Mi Entrenamiento para el Tren Inferior
My Lower Body Workout
Greetings my dear friends of #Hive and Full Deportes How are you today, I hope you are super well, again I'm here sharing one of the things I am most passionate about doing which is training to maintain a good physical condition, for today I want to share a very good routine that I did yesterday in my legs workout, I hope you like it.😁
En esta ocasión quería agregarle un poco de peso a la rutina así que quise incorporar una una mochila con 3 botellas de 2L llenas con arena, aunque parezca poco peso esto ayuda mucho y con el pasar de las series marca mucho la diferencia. En esta rutina vamos a realizar 4 variantes de sentadillas, 15 repeticiones x 4 series (a excepción de la sentadilla controlada que realizaremos solo 7 repeticiones) y dejaremos solo 1 minuto de descanso, como siempre menciono es importante respetar el tiempo de descanso para que la rutina sea más efectiva y no dejar el cuerpo "enfriar".
También doy créditos y agradezco mucho a mi mejor amigo Geison Méndez que fue quien me ayudó a grabar de una forma diferente. 😁
Importante: Calentar bien antes de ejecutar la rutina y mantenerse bien hidratados.
This time I wanted to add a little weight to the routine so I wanted to incorporate a backpack with 3 bottles of 2L filled with sand, although it seems little weight this helps a lot and with the passing of the series makes a lot of difference. In this routine we will perform 4 variations of squats, 15 reps x 4 sets (except for the controlled squat that we will perform only 7 reps) and we will leave only 1 minute of rest, as I always mention it is important to respect the rest time for the routine to be more effective and not let the body "cool down".
I also give credits and thanks a lot to my best friend Geison Mendez who was the one who helped me record in a different way. 😁
Important: Warm up well before performing the routine and stay well hydrated.
• Ejercicio #1: Sentadillas controladas.
7 Repeticiones | 1 minuto de descanso | 4 series.
• Exercise #1: Controlled Squats.
7 Repetitions | 1 minute of rest | 4 sets.
• Ejercicio #2: Sentadillas.
15 Repeticiones | 1 minuto de descanso | 4 series.
• Exercise #2: Squats.
15 Repetitions | 1 minute of rest | 4 sets.
• Ejercicio #3: Sentadillas de lado a lado.
15 Repeticiones | 1 minuto de descanso | 4 series.
• Exercise #3: Side to side squats.
15 Repetitions | 1 minute of rest | 4 sets.
• Ejercicio #4: Sentadillas explosivas.
15 Repeticiones | 1 minuto de descanso | 4 series.
• Exercise #4: Explosive Squats.
15 Repetitions | 1 minute of rest | 4 sets.
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