How To: Standing Overhead Dumbbell Tricep ExtensionYouTube↗  IA↗(long shot)
Howto & Style  1.2M views 6.3K likes 148 dislikes   08 Oct 2009
ScottHermanFitness 2.8M subscribers United States YouTube↗


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Hello, everybody I'm Scott from Scotthermanfitness.com,
Hola a todos, soy Scott de Scotthermanfitness.com.
and today I'm going to show you guys how to do a standing
Y hoy les voy a mostrar cómo hacer una posición.
overhead tricep extension
extensión de tríceps de arriba
What you're gonna do is pick a weight you can do
Lo que vas a hacer es elegir un peso que puedas hacer.
grab the dumbbell
agarra la mancuerna
You're going to put your hands like this, okay?
Te vas a poner las manos así, ¿vale?
obviously
obviamente
You wouldn't hold it like this during the exercise, I'm just showing you this to show you put your hands like that
No lo sostendrías así durante el ejercicio, solo te estoy mostrando esto para mostrar que tienes las manos así
And what you're going to do is bring the dumbbell up over your head
Y lo que vas a hacer es llevar la pesa sobre tu cabeza
See how my hands are like this
Mira como son mis manos así
now
ahora
Grip the dumbbell keep your wrists straight
Agarra la mancuerna mantén tus muñecas rectas
so when you come up to the top the dumbbell is facing the wall
así que cuando llegas a la cima, la mancuerna se enfrenta a la pared
Now what you want to do is get a slight arch in your back
Ahora lo que quieres hacer es conseguir un arco leve en la espalda
Keep your knees bent and as you bring the dumbbell down
Mantenga sus rodillas dobladas y mientras baja la mancuerna
you're going to stop at a 90 degree angle make sure your elbows are in tight
vas a parar en un ángulo de 90 grados asegúrate de que tus codos estén bien apretados
Don't let them flail out like this keep your elbows tight keep your wrists straight
No dejes que se agiten de esta manera, mantén tus codos apretados, mantén tus muñecas rectas
keep your spine neutral by keeping your head straight and
mantenga su columna vertebral neutral manteniendo su cabeza recta y
Push all the way out and like I said keep your wrist straight the whole time
Empújelo completamente y, como dije, mantenga su muñeca recta todo el tiempo.
Don't do this
No hagas esto
when you keep your wrist straight and push them down up, it's
cuando mantienes tu muñeca recta y la empujas hacia arriba, es
Activating your triceps more because obviously it's harder to hold the weight
Activando tu tríceps más porque obviamente es más difícil sostener el peso
straight the whole time. So you're going to come down
Recta todo el tiempo. Así que vas a bajar
Breathe out as you come up
Exhala mientras subes
breathe in, breathe out
inhala exhala
one more
uno mas
and
y
That's how you perform overhead tricep extension while standing up
Así es como se realiza la extensión de tríceps de arriba mientras se está de pie
For more information feel free to subscribe to my YouTube channel
Para más información no dude en suscribirse a mi canal de YouTube.
More good stuff coming soon as always have a great day guys
Más cosas buenas pronto, como siempre, tengan un gran día, chicos.
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