Piernas con Mancuernas [ESP/ENG]
Hola Hivers, un saludos especial para la gran familia de @fulldeportes
Continuando con la serie, "Rutinas con Mancuernas para todo el Cuerpo", hoy trabajaremos “Piernas” con mancuernas. La idea es mover el mayor peso posible. Respetando la técnica, moveremos el mayor peso posible con una buena ejecución, para aprovechar el trabajo.
Una vez realizado el calentamiento y acondicionamiento corporal, comenzaremos con dos series y sin descanso de dos ejercicios sin peso, haremos 20 sentadillas y 20 sentadillas para aductores, inmediatamente y sin descanso repetiremos esta serie. Al principio del video les dije, que la rutina contara con 6 ejercicios, pero durante la ejecución, decidí darles un plus, así que toda la rutina comprende 7 ejercicios.
Iniciando con Sentadillas, con las mancuernas a los lados. Ejecutaremos 4 series con 10 repeticiones. Y descanso de 1 minuto entre cada serie.
Continuamos con Step Up, con las mancuernas a los lados, usaremos un banco para subirnos a él, con una sola pierna y luego con la otra. Ejecutaremos 4 series con 10 repeticiones para cada pierna. Y descanso de 1 minuto entre cada serie.
Seguimos con Sentadilla de aductores, sosteniendo una mancuerna en el centro de las piernas. Ejecutaremos 4 series con 10 repeticiones. Y descanso de 1 minuto entre cada serie.
A continuación, haremos Longes de lado a lado, con una mancuerna en el centro de las piernas. Ejecutaremos 4 series con 10 repeticiones para cada pierna. Y descanso de 1 minuto entre cada serie.
Seguiremos con Longes, con una mancuerna de lada lado. Ejecutaremos 4 series con 10 repeticiones para cada pierna. Y descanso de 1 minuto entre cada serie.
Continuaremos con Peso muerto, sosteniendo dos mancuernas a los lados. Ejecutaremos 4 series con 10 repeticiones. Y descanso de 1 minuto entre cada serie.
Finalizaremos con elevación de talón con una mancuerna en una mano y la otra mano en apoyo para ayudarnos con el equilibrio. Ejecutaremos 4 series con 10 repeticiones para cada pierna. Y descanso de 1 minuto entre cada serie.
Con la ejecución de esta rutina, obtendrás unas piernas de “ROCA”
Nos vemos en un próximo video. Un abrazo fraterno para todos.
El video lo grabe con mi teléfono POCO X3.
English Version
English Version
Hi Hivers, special greetings to the great @fulldeportes family.
Continuing with the series, "Full Body Dumbbell Routines", today we will work "Legs" with dumbbells. The idea is to move as much weight as possible. Respecting the technique, we will move as much weight as possible with good execution, to take advantage of the work.
Once the warm-up and body conditioning is done, we will start with two sets, and without the rest of the exercises without weight, we will do 20 squats and 20 adductor squats, immediately and without rest we will repeat this series. At the beginning of the video, I told you that the routine would have 6 exercises, but during the execution, I decided to give you a plus. Hence, the whole routine includes 7 exercises.
Starting with Squats, with the dumbbells at the sides. We will execute 4 series with 10 repetitions. And rest 1 minute between each series.
We continue with Step Up, with the dumbbells at the sides, we will use a bench to get on it, with only one leg and then with the other. We will execute 4 series with 10 repetitions for each leg. And rest 1 minute between each series.
We continue with adductor squat, holding a dumbbell in the middle of the legs. We will execute 4 series with 10 repetitions. And rest 1 minute between each series.
Next, we will do Longes from side to side, with a dumbbell in the middle of the legs. We will execute 4 series with 10 repetitions for each leg. And rest 1 minute between each series.
We will continue with Longes, with a dumbbell on each side. We will execute 4 series with 10 repetitions for each leg. And rest 1 minute between each series.
We will continue with Dead Weight, holding two dumbbells at the sides. We will execute 4 series with 10 repetitions. And rest 1 minute between each series.
We will finish with a heel raise with a dumbbell in one hand and the other hand in support to help us with balance. We will execute 4 series with 10 repetitions for each leg. And rest 1 minute between each series.
With the execution of this routine, you will obtain "ROCK" legs.
See you in a future video. A fraternal embrace to all.
The video was recorded with my POCO X3 phone.
Translated with www.DeepL.com/Translator (free version)
▶️ 3Speak
https://twitter.com/pedroerami/status/1547667890572120064
The rewards earned on this comment will go directly to the people( @pedroerami ) sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.
Dear @pedroerami, sorry to jump in a bit off topic but may I ask you to support the HiveSQL proposal?
It lost its funding recently and your help would be much appreciated to keep the HiveSQL service free for the Hive community.
You can do it on Peakd, Ecency, Hive.blog or using HiveSigner.
Thank you for your support!
Hi @arcano , I am sorry that your proposal has lost its funding.
I really don't know the HiveSQL proposal.
Please inform me, so that I can make a decision.
I understand that you are writing individually to each user, looking for support. And that you cannot do it massively, as it would be spam.
I hope you understand my request.
Thank you.
TLDR; HiveSQL is a public SQL database used by (d)Apps developers for easy access to the Hive blockchain data.
You can read more about it on HiveSQL website or in its proposal post.