[ESP/ENG] Intensiva Rutina GAP Para un Buen Inicio De Semana / Intensive GAP Routine For a Good Start of the Week
| Intensiva Rutina GAP Para un Buen Inicio De Semana. | Intensive GAP Routine For a Good Start of the Week |
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Ya ha pasado un tiempo desde la última vez que entrené al aire libre y recién empecé hacerlo de nuevo y me pregunté por qué dejé de hacerlo? Es fantástico sentir el aire fresco en el rostro a pesar de que tuve que usar tapabocas me sentí muy a gusto ejercitando mi cuerpo muestras mis dos niños jugaban en el parque. Creo que de todas las formas esta es una de mis predilectas: "ejercitarse al aire libre, es todo placer". Hoy les comparto los ejercicios que realicé con apoyo de un asiento del parque.
Let's start the week off on the right foot by performing an intensive routine of GAP exercises, let's work with these movements of high energetic demand and resistance of the buttocks, abdomen and legs. Below I will describe in detail how to execute these exercises correctly and for greater effectiveness. Before we start, let's remember to warm up and stretch for 5 minutes so that our ligaments and muscles are ready to perform each movement.
Ejercicio # 1
Posición Inicial: Comenzar con la espalda apoyada al suelo y las rodillas flexionadas, los brazos extendidos a los lados de las caderas.
Movimiento: Apoyar la punta de los pies y levantar las caderas del piso empujando con los glúteos hacia arriba. Contraer el abdomen y en esa posición elevar una pierna totalmente extendida e impulsar la hacia arriba con la punta de los dedos. Bajar las caderas hasta el piso para elevarla nuevamente. Realizar 15 repeticiones con una pierna y regresar. La posición inicial para comenzar nuevamente con la pierna contraria.
Exercise # 1
Starting Position: Begin with your back flat on the floor and knees bent, arms extended at the sides of your hips.
Movement: Place your toes on the floor and lift your hips off the floor by pushing up with your buttocks. Contract the abdomen and in that position raise one leg fully extended and push the leg up with the tips of the toes. Lower the hips to the floor to raise it again. Perform 15 repetitions with one leg and return. The starting position to begin again with the opposite leg.
Ejercicio #2.
Posición Inicial: Apoyar las manos y las rodillas en el piso.
Movimiento: Extender una pierna hacia atrás apoyando la punta de los pies y luego colocar la otra pierna al mismo nivel. Levantar una pierna separándolas del piso y colocándola en posición horizontal. Flexionar una rodilla llevándola hacia el talón. Realizar 15 repeticiones de un mismo lado para regresar a la posición inicial y hacer 15 repeticiones del lado contrario.
Exercise #2.
Starting Position: Rest hands and knees on the floor.
Movement: Extend one leg backwards supporting the toes and then place the other leg at the same level. Lift one leg off the floor and place it in a horizontal position. Bend one knee bringing it towards the heel. Perform 15 repetitions on one side to return to the starting position and do 15 repetitions on the opposite side.
Ejercicio # 3
Posición Inicial: Colocar las rodillas y las manos en el piso.
Movimiento: Llevar las piernas hacia atrás y elevar las caderas formando un ángulo y llevando los glúteos por encima de los hombros. Elevar una rodilla hacia el codo del mismo lado y regresar hacia la posición inicial para realizar 15 repeticiones de cada lado.
Exercise # 3
Starting Position: Place knees and hands on the floor.
Movement: Bring the legs back and raise the hips at an angle, bringing the buttocks over the shoulders. Lift one knee toward the elbow on the same side and return to the starting position for 15 repetitions on each side.
Esta rutina se debe realizar al menos cuatro veces por semanas para una mayor efectividad. Me despido enviando mis saludos a todos los amigos de fulldeportes y agradeciendo el apoyo a mi contenido. Hasta la próxima.
This routine should be performed at least four times per week for maximum effectiveness. I say goodbye sending my greetings to all the friends of fulldeportes and thanking you for your support to my content. See you next time.
Para traducir utilice: Traductor DeepL
Imágenes editadas en: Inshot.
Fotos tomadas con mi teléfono redmi 10
con la ayuda de Edwar Contreras
To translate use: Translator DeepL
Images edited in: Inshot.
Photos taken with my redmi 10
with the help of Edwar Contreras
The people doing V2K with remote neural monitoring want me to believe this lady @battleaxe is an operator. She is involved deeply with her group and @fyrstikken . Her discord is Battleaxe#1003. I cant prove she is the one directly doing the V2K and RNM. Doing it requires more than one person at the least. It cant be done alone. She cant prove she is not one of the ones doing it. I was drugged in my home covertly, it ended badly. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Ask @battleaxe to prove it. I bet she wont. They want me to believe the V2K and RNM in me is being broadcast from her location. And what the fuck is "HOMELAND SECURITY" doing about this shit? I think stumbling over their own dicks maybe? Just like they did and are doing with the Havana Syndrome.
They are reckless and should have shown the proper media what they had before taking me hostage for 5 years.
What would you say while having a gun pointed at your head from an undisclosed location? Have people find it? My hands are tied while they play like children with a gun to my head. Its a terrorist act on American soil while some yawn and say its not real or Im a mental case. Many know its real. This is an ignored detrimental to humanity domestic threat. Ask informed soldiers in the American military what their oath is and tell them about the day you asked me why. Nobody has I guess. Maybe someone told ill informed soldiers they cant protect America from military leaders in control with ill intent. How do we protect locked up soldiers from telling the truth? https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism
Abdomen, glúteos, piernas, Mirna rutina, buenos movimientos. Como siempre bien activa saludos.
Así es mi buen amigo. Empezado la semana totalmente activa.
Gracias por el apoyo y el comentario.
Saludos y bendiciones.
The people doing V2K with remote neural monitoring want me to believe this lady @battleaxe is an operator. She is involved deeply with her group and @fyrstikken . Her discord is Battleaxe#1003. I cant prove she is the one directly doing the V2K and RNM. Doing it requires more than one person at the least. It cant be done alone. She cant prove she is not one of the ones doing it. I was drugged in my home covertly, it ended badly. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Ask @battleaxe to prove it. I bet she wont. They want me to believe the V2K and RNM in me is being broadcast from her location. And what the fuck is "HOMELAND SECURITY" doing about this shit? I think stumbling over their own dicks maybe? Just like they did and are doing with the Havana Syndrome.
They are reckless and should have shown the proper media what they had before taking me hostage for 5 years.
What would you say while having a gun pointed at your head from an undisclosed location? Have people find it? My hands are tied while they play like children with a gun to my head. Its a terrorist act on American soil while some yawn and say its not real or Im a mental case. Many know its real. This is an ignored detrimental to humanity domestic threat. Ask informed soldiers in the American military what their oath is and tell them about the day you asked me why. Nobody has I guess. Maybe someone told ill informed soldiers they cant protect America from military leaders in control with ill intent. How do we protect locked up soldiers from telling the truth? https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism