on the bench and grab the HIGH Bar..then step with the right foot the band, press DOWN and LOCK the Leg(this will help your body to pull it up),Left foot and leg LOCK very steady till you get FULL extension of the both ARMS and the LEGS as you see me in the image.......Inhale.See image #5.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEE8qsCzomSRlPd-YH-qjvzxCiyZKoeZFN9HqhmvBBqo2S8YKvzGgtTDpMa585b9c3ms1xBBc4AOvJLtbYIU53wNPKHeD39qeNGVsPrMtb_ZWPmfY74duBaacH2L7TEAyutN3wSIFHd21f/s1600/MARCH%25235_PullUP-Start_BAND_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEE8qsCzomSRlPd-YH-qjvzxCiyZKoeZFN9HqhmvBBqo2S8YKvzGgtTDpMa585b9c3ms1xBBc4AOvJLtbYIU53wNPKHeD39qeNGVsPrMtb_ZWPmfY74duBaacH2L7TEAyutN3wSIFHd21f/s320/MARCH%25235_PullUP-Start_BAND_2017.jpg" width="213" /></a></div>
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6.- “ASSISTED PULL UPS” with a Thick Elastic Band Ending Position(full back,biceps and abs).<br />
Here comes the challenge, now as you Exhale keep your LEGS locked and specially the one that has the THICK band, pull you body UP with both ARMS and approaching your CHEST to the BAR, squeeze abs and BICEPS, try as much as you can go UP and stick your head UP and high as you can from the BAR, then return to starting position but DO NOT step on the bench, keep your body Suspended and REPEAT...the THICK band will ASSIST you to do this PULL UP with less difficulty that a FREE Pull Up(see image in detail). 4 sets - 20reps. See image #6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj8SAS-3FRqV0zVSbj6DL1AntGQTxHWl1BqhlvyORfiJZai0QTLydkVwfd5BLElqGWMMYt6Gp6YfWVKadVRa9nM-v3R78ycXzHhiE-QL07Cok-jecu-_UlHWIo5XmwMuLKV0mUryQKORe8/s1600/MARCH%25236_PULLUP-Eding_BACK_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj8SAS-3FRqV0zVSbj6DL1AntGQTxHWl1BqhlvyORfiJZai0QTLydkVwfd5BLElqGWMMYt6Gp6YfWVKadVRa9nM-v3R78ycXzHhiE-QL07Cok-jecu-_UlHWIo5XmwMuLKV0mUryQKORe8/s320/MARCH%25236_PULLUP-Eding_BACK_2017.jpg" width="210" /></a></div>
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To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />
Blessings<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
<a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br />
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<h2>
“Espalda y Biceps” Nuevos Ejercicios con el TRX y Banda Gruesa Elastica Marzo 2017.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVlgURkpBRgKFrC67-7CUkPI3zQ4KKV4hDUe254XjgTxNgV_Bvf5HTKELvSTnPz1Ggu67sXoMAamVvFEExlNvlS2AqXBWVpmMTDgWVqADETPqMY_wiKZrQG7ALIWi7FUnJVeN8VM4-8kKu/s1600/ADELANTE_COVER_MARCH-2017..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVlgURkpBRgKFrC67-7CUkPI3zQ4KKV4hDUe254XjgTxNgV_Bvf5HTKELvSTnPz1Ggu67sXoMAamVvFEExlNvlS2AqXBWVpmMTDgWVqADETPqMY_wiKZrQG7ALIWi7FUnJVeN8VM4-8kKu/s320/ADELANTE_COVER_MARCH-2017..jpg" width="250" /></a></div>
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Hola mis queridos lectores pues Continuemos Entrenando nuestro Cuerpo para lograr vernos Atleticos y poder QUEMAR esas Calorias y Grasa Extra...Esta vez les ensenare Ejercicios de Espalda con el “TRX” recuerda que existen “REGLAS que se tienen que seguir al hacer este entrenamiento....1.-NUNCA DEJES FLOJAS LAS TIRAS de el “TRX” en el empiezo o termino de cada ejercicio....2.-Tus ABDOMINALES siempre deben de estar contaridas para mantener tu espalda derecha y tener BUENA POSTURA en tus ejercicios.....3.-Tu RESPIRACION es muy importante!,siempre que te preparas para el ejercicio “RESPIRAS” y cuando efectuas o terminas el ejercicio “EXHALAS” claro que si tienes un entrenador nosotros te ensenamos a sincronizar esto para que no te ahogues. Lo mismo con el Ultimo ejercicio con la BANDA GRUESA...NO la dejes GUANGA y siempre manten tu ENFOQUE al Ejercicio de esta Dominada,estos Ejercicios son muy Desafiantes y te daran un Excelente Resultado para tu Cuerpo y que se vea Atletico!!!.<br />
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1.- “TRX ESPALDA” Posicion Inicial(espalda,biceps,abs).<br />
Por favor mira la imagen, empezaremos con las piernas semiflexionadas y espalda totalmente estirada,tus pies separados al ancho de tus caderas y lejos del punto donde cuelga el TRX para que tengas palanca y la gravedad al aventar tu Cuerpo hacia atras para hacer mas intenso el ejercicio.Posiciona tus piernas como las tengo en la imagen y agarra el TRX con tus manos ABIERTAS y al Nivel de tus HOMBROS, entiendes?? date cuenta que al estar en esta posicion tus musculos de la espalda ya estan trabajando y tambien cuida de que tus codos esten elevados hacia ARRIBA y al nivel de tus hombros, ahora echate hacia atras y estira los brazos(RESPIRA) y siente INSTANTANEAMENTE el estiramiento de tu espalda primero.Ver imagen #1.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoU6w3hYiCqnYGuvuxk7tTp8vWsGUbXG_IZXrcPBWmtO2oBFMTMpG3bh4fZojPmPR_Umm-7aOy7OoABBXyA3EVWaKHWfNPm9MLksbSv7AzD2XzYNyxjtq8l0_QYNvJDG5EMLpPzsdtYenT/s1600/MARCH%25231_START-BACK_TRX_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoU6w3hYiCqnYGuvuxk7tTp8vWsGUbXG_IZXrcPBWmtO2oBFMTMpG3bh4fZojPmPR_Umm-7aOy7OoABBXyA3EVWaKHWfNPm9MLksbSv7AzD2XzYNyxjtq8l0_QYNvJDG5EMLpPzsdtYenT/s320/MARCH%25231_START-BACK_TRX_2017.jpg" width="199" /></a></div>
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2.- “TRX ESPALDA” Posicion Final(espalda,biceps,abs).<br />
Ahora empieza lo duro...regresa tu cuerpo a la posicion de Pie completamente apretando tus Abdominales y Espalda,acerca ambas MANOS lo mas cerca a tus HOMBROS y PECHO e imagina que tus musculos de atras de tu espalda se Juntan....Exhala,luego regresa a posicion inicial y Repite.20 reps 4sets. Ver inmagen #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLI94jDXzqVWqgATZPAkumDseNCMBT3valEwgK0o-N14Y-xIolUQWI2oxML4NxgOxplmpYDRVrvlkJLeifKxVhFNoaGKWPbuCtkYOrUSsVFEC0gcAF4X_1tgZr4uT5gEDkFhw7ds-BPcbz/s1600/MARCH%25232_ENDIND_BACKTRX_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLI94jDXzqVWqgATZPAkumDseNCMBT3valEwgK0o-N14Y-xIolUQWI2oxML4NxgOxplmpYDRVrvlkJLeifKxVhFNoaGKWPbuCtkYOrUSsVFEC0gcAF4X_1tgZr4uT5gEDkFhw7ds-BPcbz/s320/MARCH%25232_ENDIND_BACKTRX_2017.jpg" width="213" /></a></div>
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3.- “TRX BICEPS” Posicion Inicial(intensamente biceps,espalda,abs).<br />
Por favor mira la imagen,empezaremos como en el ejercicio anterior,deja que tu cuerpo “se cuelgue” y esta vez mi cuerpo estara de Pie “no semi sentado” y dejare que mis brazos esten completamente estirados para preparanos para el flexionamiento y al nivel de los hombros,palmas hacia ARRIBA y agarrando fuerte el TRX..Respira.Ver imagen #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhL-0_z5vo4QKs78iEq-oU4ckussOLB988Km27ONTLSUnCUldkMUWMmGjD4Q3o5h3C0iU3EP9DiP9LceK3Ssijp1gPyHtwa-ikiQCWe4sfio5WLYIYxQfH74blIdMwhfvAsZz6waLsPYrg/s1600/MARCH%25233_bella_BICEPS-start_TRX_2017+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhL-0_z5vo4QKs78iEq-oU4ckussOLB988Km27ONTLSUnCUldkMUWMmGjD4Q3o5h3C0iU3EP9DiP9LceK3Ssijp1gPyHtwa-ikiQCWe4sfio5WLYIYxQfH74blIdMwhfvAsZz6waLsPYrg/s320/MARCH%25233_bella_BICEPS-start_TRX_2017+%25281%2529.jpg" width="215" /></a></div>
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4.- “TRX BICEPS” Posicion Final(intensamente biceps,espalda,abs).<br />
Ahora al exhalar abriras los dedos de tus manos y las acercaras hacia tu CABEZA para hacer el “Curl-flexionamiento”..asegurate de mantener tos codos siempre hacia ARRIBA Y AL NIVEL DE TUS PEZONES para contrar con precision el trabajo solamente de los BICEPS,asegurate de que tu cuerpo y espalda esten ERECTAS con abdominales apretadas al hacer el ejercicio,luego regresa a posicon inicial y repite.4sets 20reps.Ver imagen #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2lrKcOIhyfkJeyjPVjpcPRQCqWOhpRlS9lXFEgKoNjLtFUVJjz5LS33FP_OlSOQ2D9X2IwfIUkLtnCN2TCrxaHNNz3qQ5YxiaclLPr6p-77yrtrGSjcupl2_1FgcxVtmzCRayc8YbhSJ/s1600/MARCH%25234-BELLA_BICEPS-Ending-TRX_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2lrKcOIhyfkJeyjPVjpcPRQCqWOhpRlS9lXFEgKoNjLtFUVJjz5LS33FP_OlSOQ2D9X2IwfIUkLtnCN2TCrxaHNNz3qQ5YxiaclLPr6p-77yrtrGSjcupl2_1FgcxVtmzCRayc8YbhSJ/s320/MARCH%25234-BELLA_BICEPS-Ending-TRX_2017.jpg" width="213" /></a></div>
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5.- “DOMINADAS CON AYUDA” con Banda Gruesa Elastica Posicion inicial(musculos de la espalda,biceps y abs).Como el “TRX estas Bandas Gruesas Elasticas” estan en los Gyms,pero poca gente sabe USARLAS, asi que Escucha como: amarra la Banda Elastica en la barra mas alta como una corbata(mira la imagen)asegurate que NO este en la mitad de tu cuerpo,que este mas cerca de la pierna que esta pisandola(ver imagen),necesitaras un banquito para poder subirte en el y luego PISAR la BANDA GRUESA...ya estando en el banco ahora pisa con la pierna derecha pisando hasta estar la pierna bien ESTIRADA(esto hara ayudarte a elevar tu cuerpo)tambien pierna izquierda ESTIRADA completamente y mantener brazos estirados en la barra....Respira.Ver imagen #5.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEE8qsCzomSRlPd-YH-qjvzxCiyZKoeZFN9HqhmvBBqo2S8YKvzGgtTDpMa585b9c3ms1xBBc4AOvJLtbYIU53wNPKHeD39qeNGVsPrMtb_ZWPmfY74duBaacH2L7TEAyutN3wSIFHd21f/s1600/MARCH%25235_PullUP-Start_BAND_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEE8qsCzomSRlPd-YH-qjvzxCiyZKoeZFN9HqhmvBBqo2S8YKvzGgtTDpMa585b9c3ms1xBBc4AOvJLtbYIU53wNPKHeD39qeNGVsPrMtb_ZWPmfY74duBaacH2L7TEAyutN3wSIFHd21f/s320/MARCH%25235_PullUP-Start_BAND_2017.jpg" width="213" /></a></div>
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6.- “DOMINADAS CON AYUDA” con Banda Gruesa Elastica Posicion Final(musculos de la espalda,biceps y abs).Aqui esta el desafio,ahora al exhalar aun manteniendo las piernas BIEN ESTIRADAS y mas en donde estas pisando la BANDA, mueve tu otra pierna fuera del banco y eleva y JALA tu Cuerpo acercando tu PECHO a la barra,aprieta tu espalda,biceps y abdominales fuertemente,trata de elevar lo mas que puedas tu CABEZA arriba de la barra ,luego regresa a la posicion inicial pero ahora no PISES es banco,la BANDA te asistira a hacerte esta DOMINADA COLGANDO con menos dificultad que haciendola “LIBRE” sin ayuda(ver imagen en detalle).4sets 20reps. Ver imagen#6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj8SAS-3FRqV0zVSbj6DL1AntGQTxHWl1BqhlvyORfiJZai0QTLydkVwfd5BLElqGWMMYt6Gp6YfWVKadVRa9nM-v3R78ycXzHhiE-QL07Cok-jecu-_UlHWIo5XmwMuLKV0mUryQKORe8/s1600/MARCH%25236_PULLUP-Eding_BACK_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj8SAS-3FRqV0zVSbj6DL1AntGQTxHWl1BqhlvyORfiJZai0QTLydkVwfd5BLElqGWMMYt6Gp6YfWVKadVRa9nM-v3R78ycXzHhiE-QL07Cok-jecu-_UlHWIo5XmwMuLKV0mUryQKORe8/s320/MARCH%25236_PULLUP-Eding_BACK_2017.jpg" width="210" /></a></div>
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Para entender mejor estos ejercicios dirigete a mi FACEBOOK : TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
Muchas a Tony Wiseniewski dueno de UltraBodyGym y utilizar su bello gym para estas fotos. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> .<br />
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Bendiciones.<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-66620223905969506192017-03-17T09:05:00.000-07:002017-03-17T09:05:17.085-07:00Article of February 2017 / Artículo de Febrero 2017<div style="text-align: justify;">
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My Fitness article in the Adelante Magazine February 2017 "5 Basic Sport and Yoga Stretches to avoid Muscle soreness or stiffness".</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj04fCaP3xUB92Pyp0d8n0IdiQSkMwDWzJIApSptcKqIhmwdUqlgkSEX15Gs65E-WnTj-1O8k88KJM8NWydmqqxs72Y_XcYozKOzUuNUt8r8cFHEogJAGN5iXSchIb8RmAAbLNGSEpqWRKN/s1600/ADELANTE_COVER_FEBREUARY_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj04fCaP3xUB92Pyp0d8n0IdiQSkMwDWzJIApSptcKqIhmwdUqlgkSEX15Gs65E-WnTj-1O8k88KJM8NWydmqqxs72Y_XcYozKOzUuNUt8r8cFHEogJAGN5iXSchIb8RmAAbLNGSEpqWRKN/s320/ADELANTE_COVER_FEBREUARY_2017.jpg" width="250" /></a></div>
<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1558623497482955">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1558623497482955</a><br />Hello my dear readers remember that stretching is FUNDAMENTAL part for a successful “physical fitness” that will help you avoid muscles soreness and stiffness and also will make your muscles growth and look tone and define.<br />Flexibility is define as the range of motion possible around a joint( such as the shoulder)or around a series of joints(such as the spine). This range of motion is dependent on the extensibility of the soft tissues(muscles or tendons) around the joint itself. Here are some benefits of a regular Flexibility Program. The maintenance of and improvement in flexibility is specially important for older adults; declining flexibility along with reduce muscle mass and decreased muscle strength and endurance can result in less mobility or even loss of function.<br /><br /><br />Remember to warm up your body at least 10 - 15 min. before performing a stretch program.<br /><br /><br />Benefits of Flexibility Training:<br /><br /><br />Decreased risk of injury.<br />Decreased chronic muscle tension.<br />Decreased lower back pain.<br />Decreased stress.<br />Improve posture.<br />Relief of muscle soreness.<br />Increased mind and body connection. <br />Detoxification of the body.<br />Improve ability to perform activities of daily living with out pain or less pain.<br /><br /><br />Here are 5 of some of the basic stretches to do after a hard workout. I will teach you more in the next issues along with another workout. First Learn this ones:<br /><br /><br />Make sure you copy my posture as you see in the images and my cues.<br /><br /><br />1.-Full frontal flexion of the spine.<br />From standing position with legs open bend your body forward keeping legs straight dropping you head down and trying to touch your legs with your hands to stretch hamstrings and back. ( see image #1).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3riTo_QXtJwP34YZe5GcyvKKrPYu0RcXWH45RWO9zoSj_WZXjJN44UBel5c1Ys-5Qwt8Ts4JP-MnBDdtBzQ1aU-m8iloEBmcI475AtTh0plFs1rQW0LJIw1-I7vWsW2X9DDfVLqG-KB5/s1600/FEBRERO_PAGINAS%25231_ADELANTE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3riTo_QXtJwP34YZe5GcyvKKrPYu0RcXWH45RWO9zoSj_WZXjJN44UBel5c1Ys-5Qwt8Ts4JP-MnBDdtBzQ1aU-m8iloEBmcI475AtTh0plFs1rQW0LJIw1-I7vWsW2X9DDfVLqG-KB5/s320/FEBRERO_PAGINAS%25231_ADELANTE_2017.jpg" width="250" /></a></div>
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<br />2.-Child Pose.<br />Facing down and on your knees extend both arms as much as you can and move back your gluts towards you heels to stretch shoulders and lats.( see image #2).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3riTo_QXtJwP34YZe5GcyvKKrPYu0RcXWH45RWO9zoSj_WZXjJN44UBel5c1Ys-5Qwt8Ts4JP-MnBDdtBzQ1aU-m8iloEBmcI475AtTh0plFs1rQW0LJIw1-I7vWsW2X9DDfVLqG-KB5/s1600/FEBRERO_PAGINAS%25231_ADELANTE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3riTo_QXtJwP34YZe5GcyvKKrPYu0RcXWH45RWO9zoSj_WZXjJN44UBel5c1Ys-5Qwt8Ts4JP-MnBDdtBzQ1aU-m8iloEBmcI475AtTh0plFs1rQW0LJIw1-I7vWsW2X9DDfVLqG-KB5/s320/FEBRERO_PAGINAS%25231_ADELANTE_2017.jpg" width="250" /></a></div>
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<br />3.-Down Dog<br />From child pose keep your hands on the floor and extend your legs straight directing your gluts to the sky to stretch back, lower back , hamstrings and calves.(look image #3).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRsl67GQOjNQ-4eTzD6zj7_bkmbgETWbpVXxGDS3_YbnjqVGbe5403HT5nmERobBBVxKqQXXXAb4-Pnpxdc7ex3PkhvWsdCUEvMbjwTJ_FclFkCikgVkKJYzNmfGf0SKRBNrhfke_Rxw6r/s1600/FEBRERO_PAGINAS%25232_ADELANTE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRsl67GQOjNQ-4eTzD6zj7_bkmbgETWbpVXxGDS3_YbnjqVGbe5403HT5nmERobBBVxKqQXXXAb4-Pnpxdc7ex3PkhvWsdCUEvMbjwTJ_FclFkCikgVkKJYzNmfGf0SKRBNrhfke_Rxw6r/s320/FEBRERO_PAGINAS%25232_ADELANTE_2017.jpg" width="250" /></a></div>
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<br /><br /><br />4.-Runner Stretch <br />From down dog step one leg forward making sure your knee of this leg does not pass your your feet (please look at the image #4)keep the other leg fully straight to stretch quadriceps, groin , gluts and extend the arm of the same side of the leg that is in front of you.</div>
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<br /><br /><br />5.-Standing Quadriceps Stretch<br />From standing position and working in your balance flex one knee grabbing your toe and pulling back to stretch the quadriceps keep the other hand up and straight to help you with the balance.(see the image #5)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRsl67GQOjNQ-4eTzD6zj7_bkmbgETWbpVXxGDS3_YbnjqVGbe5403HT5nmERobBBVxKqQXXXAb4-Pnpxdc7ex3PkhvWsdCUEvMbjwTJ_FclFkCikgVkKJYzNmfGf0SKRBNrhfke_Rxw6r/s1600/FEBRERO_PAGINAS%25232_ADELANTE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRsl67GQOjNQ-4eTzD6zj7_bkmbgETWbpVXxGDS3_YbnjqVGbe5403HT5nmERobBBVxKqQXXXAb4-Pnpxdc7ex3PkhvWsdCUEvMbjwTJ_FclFkCikgVkKJYzNmfGf0SKRBNrhfke_Rxw6r/s320/FEBRERO_PAGINAS%25232_ADELANTE_2017.jpg" width="250" /></a></div>
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<br /><br /><br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics.<br /><br /><br /><a href="https://youtu.be/GZl3BEiFMDA">https://youtu.be/GZl3BEiFMDA</a><br />Blessings.<br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
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<br /><h2>
Mi Articulo de Ejercicio en la Revista Adelante Febrero 2017 "5 Estiramientos Deporitvos y de Yoga para evitar el Dolor Muscular o Calambres".</h2>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1558623497482955">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1558623497482955</a><br />Hola mis queridos lectores recuerda que Estiramiento es parte FUNDAMENTAL para lograr un buen “desarrollo fisico” ademas de ayudarte a evitar el dolor muscular o acalambramiento para que tus musculos crezcan y te veas con tono muscular.<br />Flexibilidad se define como el major rango de movimiento posible alrededor de una articulacion ( como la de el hombro) o varias articulaciones( como en la espina dorsal).<br />Este rango de movimiento depende de la extension de los tejidos suaves(musculos o tendones)alrededor de las articulaciones.He aqui algunos beneficios de un Programa Regular De Flexibilidad. El mantenimiento y mejoramiento en Flexibilidad es importante en adultos especialmente ya que el disminur la flexibilidad, acompanada con la peridida en musculo asi como de su fuerza podria resultar en inmovilidad o perdida de el movimiento.<br /><br /><br />Recuerda de siempre calentar tu cuerpo por lo menos 10 - 15 minutos antes de hacer cualquier programa de estiramiento.<br /><br /><br />Beneficios en un Programa de Flexibilidad: <br />Menor riesgo de lesiones<br />Menor riesgo detension cronica muscular<br />Menor riesgo sde dolor de espalda baja<br />Reduccion de estres<br />Disminucion de dolor de musculos<br />Aumento en la coneccion mental y corporal<br />Detoxificacion de el cuerpo<br />Mejoramiento em la habilidad de desarrollar las actividades diarias sin molestias y menos dolor<br /><br /><br />He aqui 5 de los estiramientos basicos despues de una dura rutina de ejercicio, te ensenare mas despues que te aprendas estos y una nueva rutina en el siguiente mes.<br /><br />Asegurate de que copias mi postura como en la imagenes asi como mis indicaciones.<br /><br /><br />1.- Flexion frontal de la espina.<br />De posicion de pie y con las piernas abiertas bala tu torso mantiniendo las rodillas estiradas y tratando de posicionar tus manos en tus piernas para estirar hamstrings y espalda.(ver imagen #1).</div>
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<br /><br /><br />2.- Posicion de Nino.<br />Con tu cuerpo mirando hacia bajo y de rodillas extiende los brazos lo mas adelante que <br />puedas y aventando tos gluteos hacia la tus talones para estirar hombros y laterales. (ver imagen#2).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3riTo_QXtJwP34YZe5GcyvKKrPYu0RcXWH45RWO9zoSj_WZXjJN44UBel5c1Ys-5Qwt8Ts4JP-MnBDdtBzQ1aU-m8iloEBmcI475AtTh0plFs1rQW0LJIw1-I7vWsW2X9DDfVLqG-KB5/s1600/FEBRERO_PAGINAS%25231_ADELANTE_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3riTo_QXtJwP34YZe5GcyvKKrPYu0RcXWH45RWO9zoSj_WZXjJN44UBel5c1Ys-5Qwt8Ts4JP-MnBDdtBzQ1aU-m8iloEBmcI475AtTh0plFs1rQW0LJIw1-I7vWsW2X9DDfVLqG-KB5/s320/FEBRERO_PAGINAS%25231_ADELANTE_2017.jpg" width="250" /></a></div>
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<br /><br /><br />3.- Perro Estirando.<br />De posion de nino manten tus manos en el piso y dirige tus glutoes hacia el cielo estirando las piernas completamente y estiradas para estirar espalda baja, hamstrings y pantorrillas.(ver imagen #3).</div>
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<br /><br /><br />4.- Estiramiento de corredor.<br />De la posicion de perro estirando abienta un pierna con un paso al frente asegurandote que tu roddilla este alineada verticalmente con tu talon y que esta rodilla nunca pase la punta de tu tenis(fijate muy bien en la imagen #4) manten la otra pierna lo mas estirda posible para estirar cuadriceps,gluteos y enteinde el brazo hacia el frente del lado de la misma pierna flexionada.</div>
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<br /><br /><br />5.- Estiramiento de Cuadriceps de Pie.<br />De posicion de pie y usando tu balance flexiona una rodillay agarra tu pie jalandolo hacia atras en direccion a tus gluteos para estirar cuadriceps manten la otra mano al frente para darte balance.( ver imagen #5).</div>
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<br /><br /><br />Para ayudarle a ver y entender estos movimientos por favor vaya a mi FACEBOOK: TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> por usar su hermoso gimnasio para estas fotos.<br />Bendiciones.<br /><br /><br /><a href="https://youtu.be/GZl3BEiFMDA">https://youtu.be/GZl3BEiFMDA</a><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-77526096686733349852017-01-11T14:55:00.003-08:002017-01-11T14:55:55.764-08:00Damas y Caballeros HAGAN LIKE A MI PÁGINADamas y Caballeros <br /><br /><div style="text-align: center;">
<h2>
"HAGAN LIKE A MI PÁGINA" </h2>
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<br />y déjenme darles cada semana información Actualizada y artículos de Ejercicio para "Bajar de Peso o Aumentar de Masa Muscular"<br /><br />Mejorar tu Salud y explicarte cómo puedes bajar tu "Presión Arterial y Reducir el Estrés" con ejercicio, darte nuevos Ejercicios y Rutinas interesantes con ejercicios de Resistencia, movimientos de Yoga y Pilates… además Sugerencia de Alimentación y Suplementación para tener una mejor CALIDAD de Vida y tener un Cuerpo mejor y más Saludable. <br /><br />Déjeme compartir mis SECRETOS para MIRARTE excelente en tus 20, 40, y 50'S y por siempre como YO... Mirándote siempre Joven y Saludable no nada más en tu Cuerpo sino también en tu Mente y Espíritu. Aprende a hacer Ejercicio SIN lastimarte haciendo los Correctos Ejercicios para tu Nivel físico y Edad. <br /><br />Sinceramente... <br />Octavio <br />Master Trainer<br /><a href="http://octaviosfitness.com/">octaviosfitness.com</a><br /><a href="http://ultrabodyfitness.com/">ultrabodyfitness.com</a><br /><a href="http://octaviofitness.blogspot.com/">octaviofitness.blogspot.com</a><br /><a href="http://adelantemagazine.com/">adelantemagazine.com</a><br /><a href="http://twitter.com/octaviopersonal">twitter.com/octaviopersonal</a><br /><a href="http://instagram.com/octaviopersonaltrainer">instagram.com/octaviopersonaltrainer</a><br />
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-78547764561159190922017-01-11T14:51:00.001-08:002017-01-11T14:51:19.803-08:00Ladies and Gentleman "LIKE MY PAGE" Ladies and Gentleman <br /><br /><br /><div style="text-align: center;">
<h2>
"LIKE MY PAGE" </h2>
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<br /><br />and let me give you every week an update with information and articles to "Loose Weight or gain Muscle Mass"<br /><br />Improve your health lowering your "Blood pressure and Stress" exercising , give you Safe and New Exciting Exercises, Work Outs, Yoga and Pilates moves, Food and supplements suggestions to have a better QUALITY of Life and have a healthy Body. <br /><br />Let me share with you my SECRETS in how to look AWESOME in your 20, 40, 50'S and for ever LIKE ME... Looking always Young and Felling as well Young in your Body , Mind and Spirit.Learn to Exercise with out Hurting Yourself doing the correct exercise for your Age and Level of Fitness.<br />Sincerely... <br /> <br />Octavio <br />Master Trainer<br /><a href="http://octaviosfitness.com/">octaviosfitness.com</a><br /><a href="http://ultrabodyfitness.com/">ultrabodyfitness.com</a><br /><a href="http://octaviofitness.blogspot.com/">octaviofitness.blogspot.com</a><br /><a href="http://adelantemagazine.com/">adelantemagazine.com</a><br /><a href="http://twitter.com/octaviopersonal">twitter.com/octaviopersonal</a><br /><a href="http://instagram.com/octaviopersonaltrainer">instagram.com/octaviopersonaltrainer</a><br />
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Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-5321053243630760782017-01-10T12:29:00.004-08:002017-01-10T12:29:57.987-08:00Article of January / Artículo de Enero<h2>
My Fitness Article in the Adelante Magazine “EXTREME BOSU FULL BODY Work Out January 2017”.</h2>
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<br />Hello my dear readers Happy New Year!!!! hope you had wonderful Celebrations with family and friends now is time to get back into business, let’s again as every Year set up our New Resolutions , which they are not new for those who had FAILED one more Year and write them down in our LIST of promises one more time .Many things had change around us as every year we get older, Illnesses, technology and lack of awareness are more INTENSE in our society and more and more we see People DISTRACTED with I-phones, Computers , Games like Pokemon who puts in risk the life of any person(in one second of stupidity foe being distracted), rising Obesity because you don’t have to MOVE for anything if you have these Devices to “Turn on , off, music,tv and most anything that you can image is being controlled by Technology”......making YOU more Lazy and less ACTIVE.My advise as a Trainer and as a person is if you don’t have the awareness of taking care of your Body and choosing the Right, wise and knowledgable "Trainer" to help you get Healthy and TRAIN your MIND to be in balance, peace and in shape you will pay the CONSEQUENCES .I thank Adelante Magazine for letting me one more year share all the good that exercise has done to me and spread out with my suggestions a realistic safe Healthy Life Style and avoid the garbage that we read,hear or see on the Social Media with Lies about Fitness,non of all these Information spread has a Valid or Credible on mention Profesional Source . Here are more Cool and more challenging Exercises with the Bosu and working out all your Body with my Extreme Bosu Routine.<br /><br /><br />1.- Lateral Surf Squat Right Leg pressing down(Balance,Gluts,quads,obliques,core stabilization).<br />One of the most challenging exercises with the Bosu upside-down, here is to get into the top of the (see image in detail)notice the my feet are at the very end of the of the BOSU,first put one foot then put the other one and get in “balance” (this is is your first challenge).... legs semi flex, arms very important as you see situated laterally up , then slowly as you where surfing press down laterally your right leg down and hold it for some seconds(your legs will be in fire and obliques working, abs sucked in all the time)hold 3 seconds to trigger muscles and balance,your right Glut will be Burning Out...Inhale and exhale slow and controlled.See image #1.<br />
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<br />2.- Lateral Surf Squat Left Leg pressing down(Balance,Gluts,quads,obliques,core stabilization).<br />As you inhale we will switch moving slowly our Body to the center(only with the legs) and then moving the arms to the right side (see image ) and we will press down our Left foot laterally, again Glut and obliques will be working along with tons of Body weight and perfect core stabilization...This Exercise is very INTENSE so be very patience to dominate the shifting again to the right side, do 20 lateral side movements combining right and left, 4sets 20reps. See image #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm6DisKxEK91FeKzdLPtpwvS5HOixELWVLUBvIHNUkgjtnw8UyRUB4seBzxV9kOE8NtdoXPleAr62o3Xho8WXVkVkz8FN84HAs607VSSk-nBx9CijXUmDWO1DJQaHlI9fBzc_EfFPVGWj/s1600/ENERO_ENERO_%25232_2017_OK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm6DisKxEK91FeKzdLPtpwvS5HOixELWVLUBvIHNUkgjtnw8UyRUB4seBzxV9kOE8NtdoXPleAr62o3Xho8WXVkVkz8FN84HAs607VSSk-nBx9CijXUmDWO1DJQaHlI9fBzc_EfFPVGWj/s320/ENERO_ENERO_%25232_2017_OK.jpg" width="213" /></a></div>
<br />3.-Bosu lateral Chest -Triceps Press “Starting Position”(Chest, triceps,abs, back, balance).<br />Assume a perfect plank on the Bosu, put both hands in the top and center of the Bosu,arms fully locked,back in a perfect line horizontal line,head align with the back and feet wide apart as your hips(see image in detail) abs sucked in all the time during the exercise, inhale, See image #3.<br />
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<br />4.-Bosu lateral Chest -Triceps Press “Ending Position”(Chest, triceps,abs, back, balance).<br />As you exhale keep left hand on the Bosu and move on the side right hand to do a push up,keep fingers i hands spread out, do NOT curve your Spine or dropped your head like a death chicken, always align and keep the neck out and long , go as close down to the ground holding your abs really tight , and push up with the chest and then bring the Left hand again in the Bosu in starting position,then switch arms,very important to keep always your back horizontal, then repeat the other side again. 20 reps 4 sets. See image #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf33a6CxVovH8fgNNgEfFw-SxdMd3vVc47Cnd9I7hyphenhyphenZ7OS3ca1-FVGzUjOY8BhL-SsyfySQBcVmfcLiIS05VL8Q599r8WUKLbZ4O-ngqvjgljH6A1Avf_ZFcgoWDg9yKGiXZ5mLIrVGAhj/s1600/JANUARY_BOSU%25234_ENDNG_CHEST_2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf33a6CxVovH8fgNNgEfFw-SxdMd3vVc47Cnd9I7hyphenhyphenZ7OS3ca1-FVGzUjOY8BhL-SsyfySQBcVmfcLiIS05VL8Q599r8WUKLbZ4O-ngqvjgljH6A1Avf_ZFcgoWDg9yKGiXZ5mLIrVGAhj/s320/JANUARY_BOSU%25234_ENDNG_CHEST_2017.jpg" width="213" /></a></div>
<br /><br />5.- Bosu Advanced Abs with chest and triceps “Starting Position”(Chest, triceps,abs, back, balance).This is a TUFF Abs,chest-triceps movement, here we start again with a perfect Plank but now our arms will be flexed in the top of the Bosu, fist and hands together,elbows open (see image in detail),assuming this position activate your arms ,chest and specially your abs instantly, legs long and straight and feet wide apart as your hips, suck your abs, inhale........See mage #5.<br />
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<br />6.- Bosu Advanced Abs with chest and triceps “Ending Position”.Listen carefully, now keep right elbow still in the Bosu and make you way up to “lateral Chest -Triceps Press Starting position” image #1, SO right elbow still in the Bosu, squeeze abs and use your left hand to press UP your Body till the left arm is fully locked, then squeeze more your abs and now straight your right arm and put your right HAND on the tip f the Bosu,here comes the CHALLENGE: now we come back down the same way, flex left elbow and put in the Bosu, then the right, hold the Plank...then repeat ALL to get up to starting position, do this 20 reps slow,breathing slow and keeping always your back horizontal, you will feel why this exercise is so tuff. Do 10 reps 4 sets.....<br />
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<br />To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><br />Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics.<br />Blessings.<br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a><br />
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<h2>
Mi Articulo en la Revista Adelante Magazine “Rutina BOSU EXTREMO Cuerpo Completo Enero 2017”.</h2>
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<br /><a href="https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1491375414207764">https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=1491375414207764</a><br />Hola mis queridos lectores Feliz Ano Nuevo!!! espero que hayan tenido unas bellas Celebraciones<br />con Familia y seres queridos ,ahora a entrar a la REALIDAD y como cada ano fijarnos nuestras nuevas RESOLUCIONES que no son tan nuevas para los que cada ano “estas son falladas” una vez mas y pues que mas que “apuntarlas” nuevamente en nuestra Lista de Promesas del 2017.Es inevitable que cada Ano que pasa y nos ponemos mas viejos tambien nuestros alrededores cambian aceleradamente en nuestra Sociedad junto con la Tecnologia la cual en este momento nos DISTRAE por completo con los I-phones, Computadoras,juegos como el "Pokemon Go" que pone en riesgo la vida vida por un “instante de distraccion estupida”, el problema de OBESIDAD esta fuera de control ya que ahora existen “aparatos”que con tu voz puedes “apagar,prender,abrir o activar sin necesidad de MOVERTE” cualquier maquina conectada gracias a la tecnologia haciendote mas INACTIVO y FLOJO. Mi consejo consejo como Entrenador y amigo es hacerte entender que si no tienes la CONCIENCIA de tu bienestar en tu Vida te aconsejo que encuentres y te ayude el Entrenador mas Sabio e Inteligente para hacer tus habitos de ejercicio Correctamente para tener tu Mente y Cuerpo Saludable encontrando el balance Espiritual ,mental y fisicamente . Agradezco a la Revista “Adelante” por dejarme compartir otro ano mas mis experiencias y los resultados positivos que el ejercicio me ha dado y poder compartirlos con hechos REALES que me han dado una vida Larga y con un estilo de vida Saludable sin darles Mentiras o Informacion Basura del Ejercicio que es difundida por radio, TV, revistas y cualquier Red Social sin ninguna "Validez o Acreditacion Deportiva". Aqui les muestro mas de mi “Rutina Extrema con el Bosu” mas desafiante y divertida para trabajar todo tu Cuerpo.<br /><br /><br />1.- Bosu Sentadilla Lateral Soportado en pierna Derecha(Balance,gluteos,quads,oblicuos y abdomen). Uno de los ejercicos mas desafiantes con el Bosu volteado,aqui lo desafiante empieza al colocarte en posicon(mira imagen en detalle)tus pies estaran a los bordes del bosu,asi que primero pon pie derecho primero en el mero borde de un lado y balanceandote pon el otro pie en el otro extremo “tu primer desafio” colocarte en ESTA posicion!!!...manten el balance, piernas semiflexionadas,brazos como ves en la imagen(ver imagen),ahora pon la presion de tu cuerpo en la pierna derecha lateralmente y sostenla por 3 segundos para activar tu balance(tus oblicuos, gluteosy piernas estaran ardiendote)manten brazos arriiba aun.Inhala y exhala controladamente.Ver image#1.<br />
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<br />2.- Bosu Sentadilla Lateral Soportado en pierna Izquierda(Balance,gluteos,quads,oblicuos y abdomen).Ahora con cuidado con solo tus piernas pon el peso de tu cuerpo en la pierna izquierda y brazos hacia el mismo lado lateralmente,siente como tu abdomen, oblicuos y gluteo izquierdo trabajan,este ejercicio es muy INTENSO asi que ten paciencia para dominarlo, este movimiento si lo haces de un lado a otro es Super Duro, haz derecho-izquierdo 20 veces 4sets.Ver imagen #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm6DisKxEK91FeKzdLPtpwvS5HOixELWVLUBvIHNUkgjtnw8UyRUB4seBzxV9kOE8NtdoXPleAr62o3Xho8WXVkVkz8FN84HAs607VSSk-nBx9CijXUmDWO1DJQaHlI9fBzc_EfFPVGWj/s1600/ENERO_ENERO_%25232_2017_OK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm6DisKxEK91FeKzdLPtpwvS5HOixELWVLUBvIHNUkgjtnw8UyRUB4seBzxV9kOE8NtdoXPleAr62o3Xho8WXVkVkz8FN84HAs607VSSk-nBx9CijXUmDWO1DJQaHlI9fBzc_EfFPVGWj/s320/ENERO_ENERO_%25232_2017_OK.jpg" width="213" /></a></div>
<br />3.- Lagartija Lateral de Pecho y Triceps”Posicion Inicial”(Pecho,triceps,abs,espalda,balance).Asume perfectamente la posicion the plancha en el Bosu,ambas manos abiertas en el centro,brazos completamente estirados,espalada bien estirada,cabeza y cuello alineado sin dejar caer la cabeza,piernas abiertas ancho de las caderas y estiradas(ver imagen en detalle)mete tu estomago durante todo el ejercicio, respira..ver imagen #3.<br />
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<br />4.- Lagartija Lateral de Pecho y Triceps”Posicion Final”(Pecho,triceps,abs,espalda,balance).<br />Exahala y deja mano izquierda en el bosu y abre brazo derecho a un lado del bosu haciendo la lagartija,manten los dedos de tu mano abiertos,NO jorobes tu espalda o dejes caer tu barbilla al pecho,manten tu espalda alineada desde tus talones,baja la lagartija lo mas abajo que puedas apretando tus abs,regresa de la lagartija apretando el pecho y pon tu mano de regreso al Bosu,ahora haz lo mismo con la otra mano,importante siempre mantener en Cuerpo alineado horizontalmente,repite esto derecha-izquierda 20 reps 4sets.Ver imagen#4.<br />
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5.-Abs Avanzadas con codos,pecho y triceps”Posicion inicial”(Pecho,triceps,abs,espalda).Este ejercicio es bien duro,aqui empezamos con una plancha perfecta pero ahora con los CODOS en el medio del Bosu,asi que flexiona los brazos,codos en Bosu y abiertos, manos juntas(ver imagen en detalle),asumiendo esta posicion activara tus abs,pechoy triceps instantaneamente manten piernas y espalda estiradas, pies abiertos ancho de las caderas,aprieta el estomago....respira. Ver imagen #5.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLRyrNMjBDUxktzuCpb_GI-gBG_rgBYuS1LRXIif3kICoaDaFcgehUnE1H9u8PZauca1OH68Awi_z4TpQZEptZSyjLeVfc6ifEf_Iofiji4hAvInaDmNs5KEnnJbeeLkZIxFhjzMTVESgC/s1600/ENERO_ENRO_%25235_2017_OK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLRyrNMjBDUxktzuCpb_GI-gBG_rgBYuS1LRXIif3kICoaDaFcgehUnE1H9u8PZauca1OH68Awi_z4TpQZEptZSyjLeVfc6ifEf_Iofiji4hAvInaDmNs5KEnnJbeeLkZIxFhjzMTVESgC/s320/ENERO_ENRO_%25235_2017_OK.jpg" width="320" /></a></div>
<br />6.-Abs Avanzadas con codos,pecho y triceps”Posicion Final”(Pecho,triceps,abs,espalda).Pon atencion, manten tu codo derecho en el bosu y ahora te levantaras empujandote con la manos izquierda ESTIRANDO el este brazo, enseguiditaahora empujaras la mano dercha a estirar este OTRO brazo para quedar con los DOS brazos estirados en Plancha como en el ejercicio #3,ahora lo DIFICIL es regresar a la posicion en la que empezamos, regresa codo izquierdo al Bosu, luego el derecho y repite otra vez todo para ARRIBA,inahala y exhala controlado.10 Subida y bajadas 4 sets. Ver imagen #6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEg09cc2atC9ghznH5jC6UXZ03RbiKFIpXCdzw4qLxqYvzYE8RMgXiOeHg64W4Ne3Ec8f9-f7R4VeMVpxDVuLNojfKjUPYGx65SCxo76JGcIx2gHmSR6jlE-ZREnRio4AoL2M_nt8WRfVa/s1600/ENERO_ENERO_%25236_2017_OK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEg09cc2atC9ghznH5jC6UXZ03RbiKFIpXCdzw4qLxqYvzYE8RMgXiOeHg64W4Ne3Ec8f9-f7R4VeMVpxDVuLNojfKjUPYGx65SCxo76JGcIx2gHmSR6jlE-ZREnRio4AoL2M_nt8WRfVa/s320/ENERO_ENERO_%25236_2017_OK.jpg" width="320" /></a></div>
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Para ayudarte a ver y entender estos articulo por favor ve a mi FACEBOOK: TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a> por usar su hermoso gimnasio para estas fotos.<br /><br /><br />Octavio Master Trainer<br /><a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br /><a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br /><a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br /><a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br /><a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br /><a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a>Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-81899006539231781022016-12-20T08:51:00.000-08:002016-12-20T08:51:05.359-08:00Article of December / Artículo de Diciembre<div style="text-align: justify;">
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My Fitness Article in the Adelante Magazine "REVERSE BOSU-BUTT Hard Core Work Out December 2016”.</h2>
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Hello my dear readers the Holidays are here... time to get in travel, shopping and gifts mode, knowing that this is the hardest time to get your behind to the Gym so I will give you the best and the Tuff BOSU exercises I know so when you have a chance take your magazine to the gym and do my Routine when you have a chance. Thank all of you my fans and readers for letting me share my work outs all these 12 months and also hear my stories of my world of health and fitness to you. Happy Holidays to all and see you next year!!!!!.<br />
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Here are maybe for many of you NEW exercises in the BOSU that you may had being do them Incorrect, specially the ones for the legs.....BASICALLY the START of the Squat or Lunge you normally do in the floor will be the opposite, that’s why this work out is called REVERSE Bosu Work Out.<br />
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1.- Reverse Squat “Starting Position” (Gluts,hamstrings,quads and abs).<br />
As you see in the image the start is already very challenging and is doing the squat first on top of the Bosu, please your feet had to be as you see in the image with toes pointing OUT as well as your knees all the TIME, and we will add a 12lbs medicine ball,put he ball in front of you, keep back straight,chest out your Balance will be trigger instantly......inhale. See image #1.</div>
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2.- Reverse Squat “Ending Position” (Gluts,hamstrings,quads and abs).<br />
As you exhale using the power of your hamstrings and your gluts you will Stand UP (see the position of feet and knees in the image) thanks to the medicine ball your BUTT and quadriceps will be on FIRE, Please keep a semi-flexion and DO NOT stand up “locking the Legs” or the tension and work in your BUTT will disappear, then come back down (inhale) and REPEAT. 20 reps 4 sets.See image #2.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-8tixZ4_KBejjH5kJ897DGxjZNcfWOQsHVYitgL0KGgajpmhPWDeKE0eF2gMDFuhKnJqT3TFda5vexkf7wwXCtXZ9IWBXx8UO9kym1n2bvf4cjcbzBKQoz8b0aeeItnXlNVgiF714fLPf/s1600/DICIEMBRE%25232_85-85_INAL-SENTADILLA_2016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-8tixZ4_KBejjH5kJ897DGxjZNcfWOQsHVYitgL0KGgajpmhPWDeKE0eF2gMDFuhKnJqT3TFda5vexkf7wwXCtXZ9IWBXx8UO9kym1n2bvf4cjcbzBKQoz8b0aeeItnXlNVgiF714fLPf/s320/DICIEMBRE%25232_85-85_INAL-SENTADILLA_2016.jpg" width="200" /></a></div>
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3.- Reverse Lunge “Starting Position”(Gluts,hamstrings,quads and abs).<br />
As you see in the image we already assume and start doing the Lunge Flexing my RIGTH leg with my feet on the floor and lifting my toe, in the LEFT leg on the Bosu a PERFECT posture of the Knee ALIGN vertically with my ankle, my knee will NEVER pass the front of my tennis shoe, this is a MISTAKE that I see with BAD trainers not knowing about TECHNIQUE, my Right knee is DOWN as much as I can making work my Left leg and ass “very hard”....inhale. See image #3.</div>
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4.- Reverse Lunge “Ending Position”(Gluts,hamstrings,quads and abs).<br />
Now as you exhale you will LIFT your body up keeping still a correct posture in your back totally straight,the medicine ball hold in front of you and still my rigth toes are in the floor and my heel is up, Left foot well situated in the middle of the Bosu(see image in detail) then slow go down and repeat(this is a very hard core exercise) so concentrate,find your balance and keep you I-Phone away ...away from you.20reps 4sets. See image #4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivUV5_JhUnkWGp4-aETDFK2EoQ2gjpJ6G8lhr0OD3hNQ87zCzdKspXZqsq6wehtg9upckemGY0OQ-uckscIOO9P_r8RLSXe3lhonyNEEF1TqekUBLizs0j8Ci7ljKqXXUKiGWuHkiezIVj/s1600/DICIEMBRE%25234_terminodesolante_bello.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivUV5_JhUnkWGp4-aETDFK2EoQ2gjpJ6G8lhr0OD3hNQ87zCzdKspXZqsq6wehtg9upckemGY0OQ-uckscIOO9P_r8RLSXe3lhonyNEEF1TqekUBLizs0j8Ci7ljKqXXUKiGWuHkiezIVj/s320/DICIEMBRE%25234_terminodesolante_bello.jpg" width="213" /></a></div>
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5.- Lateral Jumping Right Side Steady Squat (Gluts,hamstrings,quads and abs).<br />
This a Dynamic NON stop lateral movement where you start from already a SQUAT from RIGTH to LEFT,so assume the deep squat with good technique and posture, keep knees and feet wide open...NOTICE that my right foot is in the Ground at first.....inhale...See image #5.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIoqOppjGRXUccH7f9KEP6zD2DVHyvTwXJfW0bFIHoOEWSKhx1pMxKh2g20IWbe23BV1jiJwWMeFnoTsjQ1GtAxZ-qM_4ZXoGv-th0i1l-Mry5M_i68SITLcop5hzfYvcQCMJ60CGqgB4G/s1600/DICIEMBRE%25235_LATERALSENTADILLA-DERECHA_2016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIoqOppjGRXUccH7f9KEP6zD2DVHyvTwXJfW0bFIHoOEWSKhx1pMxKh2g20IWbe23BV1jiJwWMeFnoTsjQ1GtAxZ-qM_4ZXoGv-th0i1l-Mry5M_i68SITLcop5hzfYvcQCMJ60CGqgB4G/s320/DICIEMBRE%25235_LATERALSENTADILLA-DERECHA_2016.jpg" width="253" /></a></div>
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6.- Lateral Jumping to Left Side Steady Squat (Gluts,hamstrings,quads and abs).<br />
As you exhale the dynamic movement will be jumping to the left side pushing your body UP with the left legt and then landing to the other side of the Bosu and shifting your legs, NOW your right foot and Leg will be on the top of the Bosu and your SQUAT will be landing with the LEFT leg on the ground keeping the squat DEEP and legs wide open, then repeat, this is a very Intense exercise so focus and keep moving “Your legs and Butt will be on Fire”. Total of 20 jumps and 4 sets.See image #6.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3XGxQgIqo4PYBrJ5kD6C0OTkQcvKiIbmfcni6kAitocByUTBCYuOqJGrNY-Tl3lKK6HQYY2pDs4KGubyu6gOc0Saslk2ITuOxEfizfN6BufM_vqgIIJ3kOLcLYj3t7m7R1VrxOjt8S3Pq/s1600/DICIEMBRE%25236_IZQUIERDA_LATERALSENTADILLA_2016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3XGxQgIqo4PYBrJ5kD6C0OTkQcvKiIbmfcni6kAitocByUTBCYuOqJGrNY-Tl3lKK6HQYY2pDs4KGubyu6gOc0Saslk2ITuOxEfizfN6BufM_vqgIIJ3kOLcLYj3t7m7R1VrxOjt8S3Pq/s320/DICIEMBRE%25236_IZQUIERDA_LATERALSENTADILLA_2016.jpg" width="258" /></a></div>
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May the peace ,health and blessings be with you and your family at Home this Christmas and the New Year, thank you for you blessing me and have the chance to write for you.<br />
Octavio.<br />
To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
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Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> for using his Beautiful gym for this pics<br />
Blessings<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
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“RUTINA Explosiva BOSU- REVERSIBLE Diciembre 2016” </h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZScLVzMHh6OAXrwqya2uIg5lWUAc_XiEzbaKkdy7u1rqeYno3QGp8UfeTy0as4tJTE-gDcO2dbQn3B81pjFGEJT2N_dO1Q8isThJdQKHB3C7KrHMV6I05eXSKd3iJcT22dUjPL09i2lm7/s1600/DICIEMBRE_COVER_2017_ADELANTE.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZScLVzMHh6OAXrwqya2uIg5lWUAc_XiEzbaKkdy7u1rqeYno3QGp8UfeTy0as4tJTE-gDcO2dbQn3B81pjFGEJT2N_dO1Q8isThJdQKHB3C7KrHMV6I05eXSKd3iJcT22dUjPL09i2lm7/s320/DICIEMBRE_COVER_2017_ADELANTE.jpg" width="253" /></a></div>
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Hola mis queridos lectores las Festividades Navidenas estan aqui...tiempo de viajar a ver a la Familia,los regalos y celebraciones de fin Ano tambien el mes mas dificil de levatar tu trasero y llevarlo al Gym razon por la cual te dare esta Rutina bien Dura en el BOSU con ejercicios Dinamicos y efectivos para que te lleves tu revista al Gym y en el tiempecito que puedas realizes esta Rutina.Gracias a todos mis lectores y Fans por dejarme compatir mis Rutinas de Ejercicio y mis historias en el ambiente del Ejercicio y los Gyms estos 12 meses.Felices Celebraciones esta Navidad y Ano Nuevo,gracias y nos vemos el Ano que viene!!.<br />
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He aqui unos ejercicios en el BOSU que quiza para muchos los hayas realizado sin saber que la tecnica es muy DIFERENTE utilizando este equipo especialmente haciendo “Pierna y Gluteos”, estos ejercicios EMPIEZAN al reves de como los haces en el piso sin el BOSU.<br />
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1.- Sentadilla Revertida “Posicion Inicial” (Gluteos,hamstrings,quadriceps y abs).<br />
Como ves en la imagen al empezar ya estas Efectuando la SENTADILLA arriba del Bosu por cierto bien intenso este ejercicio,tus pies estan puntados hacia afuera asi como tus Rodillas TODO el tiempo(mira imagen en detalle)y adicionaremos en tus brazos una pelota medicinal de 12lbs,asi que agarra la pelota y ponla enfrente de ti,manten en todo momento del ejercicio tu espalda derecha,hombros hacia atras, pecho afuera y tu Balance estara ya trabajando..respira.Ver imagen #1.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfXVoYURn7rr_5eNLPwhJnRNoyB9PXv22N4mSVtRm8azFWbb5vqhpfDGIzAAOHcUh2QBmw8NadmBJMd-5_vV0QiyPJtrPgxqaFZYdZ9MhG_bX9lWoFXH1KtEq55doTUrCrQcv9symZpE1r/s1600/DICIEMBRE%25231_Bella_START-SENTADILLA_2016.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfXVoYURn7rr_5eNLPwhJnRNoyB9PXv22N4mSVtRm8azFWbb5vqhpfDGIzAAOHcUh2QBmw8NadmBJMd-5_vV0QiyPJtrPgxqaFZYdZ9MhG_bX9lWoFXH1KtEq55doTUrCrQcv9symZpE1r/s320/DICIEMBRE%25231_Bella_START-SENTADILLA_2016.jpg" width="213" /></a></div>
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2.- Sentadilla Revertida “Posicion Final” (Gluteos,hamstrings,quadriceps y abs).<br />
Al exhalar solo utilizando el poder de tus hamstrings y nalgas te LEVANTARAS(mira la posicion de mis pies y rodillas en la imagen) gracias al peso de la pelota al levantarte tu Trasero y Piernas estaran ardiendo,cuida de mantener una semiflexion en tus piernas y “NO estirarlas” por completo o la tension que estamos LOGRANDO desaparecera,luego regresa abajo despacio(respira) y luego REPITE todo. 20reps 4sets.Ver imagen #2.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-8tixZ4_KBejjH5kJ897DGxjZNcfWOQsHVYitgL0KGgajpmhPWDeKE0eF2gMDFuhKnJqT3TFda5vexkf7wwXCtXZ9IWBXx8UO9kym1n2bvf4cjcbzBKQoz8b0aeeItnXlNVgiF714fLPf/s1600/DICIEMBRE%25232_85-85_INAL-SENTADILLA_2016.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-8tixZ4_KBejjH5kJ897DGxjZNcfWOQsHVYitgL0KGgajpmhPWDeKE0eF2gMDFuhKnJqT3TFda5vexkf7wwXCtXZ9IWBXx8UO9kym1n2bvf4cjcbzBKQoz8b0aeeItnXlNVgiF714fLPf/s320/DICIEMBRE%25232_85-85_INAL-SENTADILLA_2016.jpg" width="200" /></a> </div>
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3.- Desplante Revertido “Posicion Inicial”(Gluteos,hamstrings,quadriceps y abs).<br />
Como ves en la magen ya estas colocado haciendo el desplante en el Bosu con TECNICA flexionando ya mi pierna DERECHA con dedos de los pies en el piso y mi talon Levantado,la pierna IZQUIERDA y mi pie esta en el centro del Bosu,la rodilla esta paralela abajo del talon y mi tenis,si tu rodilla esta aventada muy al FRENTE y pasa la punta de tu tenis ESTA incorrecto el Ejercicio,este ERROR lo veo cuando veo Malos Entrenadores NO corrigiendo esto, mi pierna y rodilla DERECHA esta casi tocando el piso,provocando que mi Gluteo trabaje “bien duro”..respira.Ver imagen #3.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBzxUI1-CBv2GggoZUtpikkrutN3EdQ8G6TDUYSnBQdxL_2Q_vQ0p_vFwkqN-tEeh91F_yE4PgOQrL7t2cVPDih5rToUlddz9d8nT_DXXtHR64byEdaM5kksD8LmoDHGsWHrFpXZmhntMK/s1600/DICIEMBRE%25233_Empiezo-DEZPLANTE_2016.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBzxUI1-CBv2GggoZUtpikkrutN3EdQ8G6TDUYSnBQdxL_2Q_vQ0p_vFwkqN-tEeh91F_yE4PgOQrL7t2cVPDih5rToUlddz9d8nT_DXXtHR64byEdaM5kksD8LmoDHGsWHrFpXZmhntMK/s320/DICIEMBRE%25233_Empiezo-DEZPLANTE_2016.jpg" width="213" /></a> </div>
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4.- Desplante Revertido “Posicion Final”(Gluteos,hamstrings,quadriceps y abs).<br />
Al exhalar LEVANTARAS tu cuerpo manteneindo tu postura correcta con esplada derecha y aun sosteniendo la pelota al frente de ti, aun mis desdos de los pies estan el en piso y el TALON de esta pierna esta levantado,el pie IZQUIERDO aun en el centro del Bosu(ver inagen en detalle) luego “despacio” regresa abajo al desplante y repite....este ejercicio es bien DURO si lo haces correctamente, asi que concentrate,encuentra tu Balance y no te distraigas con el estupido <br />
I-Phone. 20 reps 4 sets. Ver imagen #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivUV5_JhUnkWGp4-aETDFK2EoQ2gjpJ6G8lhr0OD3hNQ87zCzdKspXZqsq6wehtg9upckemGY0OQ-uckscIOO9P_r8RLSXe3lhonyNEEF1TqekUBLizs0j8Ci7ljKqXXUKiGWuHkiezIVj/s1600/DICIEMBRE%25234_terminodesolante_bello.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivUV5_JhUnkWGp4-aETDFK2EoQ2gjpJ6G8lhr0OD3hNQ87zCzdKspXZqsq6wehtg9upckemGY0OQ-uckscIOO9P_r8RLSXe3lhonyNEEF1TqekUBLizs0j8Ci7ljKqXXUKiGWuHkiezIVj/s320/DICIEMBRE%25234_terminodesolante_bello.jpg" width="213" /></a> </div>
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5.- Sentadilla Estatica con Salto Lateral (Gluteos,hamstrings,quadriceps y abs).<br />
Este es un movimiento Dinamico que realizas simultaneamente lado a lado, empezando con la “Sentadilla profunda” en esta foto del lado derecho y luego saltando y moviedonos a la izquierda, asi que colocate en la Sentadilla Profunda con “excelente tecnica”, separa tus rodillas asi como tus pies...FIJATE que primero mi “pie derecho” esta en el piso...respira...Ver imagen#5.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIoqOppjGRXUccH7f9KEP6zD2DVHyvTwXJfW0bFIHoOEWSKhx1pMxKh2g20IWbe23BV1jiJwWMeFnoTsjQ1GtAxZ-qM_4ZXoGv-th0i1l-Mry5M_i68SITLcop5hzfYvcQCMJ60CGqgB4G/s1600/DICIEMBRE%25235_LATERALSENTADILLA-DERECHA_2016.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIoqOppjGRXUccH7f9KEP6zD2DVHyvTwXJfW0bFIHoOEWSKhx1pMxKh2g20IWbe23BV1jiJwWMeFnoTsjQ1GtAxZ-qM_4ZXoGv-th0i1l-Mry5M_i68SITLcop5hzfYvcQCMJ60CGqgB4G/s320/DICIEMBRE%25235_LATERALSENTADILLA-DERECHA_2016.jpg" width="253" /></a> </div>
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6.- Sentadilla Estatica con Salto Lateral al lado izquierdo(Gluteos,hamstrings,quadriceps y abs).<br />
Al exhalar empezaras el movimienrto Dinamico porpoulsandote con el pie y la pierna en el Bosu LATERALMENTE y aterrizando al lado Izquierdo cambiando las piernas sobre el Bosu, Fijate que ahora tu PIE derecho estara en el centro del Bosu y tu cuerpo haciendo la “Sentadilla Profunda” y tu PIE del lado izquierdo en el piso, muevete lateralmente 20 veces, este ejercicio es matador asi que tus piernas y trasero estaran cansadisimos.20 saltos laterales 4 sets.Ver imagen #6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3XGxQgIqo4PYBrJ5kD6C0OTkQcvKiIbmfcni6kAitocByUTBCYuOqJGrNY-Tl3lKK6HQYY2pDs4KGubyu6gOc0Saslk2ITuOxEfizfN6BufM_vqgIIJ3kOLcLYj3t7m7R1VrxOjt8S3Pq/s1600/DICIEMBRE%25236_IZQUIERDA_LATERALSENTADILLA_2016.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3XGxQgIqo4PYBrJ5kD6C0OTkQcvKiIbmfcni6kAitocByUTBCYuOqJGrNY-Tl3lKK6HQYY2pDs4KGubyu6gOc0Saslk2ITuOxEfizfN6BufM_vqgIIJ3kOLcLYj3t7m7R1VrxOjt8S3Pq/s320/DICIEMBRE%25236_IZQUIERDA_LATERALSENTADILLA_2016.jpg" width="258" /></a></div>
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Deseo que la Paz, Salud y todas la Bendiciones esten con ustedes y sus seres queridos esta “Navidad y Ano Nuevo”,gracias por ustedes bendecirme al poder escribirles y estar envuelto con su vida y salud diaria. Mil gracias.<br />
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Para ayudarte a ver y entender estos articulo por favor ve a mi FACEBOOK: TU ENTRENADOR OCTAVIO o mi Blog: <a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
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Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. <a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com</a> por usar su hermoso gimnasio para estas fotos.<br />
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<br />
Octavio Master Trainer<br />
<a href="http://www.octaviosfitness.com/">http://www.octaviosfitness.com/</a><br />
<a href="http://ultrabodyfitness.com/">http://ultrabodyfitness.com/</a><br />
<a href="http://octaviofitness.blogspot.com/">http://octaviofitness.blogspot.com/</a><br />
<a href="http://adelantemagazine.com/">http://adelantemagazine.com/</a><br />
<a href="https://twitter.com/OCTAVIOPERSONAL">https://twitter.com/OCTAVIOPERSONAL</a><br />
<a href="https://www.instagram.com/octaviopersonaltrainer/">https://www.instagram.com/octaviopersonaltrainer/</a></div>
Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-74841768273549479242016-12-16T16:49:00.005-08:002016-12-16T16:49:48.576-08:00Empieza este Nuevo Año 2017 entrenando con el Mejor y más Calificado Entrenador en Los Ángeles <div style="text-align: center;">
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<br />Anonymoushttp://www.blogger.com/profile/07797287211049392948noreply@blogger.com0tag:blogger.com,1999:blog-8831799800618268088.post-30760066373186764892016-12-16T16:47:00.001-08:002016-12-16T16:47:06.547-08:00Start this NEW YEAR 2017 training whith one of the Best and most Qualified Trainer in L.A.<div style="text-align: center;">
Either you want to Loose Weight, get Super FIt or need Sports Therapy Rehabilitation. </div>
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