Mi rutina de 5 ejercicios para pierna fácil y rápida en casa - My routine of 5 easy and fast leg exercises at home 🏋️♀️🏠 [ESP-ENG]
Hola a todos mis queridos lectores de Hive Blog❤️, en especial a mi comunidad de Full deportes.
El día de hoy les traje una rutina fácil, rápida y efectiva la cual pueden realizar en casa, es la rutina que hoy hice📆🔥, sirve para mejorar la fuerza, la energía, la movilidad articular y mantenerse activo💪🦵 (ya que hay que mantenernos lejos del senderismo🥵).
Hello to all my dear Hive Blog❤️ readers, especially my Full Sports community.
Today I brought them an easy, fast and effective routine which they can perform at home, it is the routine I did📆🔥 today, it serves to improve strength, energy, joint mobility and stay active💪🦵 (since we have to stay away from hiking🥵).
Many times it is thought that to do little it is better to do nothing🐛, but they do not know that something big🦋 comes out of the small
...
Well friends, to start with the routine we must first, stretch properly to warm up the joints☝️🔥;
Y posteriormente a eso realizar una vuelta de 10 minutos🕑 en un trote suave🏃♀️ o una caminata rápida🚶♀️ o incluso un baile💃.
And after that perform a lap of 10 minutes🕑 in a gentle🏃 jog or a brisk🚶 walk or even a dance🕺.
What matters is that the blood starts flowing to prevent injury💯.
Como pueden observar en las imágenes de arriba📸☝️⬆️, el primer ejercicio a realizar es una sentadilla con peso (puede usar bolsas de arroz o libros), son 3 series de 15 repeticiones.
As you can see in the images above📸☝️⬆️, the first exercise to perform is a squat with weight (you can use bags of rice or books), they are 3 sets of 15 repetitions.
Now we have the deadlift☠️ that stimulates the hamstrings and gluteus maximus🍑;
Este también se debe realizar con peso, y serían 3 series de 10 repeticiones de este ejercicio (cuiden su espalda👀, solo deben flexionar el tronco y la presión se debe sentir en la parte posterior de la pierna).
This should also be done with weight, and would be 3 sets of 10 repetitions of this exercise (take care of your back👀, you just have to flex the trunk and the pressure should be felt on the back of the leg).
Exercise 3 is the jump🔥 squat;
Qué debe realizarse con buena técnica cuidando las rodillas siempre🦵⚠️.
What should be done with good technique taking care of the knees always🦵⚠️.
Can be replaced by a normal squat without weight🍃;
De este ejercicio serían 3 series de 15 repeticiones⏫🏋️♀️.
From this exercise would be 3 sets of 15 repetitions⏫🏋️.
Exercise 4 being the strides (I was wrong with the number of the image🤣 by the way😅);
Las piernas se miden📏 al ancho de los hombros y se da un paso🚶♀️ hacia adelante pasa bajar, en cada pierna son 10 repeticiones por 3 series.
Por último deje este ejercicio opcional 🔍 que se puede potenciar con una cinta elástica;
The legs are measured at the width of the shoulders and a step🚶 forward is taken to go down, in each leg there📏 are 10 repetitions for 3 sets.
Finally leave this optional 🔍 exercise that can be enhanced with an elastic tape;
El cual es una sentadilla lateral para estimular los aduptores🦵 es decir la parte interna de la pierna, se debe hacer 3 series de 10 repeticiones de un lado a otro🏋️♀️.
Which is a side squat to stimulate the adductors 🦵 ie the inner part of the leg, you must do 3 sets of 10 repetitions from one side to the other🏋️.
🏋️♀️⏫🍃⚠️👁️🍑☠️📸⬆️💯🕑💃🚶♀️🦵🦋📆
Always remember that strength does not always come from physical ability but from an indomitable will (as Mahatma Gandhi once said).
Every day is a new opportunity to do something good for ourselves, so please stay active and take care of your health.
🏋️♀️⏫🍃⚠️👁️🍑☠️📸⬆️💯🕑💃🚶♀️🦵🦋📆
Thank you very much for reading🌹, with this I say goodbye, here for you @Carlitazulay.
These photos were taken and edited with my Redmi Note pro 9 phone📸
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