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Estamos de vuelta con toda la fabulosa #comunidad #hive y @fulldeportes. El día de hoy ejercitando en modo #pandemia. Todos sabemos que el #coronavirus, a pesar de que han avanzado los procesos masivos de vacunación, está muy lejos de desaparecer, ésto por las constantes variantes que se desarrollan originando más contagios. Por ello hemos querido con esta forma de ejercitar, recordarles a nuestros seguidores que no bajen la guardia y cumplan con las medidas de bioseguridad. No se confíen, manténganse sanos para que de esta manera puedan ejecutar nuestras rutinas y realizar todas las actividades a las que están acostumbrados. Si te cuidas, me cuidas.
We are back with all the fabulous #community #hive and @fulldeportes. Today exercising in #pandemic mode. We all know that the #coronavirus, although massive vaccination processes have advanced, is very far from disappearing, this due to the constant variants that develop causing more infections. That is why we wanted with this way of exercising, to remind our followers not to lower their guard and comply with biosecurity measures. Do not trust yourself, stay healthy so that in this way you can execute our routines and perform all the activities to which you are accustomed. If you take care of yourself, you take care of me.
Structure of the #Routine
Body Warming
- Arm opening in Y and T.
- In jumping, opening legs and arms in Christ.
Active #Routine- Triple jump on one leg + front torso flexion.
- Triceps curls upside down.
- Lateral lunges + frontal blow.
- Torso and hip twist + elbow.
Body Relaxation- Free body.
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
Each of us must internalize that warm-up exercises cannot be put aside. This phase is very important to avoid injuries. It is recommended to go from less to more. Little by little and we move forward to warm up the body.
Piernas casi juntas, brazos extendidos a los lados. El cuerpo forma una T. A partir de allí cerramos brazos al frente para luego abrirlos formando una Y, vuelves a cerrar al frente, y vienen los brazos a los lados formando la T. 3 minutos del ejercicio.
Open arms in Y and T
Legs almost together, arms extended to the sides. The body forms a T. From there we close our arms in front and then open them to form a Y, you close the front again, and the arms come to the sides forming the T. 3 minutes into the exercise.
El ejercicio es parecido a los saltos de tijeras. En este caso a través de saltos, abrimos piernas y al mismo tiempo abrimos los brazos como un cristo. 3 minutos continuos.
In jumping, opening legs and arms in Christ
The exercise is similar to jumping jacks. In this case, through jumps, we open our legs and at the same time we open our arms like a Christ. 3 continuous minutes.
Active #Routine
We go head-on with the movements gentlemen. The wonderful thing about this routine is that it is so easy to do, and the benefits are great. We advance.
Posición de combate apoyados en una sola pierna. Elevamos la rodilla de la otra pierna. Ya en esa posición, ejecutamos 3 saltos y de inmediato flexionamos el torso al frente dando un golpe con ambos brazos hacia abajo. Volvemos arriba, 3 saltos más, flexión de torso y golpe hacia abajo. Realizamos 20 repeticiones con esa pierna. Al terminar, intercambiamos piernas y ejecutas 20 repeticiones más con la pierna opuesta. 4 series.
Triple jump on one leg + front torso bend
Fighting position supported on one leg. We raise the knee of the other leg. Already in that position, we execute 3 jumps and immediately bend the torso to the front giving a blow with both arms down. We go back up, 3 more jumps, torso flexion and downward blow. We do 20 repetitions with that leg. When finished, we switch legs and do 20 more repetitions with the opposite leg. 4 series.
Esta variante de flexión fortalece todo el cuerpo, y doblemente los tríceps. Nos ubicamos en posición de flexiones con piernas juntas y brazos pegados al cuerpo. Al hacer la flexión notamos que los codos se direccionan hacia atrás y no a los lados. 20 repeticiones en 4 series.
Triceps curls upside down
This variation of the push-up strengthens the entire body, and doubly the triceps. We are in a push-up position with legs together and arms close to the body. When doing the flexion we notice that the elbows are directed towards the back and not to the sides. 20 repetitions in 4 series.
De pie con piernas juntas y ambos brazos hacia arriba con manos empuñadas. De inmediato hacemos la zancada a un lado bajamos los puños y damos el golpe al frente. Volvemos a posición inicial y repetimos el mismo proceso del lado opuesto. Los movimientos deben ser rápidos y con energía. 20 repeticiones por lado en 4 series.
Side lunges + front punch
Stand with legs together and both arms up with clenched hands. Immediately we stride to the side, lower our fists and strike to the front. We return to the starting position and repeat the same process on the opposite side. The movements must be quick and energetic. 20 repetitions per side in 4 series.
Posición frontal de combate. En velocidad y energía giramos el torso y cadera a un lado, acompañado de un codazo. Giramos al otro lado y pum otro codazo. 20 repeticiones por lado en 4 series. Convertimos el cuerpo en una batidora.
Torso and hip twist + elbow
Front fighting position. In speed and energy we turn the torso and hips to one side, accompanied by an elbow. We turned to the other side and pounded another nudge. 20 repetitions per side in 4 series. We turn the body into a mixer.
Body Relaxation
Little by little and without haste, relax the muscles, and perform the movements gently. Don't rush, we've already run the routine successfully.
Simplemente nos movemos sin rumbo fijo, relajamos el cuerpo por 3 minutos.
Free body
We simply move aimlessly, relax the body for 3 minutes.
Que bien mi gente, no se queden atrás, la clave de todo es mantenerse motivados y con una voluntad de acero. Saludos y hasta pronto hermanos.
How good my people, do not be left behind, the key to everything is to stay motivated and with a will of steel. Greetings and see you soon brothers.
Imágenes Fotográficas, tomadas por mi hijo Miguel Rojas.
Photographic images, taken by my son Miguel Rojas
Fondo musical a cargo de/Musical background by Bill Conti (Gonna Fly Now)
Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)
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