Saludos mis queridos amigos de EspaVlog, en esta oportunidad quiero compartir con ustedes una rutina potente de PIERNAS que yo siempre entreno donde vamos a realizar dinamicas que nos ayudaran a fortalecer y tonificar nuestro tren inferior, y quiero tomar este portal para enseñar mis conocimientos, asi que empecemos!
Greetings my dear friends of EspaVlog, this time I want to share with you a powerful routine of PIERNAS that I always train where we will perform dynamics that will help us to strengthen and tone our lower body, and I want to take this portal to teach my knowledge, so let's get started!
VARIANTES DE DIA DE HOY 💪
TODAY'S VARIATIONS 💪.
- Squats
- Lounge (5 sec tension all the way down)
- Juice
- Chest kicks with lounge
Se inicia de pie, mirando al frente y con la espalda recta, mientras los pies se separan del ancho de los hombros.
Siempre mirando al frente y sin curvar la espalda, debemos descender los glúteos flexionando la rodilla y la cadera, y cuidando que la rodilla no pase de la punta del pie ni sobrepase los 90 grados de flexión. Descendemos hasta que los muslos quedan paralelos al suelo y desde allí debemos elevarnos lentamente mientras exhalamos el aire inhalado al comenzar el descenso del cuerpo.
Start standing, facing forward and with your back straight, while your feet are shoulder width apart.
Always looking straight ahead and without bending the back, we must lower the buttocks flexing the knee and hip, and taking care that the knee does not go beyond the tip of the foot or exceed 90 degrees of flexion. We descend until the thighs are parallel to the floor and from there we must slowly rise while exhaling the air inhaled at the beginning of the descent of the body.
La posición inicial es de pie, con las manos dispuestas en jarra, sobre la cintura, y las piernas algo separadas. Toma aire y da un paso hacia delante. Procura que el torso esté recto y perpendicular al suelo cuando lleves a cabo el movimiento.
The initial position is standing, with your hands arranged in a jug, above your waist, and your legs slightly apart. Take a breath and take a step forward. Make sure your torso is straight and perpendicular to the floor when you perform the movement.
La posición inicial es de pie, con las manos dispuestas en jarra, sobre la cintura, y las piernas algo separadas. Toma aire y da un paso hacia delante. Procura que el torso esté recto y perpendicular al suelo cuando lleves a cabo el movimiento.
The initial position is standing, with your hands arranged in a jug, above your waist, and your legs slightly apart. Take a breath and take a step forward. Make sure your torso is straight and perpendicular to the floor when you perform the movement.
La forma eficiente de hacer este ejercicio es elevando las rodillas constantemente a la altura de la cadera, manteniendo la espalda recta, el pecho erguido, los abdominales contraídos y las rodillas suaves al impacto,luego bajamos y hacemos lounge, volver a la posicion inicial, explicacion completa en el video.
The efficient way to do this exercise is to constantly raise your knees to hip height, keeping your back straight, chest upright, abdominals contracted and knees soft on impact, then lower and lounge, return to the starting position, full explanation in the video.
IMPORTANT.
- Good hydration.
- Rest should be after the end of each set.
- Rest should be no more than 20 seconds.
- Try to verify each exercise if you are doing it well with their techniques.
- Each exercise should be performed with a tension.
- Before training eat a banana, it will help you a lot with the energy you will need, it will increase your potassium level.
- Sleep your 7 hours minimum
- The content is original and written by me.
- The photos were taken by my wife @Soyjaelrincon.
- The images were edited from the Inshot application.
- The banners were edited with the WEB editor Canva.
- The video was edited in the Inshot editor app.
- The background instrumental Khushal Kerai.
▶️ 3Speak
