{"tags": ["deportes", "spanish", "sports", "fitness", "sportstalk", "training", "threespeak", "ejercicios", "health", "cambiodevida", "waivio", "neoxian"], "app": "3speak/0.3.0", "type": "3speak/video", "image": ["https://ipfs-3speak.b-cdn.net/ipfs/bafybeicac46q37ln77jpria5wxyejv6vikuhf2huzrlndpgkrg2mmsz76u"], "video": {"info": {"platform": "3speak", "title": "Ligas en Modo Navidad [Esp/Eng + Sub Eng]", "author": "omarcitorojas", "permlink": "mnqkiafp", "duration": 296.913991, "filesize": 68350121, "file": "ipfs://bafybeidhabtmrylamlpr465c2rdfoktxubbon2yjngca7sd7wrq5rmy2uu", "lang": "es", "firstUpload": false, "ipfs": null, "ipfsThumbnail": null, "video_v2": "ipfs://Qme8TSJZJxdxY39Pnj7BRjTv55k8EdMLbKnRB2Dpcyiw2S/manifest.m3u8", "sourceMap": [{"type": "video", "url": "ipfs://Qme8TSJZJxdxY39Pnj7BRjTv55k8EdMLbKnRB2Dpcyiw2S/manifest.m3u8", "format": "m3u8"}, {"type": "thumbnail", "url": "ipfs://bafybeicac46q37ln77jpria5wxyejv6vikuhf2huzrlndpgkrg2mmsz76u"}]}, "content": {"description": "

Ligas en Modo Navidad. Estamos en la \u00e9poca m\u00e1s hermosa del a\u00f1o; y sabemos que en este tiempo decembrinas no paramos de comer alimentos pecaminosos jejeje. Bueno, esto no quiere decir que vamos a dejar de entrenar, porque debemos seguir adelante y hoy como siempre, les traigo una poderosa rutina usando mis ligas de resistencia; ustedes saben que mis ejercicios son variados y divertidos. Entonces, vamos a activar todo el cuerpo, porque la combinaci\u00f3n de movimientos va dirigida a los m\u00fasculos superiores, medios e inferiores; vente conmigo, act\u00edvate y disfruta de este video.\r\n\r\n>Leagues in Christmas Mode. We are in the most beautiful time of the year; and we know that in this decembrinas time we do not stop eating sinful foods hehehehe. Well, this does not mean that we are going to stop training, because we must keep going and today as always, I bring you a powerful routine using my resistance bands; you know that my exercises are varied and fun. So, we are going to activate the whole body, because the combination of movements targets the upper, middle and lower muscles; come with me, get active and enjoy this video.\r\n\r\n

![1000164673.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/2423wweGZHyyG1w9XpAj6dSikcRY93A9ViZ1BUFYLjoe6nhNirRgyZQeGNPVACG559Mrx.gif)\r\nPortada de mi Autor\u00eda Editada en/Cover of my Authorship Edited in [Canva](https://www.canva.com/es_419/)\r\n\r\nVideo y video intro Editados en/Video and video intro Edited in [CapCut](https://viamaker.uptodown.com/android)\r\n\r\nVisita mi canal de/Visit my channel [3speak](https://3speak.tv/user/omarcitorojas)\r\n\r\nLogos propiedad de/ logos owned by @hiveio, @fulldeportes, @threespeak\r\n\r\n# [Fase de Calentamiento]()\r\n\r\nLa actividad principal y obligatoria inicia con los calentamientos; movimientos esenciales para que nuestro cuerpo est\u00e9 en condiciones \u00f3ptimas a la hora de realizar acciones fuertes. No te saltes este paso, evita lesiones. Por lo pronto, nos vamos con el [**calentamiento 1**, **esquives laterales m\u00e1s golpe cruzado.**](),. Seguimos con el [**calentamiento 2**, **patadas frontales m\u00e1s extensi\u00f3n y flexi\u00f3n de codos**]().\r\n\r\nCada movimiento de calentamiento se ejecuta durante 3 minutos. Es muy importante determinar que si el cuerpo a\u00fan no est\u00e1 activo para la acci\u00f3n fuerte, se debe calentar un poco m\u00e1s. No olvide hacer pausas de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; la hidrataci\u00f3n es extremadamente importante para reponer los l\u00edquidos y sales perdidos durante la acci\u00f3n. Por otro lado, debemos tratar en la medida de lo posible, mantener una alimentaci\u00f3n balanceada que contribuya a la obtenci\u00f3n de mejores resultados corporales.\r\n\r\n># [Warm-up Phase]()\r\n\r\n>The main and mandatory activity begins with warm-ups; essential movements for our body to be in optimal conditions when performing strong actions. Do not skip this step, avoid injuries. For now, we go with the [**warm-up 1**, **lateral dives plus cross body punch**](),. We continue with [**warm-up 2**, **front kicks plus elbow extension and flexion**]().\r\n\r\n>Each warm-up movement is executed for 3 minutes. It is very important to determine that if the body is not yet active for the strong action, you should warm up a little more. Do not forget to take 20-second breaks between exercises, and 1 to 2 minutes between sets; hydration is extremely important to replenish fluids and salts lost during the action. On the other hand, we must try as far as possible, to maintain a balanced diet that contributes to obtaining better body results.\r\n\r\n\r\n# [Estaciones de Trabajo]()\r\n\r\nLuego de realizar el calentamiento y comprobado que el cuerpo est\u00e1 apto para la acci\u00f3n fuerte; nos vamos a la ejecuci\u00f3n de los ejercicios centrales de la rutina. Si aun sientes que no est\u00e1s listo, vuelve a calentar, evita lesiones. Recuerda que cada ejercicio debes hacerlo de acuerdo a tu condici\u00f3n f\u00edsica, vamos poco a poco hasta dominar los movimientos.\r\n\r\n[**Estaci\u00f3n 1**, **extensiones de tr\u00edceps con apoyo en una pierna**](). Durante la ejecuci\u00f3n del ejercicio debes mantener contra\u00eddo el abdomen. Aqu\u00ed fortalecemos y desarrollamos los triceps, abdomen y tren inferior. La ganancia de control y equilibrio es incre\u00edble. Realizamos la acci\u00f3n en 20 repeticiones por lado en 4 series.\r\n\r\n[**Estaci\u00f3n 2**, **pecho en suelo con abdominales**](). Otro ejercicio potente realizando con el uso de las bandas de resistencia. M\u00fasculos activos, pectorales, brazos, abdomen, piernas. 20 repeticiones en 4 series. Acci\u00f3n poderosa, est\u00e1n a tiempo de activarse. \r\n\r\n[**Estaci\u00f3n 3**, **sentadillas con tensi\u00f3n de brazos y piernas**](). Aunque la acci\u00f3n principal la ejerce el tren inferior; los brazos y abdomen juegan un papel principal para el desarrollo del ejercicio. Aqu\u00ed todo el cuerpo trabaja, este es mi lema. Realizamos 20 repeticiones en 4 series. \r\n\r\nAl culminar la acci\u00f3n fuerte, llega el momento de la relajaci\u00f3n por 3 minutos [**patadas cortas m\u00e1s extensi\u00f3n y flexi\u00f3n de codos**](). Gracias por preferir nuestro canal de @threespeak. Recuerda que debes tomar descansos de calidad, hidratarte y alimentarte sanamente. Hasta la pr\u00f3xima.\r\n\r\n># [Work Stations]()\r\n\r\n>After warming up and checking that the body is ready for the strong action; we go to the execution of the central exercises of the routine. If you still feel that you are not ready, warm up again, avoid injuries. Remember that each exercise should be done according to your physical condition, we go little by little until you master the movements.\r\n\r\n>[**Station 1**, **triceps extensions with support on one leg**](). During the execution of the exercise you must keep the abdomen contracted. Here we strengthen and develop the triceps, abdomen and lower body. The gain in control and balance is incredible. We perform the action in 20 repetitions per side in 4 sets.\r\n\r\n>[**Station 2**, **chest on floor with crunches**](). Another powerful exercise performed with the use of resistance bands. Active muscles, pectorals, arms, abdomen, legs. 20 repetitions in 4 sets. Powerful action, you are just in time to get active.\r\n\r\n>[**Station 3**, **squats with arm and leg tension**](). Although the main action is exerted by the lower body, the arms and abdomen play a major role in the development of the exercise. Here the whole body works, this is my motto. We perform 20 repetitions in 4 sets. \r\n\r\n>At the end of the strong action, it's time to relax for 3 minutes [**short kicks plus elbow extension and flexion**](). Thank you for liking our @threespeak channel. Remember to take quality breaks, hydrate and eat healthy. See you next time.\r\n\r\n# **

...Gracias Por Visitar...

**\r\n\r\n# **...Thanks for visiting...**\r\n\r\n![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png)\r\n\r\n![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png)\r\n\r\n![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)\r\n\r\nVideo tomado por Ronmel N\u00fa\u00f1ez \r\n\r\n>Video taken by Ronmel Nu\u00f1ez \r\n\r\n[M\u00fasica de Fondo Pixabay](https://pixabay.com/es/music/titulo-principal-the-final-countdown-250335/)\r\n\r\n>[Pixabay Background music](https://pixabay.com/es/music/titulo-principal-the-final-countdown-250335/)\r\n\r\nClips de mini video intro, provienen del video principal\r\n\r\n>Clips from the intro mini video, taken from the main video\r\n\r\n**Sorry. English is not our native language. **Translated and formatted with [Hive Translator](https://hivetranslator.com) by @noakmilo

**)

**.", "tags": ["deportes", "spanish", "sports", "fitness", "sportstalk", "training", "threespeak", "ejercicios", "health", "cambiodevida", "waivio", "neoxian"]}}}

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