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Sentadillas y Plancha... Continúa el Poder Corporal. Nos a acercamos al vídeo 300, y como siempre ofreciendo rutinas explosivas porque lo que presentamos hoy es totalmente diferente a lo que ustedes han visto en sentadillas, claro que las van a realizar, pero deben ver el video porque de verdad se van a animar a ejercitar. Estamos a punto de ejecutar movimientos que continuarán forjando las bases de nuestra estabilidad, tus piernas son importantes y por ello es que las vamos a entrenar con combinaciones de fábula. No se diga más y vamos a la acción, aquí no hay desperdicio. Vamos.
Squats and Plancha... Body Power continues. We are approaching video 300, and as always offering explosive routines because what we present today is totally different from what you have seen in squats, of course you are going to perform them, but you must watch the video because you are really going to be encouraged to exercise. We are about to execute movements that will continue to forge the foundations of our stability, your legs are important and that's why we are going to train them with great combinations. Say no more and let's get to the action, there's no waste here. Let's go.
Iniciamos los movimientos de calentamiento. Ya saben, esta fase es obligatoria. Vamos.
Si aún sientes que tu cuerpo no está en las condiciones esperadas, calienta un poco más. Recuerda tomar descansos de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; no olvides hidratarte, ya que debemos reponer los fluidos y las sales perdidas durante la acción.
We start the warm-up movements. You know, this phase is mandatory. Let's go.
Warm-up 1: Alternating leg lifts + clapping under the thighs. We go to a standing position with our arms out to the sides. Immediately, we raise one leg and without lowering it we clash palms under the thigh of that leg. The leg goes down to perform the same movement with the opposite leg. We execute the exercise for 3 minutes.
Warm-up 2: Side dodges. Standing with legs shoulder-width apart and elbows bent. Quickly, we bend our knees, lower a little and slide to the side. The arm on the same side stays up and the other goes down. With the same movement we slide to the opposite side, always performing the movement with the arms. 3 minutes of action.
If you still feel that your body is not in the expected condition, warm up a little more. Remember to take 20-second breaks between exercises, and 1 to 2 minutes between sets; do not forget to hydrate, as we must replenish fluids and salts lost during the action.
El circuito principal está estructurado por 3 estaciones, las cuales se describen a continuación.
The main circuit is structured by 3 stations, which are described below.
Station 1: Squat with 90° twist in two steps. We stand with legs apart sumo style. Elbows bent. We go down executing the squat, we stay in that position. Now, we raise a little bit the buttocks taking two steps with only one foot during the 90° turn. In the same way we return to the original position, to now take two steps with the opposite leg. We go with 20 repetitions in 4 series.
Station 2: Squat with opposite foot touch. Similarly we start from the squat position. However, in this case we raise one leg and touch the foot with the opposite hand. When we lift the foot, we lift the buttocks a little without standing up. We perform the same movement with the opposite leg. If you lift your left foot, touch it with your right hand. Lift the right foot and touch it with the left hand. 20 total repetitions in 4 sets.
Station 3: T-planks with forearm support + elbow extension. Read this carefully. We get into a plank position supported by the forearms. Now, we turn the body by extending the arm in a T-shape. This will not be the common T plank exercise, because when you extend the arm, it goes further back than normal. We return to the original position to extend both elbows alternately, and again perform the twist on the same side, here the elbows will be extended. We return to the forearm support flexing the elbows alternately. Repeat the exercise turning to the opposite side. 20 repetitions in 4 sets.
Relaxation: Soft short kicks. While standing, we only limit ourselves to alternating short kicks to the front. 3 minutes of action, always breathing. Thank you for liking our @threespeak channel. Enjoy this routine with incredible benefits, live it, and you will see a body like the one you dream of. Eat healthy, hydrate, and rest. Let's go.
Imágenes y video tomados por Ronmel Núñez
Images and video taken by Ronmel Nuñez
Video Intro Intro sin texto (1), autor Diego AX. Fue editado en CapCut
Video Intro Intro without text (1), author Diego AX. It was edited in CapCut
Fondo musical: apoyando el talento #hive, la melodía de fondo proviene del video pukutrio ensayo 5 @nahupuku / @orimusic / @drummer96 - guitarra / bajo / batería - NNR 20/03/2022; del autor puku, y está disponible en el siguiente enlace. Inicia en el minuto 1 al minuto 8.12.
Musical background: supporting #hive talent, the background tune comes from the video pukutrio rehearsal 5 @nahupuku / @orimusic / @drummer96 - guitar / bass / drums - NNR 20/03/2022; by author puku, and is available at following link. It starts at minute 1 to minute 8.12.
Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)
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