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      "author": "steemitboard",
      "body": "Congratulations @yoelrtc3! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@yoelrtc3/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@yoelrtc3) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=yoelrtc3)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-witness-update-2019-05\"><img src=\"https://steemitimages.com/64x128/http://i.cubeupload.com/7CiQEO.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-witness-update-2019-05\">SteemitBoard - Witness Update</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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{
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      "author": "yoelrtc3",
      "body": "![Screenshot_2018-05-19-10-27-45-1.png](https://steemitimages.com/DQmeqyRQwBt1ygAqqmqpDs6eVGWtm7XnSoNZWSSCSemXDr6/Screenshot_2018-05-19-10-27-45-1.png)\nA pesar de ser ejercicios con patrones muy similares, hay ciertas diferencias en la activacion de musculos entre uno y otro. Lo primero que deben entender es que ninguno de estos dos ejercicios pueden faltar en tu rutina, pero es importante saber algunas diferencias entre uno y otro para poder planificar bien nuestra sesion de entrenamiento.![Screenshot_2018-05-19-10-28-29-1.png](https://steemitimages.com/DQmTwvJeyijiJPBauP4ZGT7KmfBhHX12VxsHMHX7XUzrwvs/Screenshot_2018-05-19-10-28-29-1.png)\nAmbos ejercicios son ideales para el dorsal ancho, pero una de las diferencias mas notorias es que el pull down (jalones en poleas) por tener las piernas sujetas, transforma el patron en un ejercicio de cadena cinetica cerrada, en ambos ejercicios hay una activacion del nucleo pero el pull up (dominadas) por tener las piernas libres tiene una mayor activacion de los paravertebrales y los jalones es lo contrario, hay mayor activacion del recto abdominal como estabilizador del movimiento dandole un mayor trabajo al dorsal ancho, las dominadas por tener mayor activacion muscular nos permite realizar un trabajo mas intenso que se traducira a un mejor desarrollo de la fuerza y mejor detalle en el trabajo de hipertrofia para la espalda, a diferencia de loa jalones que no nos permite trabajar con tanta intensidad lo que lo convierte en un ejercicio ideal para trabajo especifico y con un mayor volumen. \n![Screenshot_2018-05-19-10-27-17-1.png](https://steemitimages.com/DQmTxwhhvhh21AA8HXaoTXH3mMFMJb5tLvYz6XhzLuDMsUi/Screenshot_2018-05-19-10-27-17-1.png)\nLos agarres: sin duda el mejor agarre para dominadas y jalones es el agarre prono (con el dorso hacia ti), ya que proporciona una mejor activacion tanto del dorsal ancho, pero el agarre supino (con la palma de la mano hacia ti) y neutro, te permiten manejar una mayor intensidad, ¿cual es mejor que el otro? Ninguno, sencillamente cambialos.\n![Screenshot_2018-05-19-10-28-24-1.png](https://steemitimages.com/DQmbopnop2M9gaxm79iBqBaAXEDpsAW9hsHFgA6moskgpTn/Screenshot_2018-05-19-10-28-24-1.png)\nLongitud de agarre: tanto para jalones como para las dominadas el ancho de los hombros o longitud media, es lo mas ideal para desarrollar un mejor dorsal,  trabajar con seguridad y intensidad.\n![Screenshot_2018-05-19-10-27-52-1.png](https://steemitimages.com/DQmQDDVCVMv8eSfUPYZzzC2FXvBW4k2nKF5wWQN1pxQf19m/Screenshot_2018-05-19-10-27-52-1.png)\nEspero que esta mini informacion sea de mucha ayuda para poder armar una rutina mas eficiente de espalda.",
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{
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      "body": "<h1>calf training</h1>\n![Screenshot_2018-05-12-22-24-30-1.png](https://steemitimages.com/DQmYBvPanzjZoLqzKbmhxruGSRcGYTu9W1XZxK2FEzgG5zi/Screenshot_2018-05-12-22-24-30-1.png)\n<h3>one thing is genes and another thing is not to train</h3>\n\nDo not blame anyone for your lack of calves, it is very likely that you do not train correctly or better not train, the triceps surales best known in the underworld as sweet potatoes, are a muscle group that are designed to hold work, most of their fiber they are of slow contraction especially in their more profound portion, that is translated in that they must be punished so that they respond of serious way.![Screenshot_2018-05-12-22-24-36-1.png](https://steemitimages.com/DQmciMVyUejrsoRCx6XscU32uRhAUef1wdNR1A4ukDGQ36W/Screenshot_2018-05-12-22-24-36-1.png)\nThe best way to train them in the high volume, organize your training for the next 6 weeks, but in the case of the calves use the maximum volume for a large muscle (25 weekly series) and get to work.\n![Screenshot_2018-05-12-22-24-41-1.png](https://steemitimages.com/DQmQ7AxJgAtzgGBpuJ3CmGkQFZcSpVWA3X5Rnvs3Ly2os1s/Screenshot_2018-05-12-22-24-41-1.png)\nThe work of plantar flexion for the development of the triceps surae can be done both with the knee flexed and with the knee extended, the best calf exercises are done standing and sitting, when the flexion and plantar extension is done with the knee flexed you work much more the more internal portion (soleo), and when standing works are activated more twins, both portions have a higher proportion of slow fibers especially the soleo, which tells us that when you work sitting you should get more repetitions, a I like to use the range of 15 to 30 repetitions, and I work the rando of 20-10 repetitions.\n![Screenshot_2018-05-12-22-24-27-1.png](https://steemitimages.com/DQmaBg2EASdkRXQQyuqQapzTfadhzkmuJnoZYjgz39hc3gB/Screenshot_2018-05-12-22-24-27-1.png)\nUse different cadences (low slow rises fast, slow, slow) in order to generate more stress, eye tomato calmly, start a training cycle using 10 series as a reference for your calves and go up a series week by week, when you close the cycle, start a new one giving priority to the calves training with the maximum volume during the next 6 weeks. Then to that period give pause about 6 weeks, pause does not mean that you will not train, pause is to make a minimum of 16 weekly series.\n\nI hope this helps you with your calves and before blaming your parents review your training.",
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      "author": "leewilliamson",
      "body": "@therealwolf 's created platform smartsteem scammed my post this morning (mothersday) that was supposed to be for an Abused Childrens Charity.  Dude literally stole from abused children that don't have mothers ... on mothersday.  \r\n\r\nhttps://steemit.com/steemit/@prometheusrisen/beware-of-smartsteem-scam",
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      "body": "<h1>entrenamiento de pantorrillas</h1>\n![Screenshot_2018-05-12-22-24-30-1.png](https://steemitimages.com/DQmYBvPanzjZoLqzKbmhxruGSRcGYTu9W1XZxK2FEzgG5zi/Screenshot_2018-05-12-22-24-30-1.png)\n<h3>una cosa son los genes y otra cosa es no entrenar</h3>\n\nNo culpes a nadie por tu falta de pantorrillas, es muy probable que no entrenes de manera correcta o mejor dicho no entrenes, los triceps surales mejores conocidos en los bajos fondos como batatas, son un grupo muscular que estan diseñados para aguantar trabajo, la mayoria de su fibra son de contraccion lenta sobre todo en su porcion mas profunda , eso se traduce en que deben ser castigados para que respondan de manera seria.\n![Screenshot_2018-05-12-22-24-36-1.png](https://steemitimages.com/DQmciMVyUejrsoRCx6XscU32uRhAUef1wdNR1A4ukDGQ36W/Screenshot_2018-05-12-22-24-36-1.png)\nLa mejor forma de entrenarlos en el alto volumen, organiza tu entrenamiento de las proximas 6 semanas, pero en el caso de las pantorrillas usa el maximo volumen preferencial para un musculo grande (25 serie semanales) y ponte a trabajar.\n![Screenshot_2018-05-12-22-24-41-1.png](https://steemitimages.com/DQmQ7AxJgAtzgGBpuJ3CmGkQFZcSpVWA3X5Rnvs3Ly2os1s/Screenshot_2018-05-12-22-24-41-1.png)\nEl trabajo de flexion plantar para el desarrollo de los triceps surales se puede hacer tanto con la rodilla flexionada como con la rodilla extendida, los mejores ejercicios para pantorrilla se hacen de pie y sentado, cuando se hace la flexion y extencion plantar con la rodilla flexionada se trabaja mucho mas la porcion mas interna (soleo), y cuando trabajos de pie se activan mas los gemelos, ambas porciones tienen mayor proporcion de fibras lentas en especial el soleo, lo que nos indica que cuando trabajes sentado debes sacar mas repeticiones, a mi me gusta usar el rango de 15 a 30 repeticiones, y de pie trabajo el rando de 20-10 repeticiones.\n![Screenshot_2018-05-12-22-24-27-1.png](https://steemitimages.com/DQmaBg2EASdkRXQQyuqQapzTfadhzkmuJnoZYjgz39hc3gB/Screenshot_2018-05-12-22-24-27-1.png)\nUsa diferentes cadencias (baja lento sube rapido, rapido, lento) de manera de buscar generar mayor estres, ojo tomatelo con calma, comienza un ciclo de entrenamiento usando 10 series como referencia para tus pantorrillas y sube una serie semana a semana, cuando cierres el ciclo, comienza uno nuevo dandole prioridad a las pantorrillas entrenando con el maximo volumen durante las proximas 6 semanas. Luego a ese periodo dale pausa unas 6 semanas, pausa no quiere decir que no le vas a entrenar, pausa es hacer un minimo de 16 series semanales.\n\nEspero que esto te ayude con tus pantorrillas y antes de echarle la culpa a tus padres revisa tu entrenamiento.",
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      "author": "cheneats",
      "body": "De nada. ¡Gracias!",
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      "author": "rabiujaga",
      "body": "you are very welcome.",
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      "author": "yoelrtc3",
      "body": "<h1>Do you know how to perform these training techniques?</h1>\nDoing several exercises within a series has a purpose and that is not grouping any exercise or occupying all the gym equipment, I see every day, especially men thinking they know how to train but seeing their super series I notice they do it incorrectly .\nThese techniques do not consist of putting more exercises and more repetitions, I do not understand why you have the concept of MAS IS BETTER ...\nHere I leave you in a clear way how the exercises should be grouped correctly. This training technique will help you in a very easy way to increase your volume and intensity of your training.\n![Screenshot_2018-05-12-22-28-37-1.png](https://steemitimages.com/DQmYAu3JzHydEcsTSXyP7eXKU2Gk7ba9J7zaLfwXw9TbnFn/Screenshot_2018-05-12-22-28-37-1.png)\nBi-series: consists of grouping an agonist muscle with an antagonist within a series and working them.\n![Screenshot_2018-05-12-22-28-49-1.png](https://steemitimages.com/DQmaninYynsn54JtzqZhpvqaqNqpvApDViAWtQHC74UY3eH/Screenshot_2018-05-12-22-28-49-1.png)\nPre-exhaustion or super set: consists of grouping a mono joint exercise with a multi-joint, one to exhaust and the other to finish.![Screenshot_2018-05-12-22-28-55-1.png](https://steemitimages.com/DQmYbChpiZryBcxX9PUAnRzXWWyXy1ZAPTzwMkAvM2fRs55/Screenshot_2018-05-12-22-28-55-1.png)\nTri-series: consists of grouping the muscles present within the synergy of an exercise.\n![Screenshot_2018-05-12-22-29-01-1.png](https://steemitimages.com/DQmUxRBepnnASNE9anbaPXzCxh8jkfoWC4nAVgAt2pYmp9U/Screenshot_2018-05-12-22-29-01-1.png)\nGiant series: consists of grouping different exercises for different portions of the same muscle or different exercises for different parts of the body in the same series.",
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      "author": "yoelrtc3",
      "body": "<h1>¿Saben como realizar estas tecnicas de entrenamiento?</h1>\nHacer varios ejercicos dentro de una serie tiene un proposito y ese no es agrupar cualquier ejercicio o ocupar todos los aparatos del gimnasio, a diario veo, sobre todo los hombres creyendo que saben entrenar pero al ver sus super series noto q lo hacen de forma incorrecta.\nEstas tecnicas no consisten en meter mas ejercicios y mas repeticiones, no entiendo porque se tiene el concepto de MAS ES MEJOR...\nAqui te dejo de forma clara como se debe agrupar de manera correcta los ejercicios. Esta tecnica de entrenamiento te ayudaran de manera muy facil a aumentar tu volumen e intensidad de tu entrenamiento.\n![Screenshot_2018-05-12-22-28-37-1.png](https://steemitimages.com/DQmYAu3JzHydEcsTSXyP7eXKU2Gk7ba9J7zaLfwXw9TbnFn/Screenshot_2018-05-12-22-28-37-1.png)\nBi-serie: consiste en agrupar un musculo agonista con uno antagonista dentro de una serie y trabajarlos.\n![Screenshot_2018-05-12-22-28-49-1.png](https://steemitimages.com/DQmaninYynsn54JtzqZhpvqaqNqpvApDViAWtQHC74UY3eH/Screenshot_2018-05-12-22-28-49-1.png)\nPre agotamiento o super set: consiste en agrupar un ejercicio mono articular con uno multiarticular, uno para agotar y el otro para rematar.\n![Screenshot_2018-05-12-22-28-55-1.png](https://steemitimages.com/DQmYbChpiZryBcxX9PUAnRzXWWyXy1ZAPTzwMkAvM2fRs55/Screenshot_2018-05-12-22-28-55-1.png)\nTri-serie: consiste en agrupar los musculos presentes dentro de la sinergia de un ejercicio.\n![Screenshot_2018-05-12-22-29-01-1.png](https://steemitimages.com/DQmUxRBepnnASNE9anbaPXzCxh8jkfoWC4nAVgAt2pYmp9U/Screenshot_2018-05-12-22-29-01-1.png)\nSerie gigante: consiste en agrupar diferentes ejercicios para diferentes porciones de un mismo musculo o diferentes ejercicios para diferentes partes del cuerpo en una misma serie.",
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      "author": "yoelrtc3",
      "body": "Muchas gracias @jorge090202 me alegra mucho que le haya gustados, saludos...",
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    {
      "author": "sultanmr",
      "body": "Hello @yoelrtc3, it seems that you are really very serious in steem. I'm building up serious steemers in my group and also request to join me. I also refer your intro into my post. Please feel free to check<br>https://steemit.com/newsteemers/@sultanmr/best-new-steemers-introductory-posts---page-10-1526081346-9419596",
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      "body": "<h1>Part of my little bar where I unwrapped ;D</h1>\n![IMG_20160201_123351.jpg](https://steemitimages.com/DQmUGvnBa4LnqcbzHpXFD9FadoidnoAZtoyWiKk5SZ7Dpzq/IMG_20160201_123351.jpg)\nWhen you enter a bar you usually fix your eyes on the bar, in most cases this becomes the most important focal point in the creation of that first impression. Hence, the decision on the design of the bar is very important. The bar must not only be striking or be in accordance with the rest of the bar decoration, it must be functional but without neglecting the design.\nThis area must always be kept neat, organized, a full battery (stock of liquors) and its different shots, glasses and glasses to achieve the best cocktail presentation :D",
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      "title": "DO YOU KNOW THE IMPORTANCE OF A BAR BAR?"
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      "author": "jorge090202",
      "body": "Esta en toda la razón, lo felicito por su muy buen post, bendiciones para usted y su familia.",
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