[ESP-ENG]Tren inferior potente 4 tipos de sentadilla🏋️♀️Powerful lower body 4 types of squat
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Foto tomada desde mi celular Redmi S2 por @claudeliz22
Hola a toda mi comunidad de @fulldeportes, me paseo por aquí a traves de mi canal en @threespeke para dejarles una rutina intensa para fortalecer el tren inferior. Inicio con calentamiento previo, una caminata durante 5 minutos, luego una serie de estiramientos y empiezo con sentadillas básicas sin peso, este ejercicio es la base para iniciar. Luego hacemos zancadas con pasos o caminando, colocando una rodilla a un ángulo de 90 grados al frente, mientras la otra rodilla la llevamos lo más cerca del suelo. Seguidamente, sentadillas con pasos a los laterales ejercicio ideal para hacer crecer los glúteos, también aumenta el ritmo cardiaco y por último ponemos en práctica la sentadilla búlgara, este movimiento si lo ponemos en práctica constantemente nos va ayudar a mantener el equilibro y obtener fuerza en las piernas. Cada ejercicio se hace en 3 series de 15 repeticiones, en las zancadas y sentadilla búlgara hay que tener mucho cuidado pues corremos el riesgo de caernos al perder el equilibrio sobre todo los que se inician.
Foto tomada y video realizado por @claudeliz22 desde mi teléfono Redmi S2
Video editado desde la aplicación CapCut
El contenido fue traducido con DeepL Traductor
Hello to all my community of @fulldeportes, I'm walking here through my channel @threespeke to leave you an intense routine to strengthen the lower body. I start with a warm up, a walk for 5 minutes, then a series of stretches and start with basic squats without weight, this exercise is the base to start. Then we do strides with steps or walking, placing one knee at a 90 degree angle to the front, while the other knee is brought as close to the ground. Next, squats with steps to the sides, ideal exercise to make the buttocks grow, also increases the heart rate and finally we put into practice the Bulgarian squat, this movement if we put it into practice constantly will help us to maintain balance and get strength in the legs. Each exercise is done in 3 sets of 15 repetitions, in the strides and Bulgarian squat must be very careful because we run the risk of falling to lose balance especially those who are starting.
*Photo taken and video made by @claudeliz22 from my Redmi S2 phone.
*Video edited from the CapCut application.
Content was translated with DeepL Translator *Content translated with DeepL Translator
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