¡Hola, amigos de 
Recuerden que es muy importante realizar un previo calentamiento y estiramiento de los músculos mínimo de 1 minuto, esto para evitar lesiones o calambres que puedan perjudicarnos. En esta rutina de entrenamiento enfocado en cuádriceps realice los siguientes ejercicios:
Hello, friends of
Remember that it is very important to warm up and stretch your muscles for at least 1 minute, this to avoid injuries or cramps that can harm us. In this training routine focused on quadriceps perform the following exercises:
- Quadriceps on the bench: This exercise is excellent for muscle strengthening of the quadriceps, as the position adopted on the bench favors greater isolation of this muscle group. In addition, it allows you to focus specifically on the quadriceps, which is ideal for developing both strength and muscle mass in this area. You can perform 15 to 20 repetitions x 3 sets.
- Lunge on Smith machine: This exercise is excellent for working the muscles of the legs and buttocks. consist of maintaining an initial position of the feet by placing one in front and the other behind, keeping a straight posture. The bestar bar on your trapezius, not on your neck, this is very important. We lower the body bending the knee of the front leg, while keeping the back leg straight, then push up with the front leg to return to the initial position, we can perform here 15 repetitions on each leg x 3 series.
- Bulgarian Squats: Performed using an elevated surface, such as a bench or box, to place one of your legs behind your body. First, one foot is placed on the elevated surface behind you. The other foot should be firmly planted on the ground, at a distance that allows you to go down comfortably, bend the knee of the leg that is on the ground, lowering the body to the ground and with the heel of the foot that is on the ground we lift back to the starting position, we can perform 15 repetitions of each leg x 3 sets.
Descarga de sentadillas con mancuernas: Para concluir el entrenamiento, realizaremos un ejercicio de sentadillas con mancuernas. Usaremos tres pares de mancuernas de diferentes pesos, comenzando con las más pesadas y disminuyendo hasta las más ligeras. En las primeras dos series, realizaremos 12 repeticiones de sentadillas con cada par de mancuernas, y en la última serie, con la mancuerna más ligera, haremos repeticiones hasta llegar al fallo muscular. Así que, 3 series así muchachos. 💪
Sentadillas en maquina Hack: Las sentadillas en máquina hack permiten un enfoque más específico en los músculos de las piernas, como los cuádriceps, glúteos e isquiotibiales,
es fácil de usar, la máquina guía el movimiento, lo que permite concentrarse en la forma y en la ejecución, y facilita el uso de cargas más pesadas sin comprometer la técnica. Podemos realizar en esta maquina de 10 a 12 repeticiones x 3 series.
- Download dumbbell squats: To conclude the workout, we will perform a dumbbell squat exercise. We will use three pairs of dumbbells of different weights, starting with the heaviest and decreasing to the lightest. In the first two sets, we'll perform 12 repetitions of squats with each pair of dumbbells, and in the last set, with the lightest dumbbell, we'll do reps until we reach muscle failure. So, 3 sets like that guys. 💪
- Hack Machine Squats: Hack machine squats allow for a more targeted focus on leg muscles, such as the quads, glutes and hamstrings,
is easy to use, the machine guides the movement, allowing you to focus on form and execution, and facilitates the use of heavier loads without compromising technique. We can perform 10 to 12 repetitions x 3 sets on this machine.
Y bueno queridos amigos, hemos llegado al final de esta oportunidad. Les deseo un merecido descanso este fin de semana, y espero que recuperen esos músculos para que la próxima semana podamos continuar con toda la intensidad y las vibras positivas que nos definen como comunidad de 
And well dear friends, we have come to the end of this opportunity. I wish you a well-deserved rest this weekend, and I hope you recover those muscles so that next week we can continue with all the intensity and positive vibes that define us as a community of
@fulldeportes, 
@threespeak y Hive.Videos recorded from my device Infinix HOT 11S NFC
Use Logos belonging to
All the photos published are my own.
Video edited thanks to Capcut
Musia: Big Trance - Klavenes extracted from Pixabay
Subtitles of the video were generated thanks to Capcut.
Mp4 to Gif converter thanks to the page Imagen.online-convert.com
I was able to translate all this written content into English thanks to Deepl.
Cover and photos edited in Canva.com
I share here my social networks:
INSTAGRAM YEDEFITS
▶️ 3Speak
