{"tags": ["spanish", "deportes", "training", "routine", "fitness", "squats3speak", "lifestyle", "sports", "vlog", "video", "creativecoin", "palnet", "neoxian", "proofofbrain", "aliento"], "app": "3speak/0.3.0", "type": "3speak/video", "image": ["https://ipfs-3speak.b-cdn.net/ipfs/bafybeicnfnirumznozwsvqwjzqospsbrf4guxusdc77kzivmgf746vh3ly"], "video": {"info": {"platform": "3speak", "title": "Rutina: Hiit de Sentadillas con y sin peso [\ud83c\uddea\ud83c\uddf8-\ud83c\uddfa\ud83c\uddf8]\ud83d\udd25", "author": "neilamarcano", "permlink": "pjpewprj", "duration": 208.933333, "filesize": 255804749, "file": "ipfs://bafybeifpxfgj2yp46pcxs5tjlleybmzgqnoiww3ifpsvp6i6oiwf7oyp54", "lang": "es", "firstUpload": false, "ipfs": null, "ipfsThumbnail": null, "video_v2": "ipfs://QmTvJEvwsAZgP9EDqSomjgef4JNok1EHPqqVXRZz2rohmi/manifest.m3u8", "sourceMap": [{"type": "video", "url": "ipfs://QmTvJEvwsAZgP9EDqSomjgef4JNok1EHPqqVXRZz2rohmi/manifest.m3u8", "format": "m3u8"}, {"type": "thumbnail", "url": "ipfs://bafybeicnfnirumznozwsvqwjzqospsbrf4guxusdc77kzivmgf746vh3ly"}]}, "content": {"description": "

\r\n\r\n> Hola amigos, feliz inicio de semana para todos\ud83e\udd70.\r\n\r\n>! [English Version]\r\n> \r\n> Hello friends, happy start of the week to all\ud83e\udd70.\r\n\r\n\r\n![1000531257.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23wqu3HrSTYiR5bzmyNn48j4uqf5LVyWVoNCZY93emjgCWtmwv4EptdHywrQ6yVsD8npd.jpg)\r\n\r\n\r\n### Rutina: Hiit de Sentadillas con y sin peso/ Routine: squat hitt with and without weights\r\n\r\nMi estilo de vida cambi\u00f3 para mejor, desde que inici\u00e9 hace dos a\u00f1os, cambi\u00e9 una vida sedentaria por una activa, llena de mucha acci\u00f3n y bienestar, eso es lo que nos genera salud por sobre todas las cosas, estando activa, mis dolores de artritis han disminuido considerablemente, eso es ganancia para m\u00ed, ya que no tomo medicamentos de por vida, mis actividades deportivas me generan beneficios en todo mi cuerpo, mejorando la coordinaci\u00f3n, equilibrio, fuerza muscular y la resistencia; con disciplina, perseverancia y constancia, todo es posible, as\u00ed que vamos a entrenar sin excusas de ning\u00fan tipo.\r\n\r\nEl d\u00eda de hoy les comparto, una rutina que realice el d\u00eda s\u00e1bado, despu\u00e9s de correr junto a mi esposo @jcmorillo1, estoy enfocada en mejorar en el running, si por qu\u00e9 si, no hay vuelta atr\u00e1s, tengo planteado participar este a\u00f1o en dos competencias de 10 kil\u00f3metros, para poder participar el a\u00f1o que viene en la CAF2026, este sue\u00f1o, lo tengo pausado desde el a\u00f1o 2024, no puedo dar m\u00e1s largas al asunto, por eso he dise\u00f1ado un plan de entrenamiento que me permitir\u00e1 avanzar a paso de vencedores, cada paso que doy ser\u00e1 el indicado. En vista de ello, mi tren inferior es prioridad, debo fortalecerlo m\u00e1s, para tener el empuje que necesito y de una vez por todas mejorar mi ritmo de carrera.\r\n\r\n\r\nSaben que amos a las sentadillas, por eso, escog\u00ed un Hiit de solo sentadillas, para dejar mis piernas que arde, para hacerla m\u00e1s efectiva, sentadillas con y sin peso, el peso adicional, no solo la hace explosivas, sino que me ayuda a fortalecer los brazos tambi\u00e9n. Me enfoqu\u00e9 en Sentadilla B\u00e1sica, Sentadilla con semi apertura de piernas, Sentadilla Sumo, Sentadilla B\u00e1sica con peso, Sentadilla con semi apertura de piernas con peso, Sentadilla Sumo con peso y por \u00faltimo, Sentadilla con aguante en pared con peso y movilidad de brazos. Con tan solo 7 ejercicios, trabajas gran parte del tren inferior.\r\n\r\nLes confieso que quede con las piernas temblando, en el v\u00eddeo te muestro el n\u00famero de repeticiones y las rondas que realic\u00e9, recuerda que puedes dise\u00f1ar tu propia rutina dependiendo de tu necesidad y condici\u00f3n f\u00edsica. A entrenar, se ha dicho, acomp\u00e1\u00f1enme y entrenemos juntos, cero excusas \ud83d\ude01\ud83d\udcaa\ud83c\udffb. \u00a1Gracias por leerme, nos leemos en los comentarios! \u00a1Hasta el pr\u00f3ximo entrenamiento! \ud83e\udd17\ud83d\ude18.\r\n\r\n\r\n\r\n![1000531237.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23wquFM81e7XNHS5yDsrdmB4t5arrLNo7BKLnUi9jfSUgRb1BjFjTteimqjasL8wrzZXW.jpg)\r\n\r\n\r\n>! [English Version]\r\n> \r\n> My lifestyle changed for the better, since I started two years ago, I changed a sedentary life for an active one, full of lots of action and wellness, that is what generates health above all things, being active, my arthritis pains have decreased considerably, that is a gain for me, since I do not take medication for life, my sports activities generate benefits throughout my body, improving coordination, balance, muscle strength and endurance; with discipline, perseverance and perseverance, everything is possible, so let's train without excuses of any kind.\r\n> Today I share with you, a routine that I did on Saturday, after running with my husband @jcmorillo1, I am focused on improving in running, yes why yes, there is no turning back, I have planned to participate this year in two competitions of 10 kilometers, to participate next year in the CAF2026, this dream, I have paused since 2024, I can not give more time to the matter, so I have designed a training plan that will allow me to move forward at a winning pace, every step I take will be the right one. In view of this, my lower body is a priority, I must strengthen it more, to get the push I need and once and for all improve my running pace.\r\n> You know we love squats, so I chose a Hiit of just squats, to get my legs on fire, to make it more effective, squats with and without weight, the extra weight not only makes it explosive, but helps me strengthen my arms as well. I focused on the Basic Squat, Semi Leg Open Squat, Sumo Squat, Basic Squat with weight, Semi Leg Open Squat with weight, Sumo Squat with weight and lastly, Wall Hold Squat with weight and arm mobility. With only 7 exercises, you work a large part of the lower body.\r\n> I confess that I was left with my legs shaking, in the video I show you the number of repetitions and the rounds I did, remember that you can design your own routine depending on your needs and physical condition. Let's train, it's been said, join me and let's train together, zero excuses \ud83d\ude01\ud83d\udcaa\ud83c\udffb Thanks for reading me, see you in the comments! See you next workout! \ud83e\udd17\ud83d\ude18.\r\n\r\n\r\n\r\n\r\n![1000527647.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23wqpfFMimhuQy93phgBm8JfUPuqpUzTcaxH4fkxZHqbAiZvUPWTE5N3Kq2Vddo5KYAc9.jpg)![neila barne fulldeportes 1.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23yd9x4Xy3UHmn1Ybc2gGXRh47fRMLchHCnU12weouspEumxCjmGL3SW9gtStnMxxz52u.jpg)\r\n\r\n

\r\n\r\n\r\n---\r\n\r\n

\r\n\r\n\u2764Contenido original del autor.\r\n\u2764Im\u00e1genes y videos tomados con mi tel\u00e9fono HonorX8a.\r\n\u2764Editor de foto: GridArt y Canva.\r\n\u2764 Gifs editado con el editor CapCut y convertido en gifs con [Free Online Image Converter](https://www.img2go.com)\r\n\u2764Editor de video: CapCut.\r\n> \u2764Traductor: Deepl (Versi\u00f3n gratuita)\r\n\u2764 M\u00fasica de Fondo: [Pixabay](https://pixabay.com/es/music/rock-powerful-rock-the-power-in-you-112178/)\r\n\u2764 Logos tomado de @hiveio, @fulldeportes y @3speak\r\n\r\n\r\n\r\n>! [English Version]\r\n>\r\n> \u2764Original content by the author.\r\n> \u2764Images and videos taken with my HonorX8a phone.\r\n> \u2764Photo editor: GridArt and Canva.\r\n> \u2764Gifs edited with CapCut editor and converted to gifs with [Free Online Image Converter](https://www.img2go.com)\r\n> \u2764Video editor: CapCut.\r\n> \u2764Translator: Deepl (Free version)\r\n> \u2764 Background Music: [Pixabay](https://pixabay.com/es/music/rock-powerful-rock-the-power-in-you-112178/)\r\n> \u2764 Logos taken from @hiveio, @fulldeportes and @3speak.\r\n\r\n\r\n\r\n\r\n

\r\n\r\n![1000527648.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23xL11c5XHfaZLDQFm37UhQdNxAmfk3tTURp5fSUPYhfqRBPn5DWqBLqL2kP529FJ68KG.jpg)![lv_0_20240228210840.gif](https://files.peakd.com/file/peakd-hive/neilamarcano/23uQw1w3d18oNjaBP9siBKPbhcxbFMqDSZAmipF5k7a5mPkQgJzcqvUH3BSebjwDkGzYa.gif)![GridArt_20240301_222311970~2.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23xVHCzh6dV5S5GimWMcGbuoBBBN9unRpjT15f9qDczYcW8Fwsox65DrrGZaqXEKMkrHx.jpg)![Picsart_23-07-28_16-25-19-874.jpg](https://files.peakd.com/file/peakd-hive/neilamarcano/23xL92jcKqerak2MMJUtkspPYe4E3x6FTgcXHEqoEKvLcXLJiW317L25nYd14noB8iDG3.jpg)", "tags": ["spanish", "deportes", "training", "routine", "fitness", "squats3speak", "lifestyle", "sports", "vlog", "video", "creativecoin", "palnet", "neoxian", "proofofbrain", "aliento"]}}}

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