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Bienvenidos a una nueva entrega de tu entrenamiento en vivo y directo. El día de hoy tuvimos la visita de una bandada de periquitos que al parecer tienen un nido cerca, ahora ellos fueron los protagonistas porque su canto se escucha durante el transcurrir del video, bueno esos son los riesgos de trabajar en vivo rodeado de la hermosa naturaleza. Sin embargo, en el caso que nos ocupa vamos a desarrollar una rutina muy efectiva para trabajar la totalidad de nuestro cuerpo, porque es muy bueno trabajar todos los músculos para obtener un desarrollo integral y equilibrado. Como siempre cada movimiento implica que tu amigo, que tu amiga tengas la oportunidad de adquirir velocidad, potencia, agilidad, control, equilibrio, y muy importante te librarás de ese estrés tan maligno. Entonces no esperes más, no dejes que te lo cuenten y vive en carne viva de toda esta experiencia deportiva.
Welcome to a new installment of your training live and direct. Today we had the visit of a flock of parakeets that apparently have a nest nearby, now they were the protagonists because their song is heard during the video, well those are the risks of working live surrounded by beautiful nature . However, in the case at hand, we are going to develop a very effective routine to work our entire body, because it is very good to work all the muscles to obtain a comprehensive and balanced development. As always, each movement implies that your friend, that your friend has the opportunity to acquire speed, power, agility, control, balance, and very importantly, you will get rid of that malignant stress. Then don't wait any longer, don't let them tell you about it and live raw this whole sporting experience.
Structure of the #Routine
Body Warming
- Plank with toe boost.
- Front upper and lower arm movement in squat.
Active #Routine- Step + knee with opening and closing of arms.
- Side opening and closing of arms and legs.
- Double uppercut in deep squat.
- Frontal blows on the toes.
Body Relaxation- Toe touch with open legs on the ground.
Dynamics of the #Routine
- Warm up before training
- Dynamics: In circuit
- Work per exercise: between 10 and 20 (indicated) repetitions.
- Series: 4 per complete circuit.
- Rest between exercises: 10 to 20 seconds.
- Rest between series: 1 to 2 minutes.
Body Warming
As a coach I always propose the mandatory execution of warm-up exercises. With this we put the body in tune and avoid injuries.
Posición de plancha con apoyo en punta de pies. Ahora poco a poco nos impulsamos hacia adelante sintiendo tensión en las pantorrillas. 3 minutos de acción.
Plank with toe kick
Plank position with tip-toe support. Now little by little we push ourselves forward feeling tension in our calves. 3 minutes of action.
Piernas flexionadas, brazos extendidos al frente. Iniciamos los movimientos de brazos arriba y abajo, girando al mismo tiempo el torso lado a lado. 3 minutos continuos.
Upper and lower front arm squat movement
Legs bent, arms extended in front. We begin the movements of the arms up and down, turning the torso side to side at the same time. 3 continuous minutes.
Active #Routine
We begin the execution of the core exercises of the routine. Each movement must be executed with strength, energy and speed. Remembering that to execute the movements I have used two bottles full of water, an easy material to obtain. Now if they have dumbbells much better, and if they have nothing, it does not matter we execute barehanded. Don't let that detail stop you.
De pie con brazos flexionados a nivel del pecho, codos arriba horizontalmente, las botellas se ven frente a frente. Ahora por ejemplo damos el paso con la pierna derecha y abrimos brazos. El rodillazo viene con la pierna izquierda cerrando brazos. 30 repeticiones. Al terminar, intercambiamos piernas, ahora paso con la izquierda abrir brazos, rodillazo con la derecha cerrar brazos. 30 repeticiones más. Todo en 4 series.
Step + knee with opening and closing of arms
Standing with arms bent at chest level, elbows up horizontally, the bottles are seen face to face. Now, for example, we take the step with the right leg and open our arms. The knee comes with the left leg closing arms. 30 repetitions. At the end, we exchange legs, now I step with the left open arms, knee with the right close arms. 30 more reps. All in 4 series.
De pie con piernas casi juntas, brazos flexionados a nivel del pecho con codos abajo. Ahora de forma rápida abrimos los brazos elevando los codos, abriendo al mismo tiempo una pierna a un lado. Volvemos al inicio, abrimos de nuevo los brazos elevando codos y se abre lateralmente la pierna opuesta. Cada movimiento es rápido y continuo. Abrir brazos y una sola pierna. Abrimos de nuevo los brazos con la pierna opuesta. 30 repeticiones por lado en 4 series.
Side opening and closing of arms and legs
Stand with legs almost together, arms bent at chest level with elbows down. Now we quickly open our arms by raising the elbows, at the same time opening one leg to the side. We return to the beginning, we open our arms again by raising elbows and the opposite leg is laterally opened. Every movement is fast and continuous. Open arms and one leg. We open our arms again with the opposite leg. 30 repetitions per side in 4 series.
Adoptamos posición de sentadilla lo más abajo que podamos. Brazos flexionados ubicados a cada lado. Ahora, en velocidad y con ambos brazos al mismo tiempo, realizamos 30 repeticiones de uppercut. 4 series.
Double uppercut in deep squat
We squat as low as possible. Bent arms located on each side. Now, in speed and with both arms at the same time, we do 30 repetitions of the uppercut. 4 series.
Posición de combate en punta de pies. De inmediato giramos la cintura hacia adentro y damos un golpe frontal, volvemos, giro de cintura nuevamente para dar el golpe frontal con el otro brazo. 30 repeticiones por cada brazo. 4 series.
Front toe strikes
Toe fighting position. Immediately we turn the waist inwards and give a frontal blow, we return, turn the waist again to give the frontal blow with the other arm. 30 repetitions for each arm. 4 series.
Body Relaxation
Little by little and gently we carry out the relaxation. The important thing is to cool the body. We must not end the routine abruptly.
Sentados en el piso abrimos las piernas. Brazos flexionados. Ahora flexionamos el torso un poquito a un lado y tocamos la punta del pié. Nos vamos al otro lado tocando la punta del otro pies. 3 minutos.
Toe touch with legs spread on the floor
Sitting on the floor we spread our legs. Bent arms. Now we flex the torso a little to one side and touch the tip of the foot. We go to the other side touching the tip of the other feet. 3 minutes.
Como siempre ofreciendo y ejecutando rutinas divertidas, diferentes y alejadas de lo mismo. Cada movimiento es planificado para tu bienestar, aquí no improvisamos porque con la salud no se juega. Cada persona debe mantener su ritmo hasta dominar los ejercicios. Se que muchos de nuestros hermanos están en nuestra sintonía. Saludos y hasta pronto.
As always offering and executing fun, different and far from the same routines. Each movement is planned for your well-being, here we do not improvise because you do not play with health. Each person must maintain their rhythm until they have mastered the exercises. I know that many of our brothers are in our tune. Greetings and see you soon.
Imágenes Fotográficas y en video, tomadas por mi hijo Miguel Rojas.
Photographic and video images, taken by my son Miguel Rojas
Fondo musical a cargo de/Musical background by Queen (Under Pressure)
Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)
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