RUTINA | PIERNAS [SPA 🇻🇪] [ENG 🇺🇲]
ROUTINE | LEGS [SPA 🇻🇪] [ENG 🇺🇲]
Hello everyone and a warm greeting friends and friends of SWC, I'm Luis Romero @pimoswo, I'm part of the Streetworkout community on the hive blockchain. Today I bring you a basic and amazing leg routine to start training your legs and gain endurance. I really selected these exercises for everyone to do and give it a try, despite being some weighted exercises you don't need to be a lot of weight to perform this routine, it's so basic and easy to do that you will be impressed. 🦵
Ésta rutina está compuesta de 4 ejercicios súper básicos y sencillos de hacer, 2 son con lastre y 2 con peso corporal pero independientemente todos son sencillos de hacer, además que son ejercicios efectivos para empezar a desarrollar esas piernas y ponerlas fuertes como una piedra. Sin más que decir, los dejo con la rutina. 🦵
This routine is composed of 4 super basic and simple exercises to do, 2 are with ballast and 2 with body weight but independently all are simple to do, plus they are effective exercises to start developing those legs and make them strong as a rock. Without more to say, I leave you with the routine. 🦵
| EJERCICIO | REPETICIONES | SERIES |
|---|---|---|
| SENTADILLA + LASTRE | 10 - 20 | 2 - 4 |
| ZANCADA + LASTRE | 10 - 15 | 2 - 4 |
| SENTADILLA ESTÁTICA | 30" - 1 min | 2 - 4 |
| ELEVACIÓN DE TALONES | 20 - 40 | 2 - 4 |
| EXERCISES | REPETITION | SERIES |
|---|---|---|
| SQUAT + WEIGHT | 10 - 20 | 2 - 4 |
| STRIDE + WEIGHT | 10 - 15 | 2 - 4 |
| STATIC SQUAT | 30" - 1min | 2 - 4 |
| HEEL LIFT | 20 - 40 | 2 - 4 |
Muchísimas gracias por ver el vídeo espero les hayan gustado estos ejercicios que seleccione para ustedes, si les gustó pueden seguirme para más contenido, espero les sea de utilidad y nos vemos en el siguiente post. 👋🏽
Thank you very much for watching the video I hope you liked these exercises that I selected for you, if you liked it you can follow me for more content, I hope you find it useful and see you in the next post. 👋🏽
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