How To: Dumbbell Pull-OverYouTube↗  IA↗(long shot)
Howto & Style  2.4M views 6.6K likes 406 dislikes   14 May 2011
ScottHermanFitness 2.8M subscribers United States YouTube↗


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Contributed subtitles
Turkish zımba
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[Music]
¿Qué está pasando en la Nación? Voy a demostrarte cómo hacer un jersey con mancuernas.
what's going on nation I like the mystery for you how to do a dumbbell
Este es un gran ejercicio para tu pecho.
pullover this is a great exercise for
Realmente va a apuntar al centro de tu pecho.
your chest it's really going to target
Mientras lo estés flexionando, mientras haces este ejercicio mantendrás tu núcleo bien ajustado.
the center of your chest as long as you're flexing it while doing this exercise you will keep your core
Asegúrate de mantener la muñeca recta y, al tirar de la mancuerna, aprieta la cabeza
nice and tight make sure you keep your wrist straight and as you pull them out over your head squeeze just as hard as
tu pecho tan duro como puedas y puedes sentirlo todo aquí
you can and you can feel it all through
Bueno
here okay first thing you want to do is
Lo primero que quieres hacer es colocar tu mancuerna en un banco
place your dumbbell on a bench if you
Si tienes un observador y vas muy pesado.
have a spotter you're going really heavy
y quieres que alguien te entregue, puedes usar eso también
you want to have somebody handed to you
Lo que vas a hacer es acostarte al lado de la mancuerna.
can use that as well what you do is lay down next to the dumbbell so your upper
Así que tu espalda alta es lo único que toca el banco.
back is the only thing touching the
Y quieres intentar mantener tus caderas levantadas, está bien, mantén tu núcleo bien ajustado.
bench and you want to try and keep your hips up okay keep your core nice and
dese la vuelta Levanta tu mancuerna
tight roll over pick up your dumbbell hips up
Caderas arriba comienza la mancuerna sobre tu cabeza como esta
start to come back over your head like
Ahora, justo aquí, tus muñecas se doblarán cuando vuelvas hacia atrás, quieres intentar mantener tu muñeca recta.
this now right here your wrists are going to be bent as you come backwards you want to try and keep your wrist
Vaya tan bajo como pueda mantener una columna neutra, respire
straight go as low as you can maintain your just fine breathe then go as low as
Ir tan bajo como puedas Ven a respirar
you can come up breathe out hips up
Caderas arriba exprime tu pecho Baja, respira arriba, exhala
squeeze your chest come down now we do
Aprieta tu pecho tan fuerte como puedas
Ahora cuando hagas este ejercicio
this exercise start off kind of like
Comienza con un poco de luz porque te vas a golpear los hombros.
this you are gonna hit your shoulders
No quieres volar tu manguito rotador, ¿sí?
you don't want to blow your rotator cuff
Espero que disfruten este video de demostración y que siempre habrá más cosas buenas pronto. Nos vemos chicos
okay hope you guys enjoy this demonstration video and as always more good stuff coming soon see yes [Music]
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