Rutina de Zancadas en Casa [ESP | ENG]
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Rutina de Zancadas en Casa
Lunges Routine at Home
Hola mis queridos Champions de #Hive y SWC ¿Cómo están el día de hoy? espero que estén súper bien, para el día de hoy quiero compartir una rutina para el fortalecimiento de nuestras piernas en la cual realizaremos solo ejercicios de zancadas y sus diferentes variaciones.
Hello my dear #Hive Champions and SWC, how are you today? I hope you are doing great, for today I want a routine to strengthen our shared legs in which we will only perform striding exercises and their different variations.
El día de hoy quería hacer una rutina enfocada en los cuádriceps y glúteos y ya que la zancada es un ejercicio muy bueno ya que principalmente se trabaja el glúteo mayor y el cuádriceps creé una rutina de solo Zancadas, utilizando 4 de sus muchas variantes para hacer una rutina devastadora, vamos a estar realizando 16 zancadas (8 de cada lado) por cada ejercicio, dejando 1 minuto de descanso entre un ejercicio y otro. Ésta rutina la debemos repetir un total de 3 veces para que sea efectiva.
Today I wanted to do a routine focused on the quadriceps and glutes and since the lunge is a very good exercise since it mainly works the gluteus maximus and the quadriceps I created a routine of only lunges, using 4 of its many variations to do a devastating routine, we are going to be performing 16 strides (8 on each side) for each exercise, leaving 1 minute of rest between one exercise and another. This routine must be repeated a total of 3 times to be effective.
• Ejercicio #1: Zancadas: 16 Repeticiones | 1 minuto de descanso.
• Exercise #1: Lunges: 16 Repetitions | 1 minute of rest.
• Ejercicio #2: Zancadas para atrás: 16 Repeticiones | 1 minuto de descanso.
• Exercise #2: Back lunges: 16 Repetitions | 1 minute of rest.
• Ejercicio #3: Zancadas explosivas: 16 Repeticiones | 1 minuto de descanso.
• Exercise #3: Explosive Lunges: 16 Repetitions | 1 minute of rest.
• Ejercicio #4: Zancadas 360° : 16 Repeticiones.
• Exercise #4: Lunges 360° : 16 Repetitions.
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