{"tags": ["spanish", "english", "fulldeportes", "sports", "sport", "abs", "gym", "motivation", "excercises", "ejercicio", "waivio", "neoxiano"], "app": "3speak/0.3.0", "type": "3speak/video", "image": ["https://ipfs-3speak.b-cdn.net/ipfs/bafybeifc4fhdoq4rmc55o6yeystv5w2kds5fd6fvrsmueyue4h3g56pc5m"], "video": {"info": {"platform": "3speak", "title": "Rutina de Abdominales/ abdominal routine [Eng/Esp]", "author": "cynthiacvb", "permlink": "msiqubga", "duration": 167.043991, "filesize": 294131008, "file": "ipfs://bafybeihps6wgtvqbqohpn6v2m4vri47bpnzj2zpnww27bqxuf7ccalohq4", "lang": "es", "firstUpload": false, "ipfs": null, "ipfsThumbnail": null, "video_v2": "ipfs://QmSXu9Mx1Xsut8xoyipjvXUhxBrtvkvfjthneoMEnjs25v/manifest.m3u8", "sourceMap": [{"type": "video", "url": "ipfs://QmSXu9Mx1Xsut8xoyipjvXUhxBrtvkvfjthneoMEnjs25v/manifest.m3u8", "format": "m3u8"}, {"type": "thumbnail", "url": "ipfs://bafybeifc4fhdoq4rmc55o6yeystv5w2kds5fd6fvrsmueyue4h3g56pc5m"}]}, "content": {"description": "![1000346651.png](https://files.peakd.com/file/peakd-hive/cynthiacvb/242DXQbGsBJyQ7mPsnyfox9tBBFbep8U5Awx8vGzQmbiuHmMg1rzKP5M82XAi6gMwfg8K.png)\r\n\r\n\r\n\r\n\r\n

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_{*This post is both in English and Spanish, you can go directly to english by clicking [HERE](#english)*}\r\n\r\n \r\n\r\nHola querida comunidad de full deportes, siempre un gusto para m\u00ed hacer publicaciones que sean \u00fatiles para nuestra salud f\u00edsica y mental, \u00faltimamente he estado pensando en traerles varias rutinas cortas y sencillas para aquellos d\u00edas en los que no tenemos tanto tiempo para ejercitarnos, pero tambi\u00e9n para aquellos momentos en los que no tenemos mucha energ\u00eda y por supuesto para los principiantes, sean todos bienvenidos.\u00a0\r\n\r\nTodo comenz\u00f3 con un d\u00eda que, al terminar mi rutina de pesas, quise complementarlo con una serie de abdominales que no me quitaran mucho tiempo, pero que fueran efectivos, as\u00ed que se me vino a la mente grabarlos mientras los ejecutaba.\u00a0\r\n\r\nTomate siempre un tiempo para realizar alguna actividad f\u00edsica por muy corta que sea, cr\u00e9eme que es muy beneficioso para tu mente y cuerpo. El sedentarismo y el estr\u00e9s son una de las causas principales de muchas de las enfermedades actuales y el ejercicio nos puede ayudar a prevenir esto. Aparte que te vas a ver y sentir muy bien.\u00a0\r\n\r\n\r\nPatrones a ejecutar 10\r\nTiempo de ejecuci\u00f3n por patr\u00f3n: 30 segundos\r\nN\u00famero de serie: 4 a 6\r\n\r\n\r\n1- Plancha baja\r\n2- Plancha baja con desplazamientos de piernas laterales\r\n3- Plancha alta con flexi\u00f3n de codos\r\n4- Plancha alta\r\n5- Posici\u00f3n en V\r\n6- Fluters en V\r\n7- Posici\u00f3n en V con movimientos de contracci\u00f3n y extensi\u00f3n\r\n8- Abdominales butterfly\r\n9- Tijeras.\u00a0\r\n10- Posicion V con movimiento de piernas\u00a0\r\n\r\n\r\nSi tienen alguna duda, hagamelo saber, con muchisimo gusto les responder\u00e9, estoy aqui para ayudarlos y motivarlos a tener la mejor version de jstedes mismos. Hagan sus ejercicios con mucha precauci\u00f3n, con calma, si tienes un espejo en el que puedas observarte mucho mejor para que corrijas alguna mala postura y la mejor parte, disfruta el proceso.\r\n\r\nHasta una pr\u00f3xima publicaci\u00f3n, gracias por todo el amor y el apoyo.\u00a0\r\n\r\n\r\n \r\n

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English \r\n\r\n\r\nHello dear full sports community, always a pleasure for me to make publications that are useful for our physical and mental health, lately I have been thinking of bringing you several short and simple routines for those days when we do not have so much time to exercise, but also for those times when we do not have much energy and of course for beginners, you are all welcome.\u00a0\r\n\r\nIt all started with a day that, after finishing my weights routine, I wanted to complement it with a series of crunches that didn't take much time, but were effective, so it came to my mind to record them while I was doing them.\u00a0\r\n\r\nAlways take some time to do some physical activity no matter how short it is, believe me it is very beneficial for your mind and body. Sedentary lifestyle and stress are one of the main causes of many of today's diseases and exercise can help us prevent this. Besides, you will look and feel great.\u00a0\r\n\r\n\r\nPatterns to be performed 10\r\nExecution time per pattern: 30 seconds\r\nNumber of sets: 4 to 6\r\n\r\n\r\n1- Low plank\r\n2- Low plank with lateral leg shifts\r\n3- High plank with elbow bends\r\n4- High plank\r\n5- V-Position\r\n6- V-Flutter\r\n7- V-position with contraction and extension movements\r\n8- Butterfly sit-ups\r\n9- Scissors\u00a0\r\n10- V position with leg movements\u00a0\r\n\r\n\r\nIf you have any questions, let me know, I will gladly answer them, I am here to help you and motivate you to be the best version of yourself. Do your exercises with a lot of caution, calmly, if you have a mirror where you can observe yourself much better so you can correct any bad posture and the best part, enjoy the process.\r\n\r\nUntil next time, thanks for all the love and support.\r\n\r\n\r\nFotos y videos por | Photos and video by @cynthiacvb\r\n***\r\nDispositivo | Device | samsung galaxy S23 FE \r\n***\r\n Video editado en | Video edited in | App Inshot\r\n***\r\nFotos editadas en: |Photos edited in | canva/ \r\n***\r\nFuente de la musica de | Source of the music from | [Pixabay_motivacional epic advertising]\r\nhttps://pixabay.com/es/music/titulo-principal-motivational-epic-advertising-186817/\r\n\r\n***\r\nTraducci\u00f3n con | Translation with| [DeepL](www.DeepL.com/Translator (free version))\r\n \r\n\r\n

", "tags": ["spanish", "english", "fulldeportes", "sports", "sport", "abs", "gym", "motivation", "excercises", "ejercicio", "waivio", "neoxiano"]}}}

#neoxiano

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