[ESP/ENG] Movimientos Radicales / Radical Movements
Fellow full sports and Hivers, exercise and training should be daily, the constancy makes us get results, plus we create habits, which become behaviors assumed by our body. So if you want to exercise and improve your physical conditions, you can do it with his friend @attom1515 who will be presenting a daily routine of simple and effective exercises where you can meet the goal of improving conditions and tone your body. through Hive and full sports community you will find everything you need to continue doing your daily physical training. So I invite you to follow me and visit my blog where I am sure you will find a routine of your preference to start your physical training. I say goodbye until next time.
Ejercicio # 1
Iniciamos el ejercicio de pie, con las manos sosteniendo una llanta con los brazos flexionados a la altura de nuestro pecho, luego giraremos la llanta al lado derecho y simultáneamente desplazaremos nuestra rodilla derecha hacia al lado izquierdo a la altura de nuestro estómago, seguidamente regresamos a la posición inicial y llevamos la llanta al lado izquierdo manteniéndola a la altura del pecho, y nuevamente simultáneamente desplazamos nuestra rodilla izquierda hacia el lado derecho a la altura del estómago. Esta secuencia de movimiento se repite y se alterna con ambas piernas. Este ejercicio lo podemos realizar en 4 series de 10 repeticiones.
Exercise # 1 We start the exercise standing, with hands holding a tire with arms bent at chest level, then turn the tire to the right side and simultaneously move our right knee to the left side at the height of our stomach, then return to the starting position and take the tire to the left side keeping it at chest level, and again simultaneously move our left knee to the right side at the height of the stomach. This sequence of movement is repeated and alternated with both legs. This exercise can be performed in 4 sets of 10 repetitions.
Ejercicio # 2:
comenzamos el ejercicio de pie frente a una llanta, los brazos extendidos hacia abajo, luego levantamos nuestra pierna derecha y la llevamos a la parte superior de la llanta, subiendo y flexionando el codo a la altura del pecho, seguidamente regresamos la pierna a la posición inicial y colocamos nuestras manos juntas a la altura del pecho y flexionamos las piernas realizando una sentadilla, al realizar la sentadilla regresamos a la posición inicial y levantamos esta vez la pierna izquierda y la apoyamos ligeramente sobre la parte superior de la llanta, nuevamente regresamos a la posición inicial y realizamos otra sentadilla. de esta forma continuamos la secuencia del ejercicio descrito alternando la ejecución con ambas piernas. Este ejercicio lo podemos realizar en 4 series de 10 repeticiones.
Exercise # 2: We begin the exercise standing in front of a tire, arms extended downwards, then we lift our right leg and take it to the top of the tire, raising and bending the elbow at chest level, then we return the leg to the starting position and place our hands together at chest level and bend our legs doing a squat, After performing the squat we return to the starting position and lift this time the left leg and rest it lightly on the top of the rim, again we return to the starting position and perform another squat. In this way we continue the sequence of the described exercise alternating the execution with both legs. This exercise can be performed in 4 sets of 10 repetitions.
Ejercicio # 3:
iniciamos el ejercicio de pie frente a la llanta con el torso inclinado hacia adelante, las piernas ligeramente abiertas y apoyando las manos en la parte superior de la llanta, manteniendo los brazos totalmente extendidos, luego subimos el pie derecho a la parte superior de la llanta y extendemos el brazo derecho en posición horizontal al suelo y el brazo izquierdo lo dejamos extendido y apoyado a la parte superior de la llanta, es importante mantener el torso inclinado al momento de realizar el movimiento de la pierna, seguidamente regresamos a la posición inicial y repetimos la secuencia del movimiento esta vez con la otra pierna y el otro brazo, de esta manera alternamos el movimiento con las dos piernas. Este ejercicio lo podemos realizar en 2 series de 10 repeticiones en ambas piernas.
Exercise # 3: We start the exercise standing in front of the tire with the torso leaning forward, legs slightly open and resting his hands on the top of the tire, keeping his arms fully extended, then we raise the right foot to the top of the tire and extend the right arm horizontally to the ground and the left arm we leave it extended and supported to the top of the tire, It is important to keep the torso inclined at the time of making the movement of the leg, then return to the starting position and repeat the sequence of the movement this time with the other leg and the other arm, thus alternating the movement with both legs. This exercise can be performed in 2 sets of 10 repetitions on both legs.
NOTE: It is important to keep the body hydrated preferably using water, also rest between each repetition and maintain proper breathing when performing the exercises.
Imágenes editadas en: Canva
fotos tomadas cpn mi redmi 10
con la ayuda de Yenys Guevara
Images edited in: Canva
pictures taken cpn my redmi 10
with the help of Yenys Guevara
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