RUTINA DE PIERNAS: 5 EJERCICIOS en GIMNASIO [ENG/ESP]
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El día de hoy te muestro mi rutina de piernas en el gimnasio enfocado a hipertrofia, enfocándome en la buena ejecución y con pesos soportables pero pesados para mi. En esta rutina incluyo varios ejercicios en máquinas ya que estos me ayudan a aislar ciertos músculos específicos y esto me ayuda a desarrollar más masa muscular.
Today I show you my leg routine in the gym focused on hypertrophy, focusing on good execution and with bearable but heavy weights for me. In this routine I include various exercises on machines as they help me to isolate certain specific muscles and this helps me to develop more muscle mass.
Esta rutina fue hecha trabajando con 8-10 reps máximo, 4 series de cada ejercicio y con 2 minutos de descanso entre series. Por eso mencioné anteriormente que la idea es trabajar con un peso pesado pero soportable (sin excederse en peso) para poder trabajar en ese rango de repeticiones sin ningún problema pero llegando al estímulo correcto (cerca del fallo) para poder llegar a la hipertrofia.
This routine was done working with a maximum of 8-10 reps, 4 sets of each exercise and with 2 min of rest between sets. That is why I mentioned earlier that the idea is to work with a heavy but bearable weight (without exceeding the weight) to be able to work in that range of repetitions without any problem but reaching the correct stimulus (close to failure) in order to reach hypertrophy.
BÚLGARAS | 8-10 REPS
LUNGES | 8-10 REPS
GLÚTEOS | 8-10 REPS
FEMORALES | 8-10 REPS
EXTENSIÓN DE PIERNAS | 8-10 REPS
Está rutina la realizo tres veces a la semana (lunes, miércoles y viernes) ya que las piernas requieren de un estímulo mayor que cualquier otro músculo para poder hipertrofiar, así que es importante que tengas una rutina fija la cuál vayas cambiando de forma mensual donde vayas aumentando las cargas para evitar estancamientos (aumentar número de series, repeticiones o mantener el número de series y repeticiones pero aumentar la cantidad de peso) también de la mano con una buena alimentación (superávit calórico) y un buen descanso (descanso general y sueño).
This routine was done three times a week (Monday, Wednesday and Friday) since the legs require a greater stimulus than any other muscle to be able to hypertrophy, so it is important that you have a fixed routine which you change monthly where you increase the loads to avoid stagnation (increase the number of series, repetitions or maintain the number of series and repetitions but increase the amount of weight) also hand in hand with a good diet (caloric surplus) and a good rest (general rest and sleep).
Thanks for watching, I hope you liked it! See you next time with a new video👊🏼
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