Rutina de pierna y glúteos usando bandas elástica de resistencia 💪🏻✨. Leg and glute routine using elastic resistance bands 💪🏻✨. [Esp-Ong].

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! [Hello to all the #Hive and @fulldeportes community 👋🏻 I hope you are having a spectacular day full of blessings. Today I want to show you this leg routine using elastic resistance bands, it consists of 3 exercises with 10 reps for 4 sets.]

! [This routine is ideal for days when we can not attend the gym or when the machines are busy, with few materials we can do variations of various exercises that we think are only done in the gym, we can perform both at home and outdoors.]

! [This routine is a variation of several exercises performed in the gym with weights or with material because with the elastic resistance band strengthens muscles, improves mobility and flexibility, helps rehabilitation and physiotherapy, ideal for training at home, travel or outdoors, helps to work stability and neuromuscular control.]

Exercise 1: Gluteal kick on low pulley

! [This exercise will be performed especially to work and strengthen the gluteal muscles. Commonly in the gym a low pulley machine is used to add resistance, in this case it is to place the band hose on the foot and the ends extend them to the arms performing a leg stretch, perform this exercise for 10 repetitions for 4 sets each leg.]

Exercise 2: Squat with elastic band

! [This is a basic strength exercise that works mainly in the trunk region and the muscles of the legs, including the quadriceps and glutes. This exercise would be a variation of a barbell squat where a barbell with weight supported on the upper back is used, in this case would be to use an elastic resistance band, is to lower the hip keeping the back straight and abdomen contracted to return to the starting position, the hose of the band is placed at the sides of the body supported with the feet and raise your arms up to the limit of the head. Perform this exercise 10 repetitions for 4 sets.]

Exercise 3: Stride with elastic band

! [This last exercise is a variation of a Bulgarian Lunge with a bar which is a strength exercise for the lower body. To perform this exercise the back foot is placed elevated on a surface, in this case it is performed the same placing the left foot forward and the back foot back flexed, with the left foot I step on the hose of the elastic band and performed a flexion with the knees keeping the band stretched to generate pressure.]

! [This is the end of this routine, it is one of my favorites because it works the muscles of the legs and buttocks and it is a very easy routine to perform at home, outdoors and in the gym. Personally I love to train the whole body in parts because the results are more effective and with these exercises we can include it in our daily exercise routine. I hope you liked today's post, I send you many kisses and blessings. 🙏🏻😘]

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

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See you next time.😉💖💞 ]

! [All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.]

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical Pixabay

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