5 Ejercicios para fortalecer tus Piernas en Casa🔥 [ESP | ENG] 5 Exercises for legs at Home🔥
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5 Ejercicios para fortalecer tus Piernas en Casa🔥
5 Exercises to strengthen your Legs at Home🔥
Hola mis queridos Champions de #Hive y SWC en esta oportunidad me complace traerles mi primera rutina para entrenar y fortalecer nuestras piernas, les he traído una rutina de solo 5 ejercicios básicos pero muy efectivos ¡Hazla conmigo!
Hello my dear Champions of #Hive and SWC, this time I am pleased to bring you my first routine to train and strengthen our legs, I have brought you a routine of only 5 basic but very effective exercises. Do it with me!
La rutina consta de solo 5 ejercicios, y vamos a realizar 15 repeticiones de cada uno dejando 30 segundos de descanso entre cada ejercicio. Ésta rutina la debemos realizar al menos 3 veces para obtener mejores resultados.
The routine consists of only 5 exercises, and we are going to perform 15 repetitions of each one, leaving 30 seconds of rest between each exercise. We must perform this routine at least 3 times to obtain better results.
• Ejercicio #1: Sentadillas normales: para hacerla se debe doblar las rodillas hasta formar un ángulo de 90º. 15 Repeticiones | 30 Segundos de Descanso.
• Exercise #1: Normal squats: to do it you must bend your knees until they form an angle of 90º. 15 Repetitions | 30 Seconds of Rest.
• Ejercicio #2: Sentadilla profunda: es la que requiere de mayor esfuerzo, pues hay que bajar más allá del ángulo de 90º. 15 Repeticiones | 30 Segundos de Descanso.
• Exercise #2: Deep squat: it is the one that requires the most effort, since you have to go down beyond the 90º angle. 15 Repetitions | 30 Seconds of Rest.
• Ejercicio #3: Sentadilla sumo: en ella los pies se separan más allá de la anchura de los hombros y las puntas de los pies también deben mirar hacia afuera. 15 Repeticiones | 30 Segundos de Descanso.
• Exercise #3:
Sumo squat: in it the feet are separated beyond the width of the shoulders and the tips of the feet should also face out. 15 Repetitions | 30 Seconds of Rest.
• Ejercicio #4: Zancadas: Damos un paso hacia delante con una pierna, flexionándola en ángulo de 90º y apoyando el pie delantero completamente sobre el suelo. 15 Repeticiones | 30 Segundos de Descanso.
• Exercise #4: Lunges: We take a step forward with one leg, bending it at a 90º angle and resting the front foot completely on the ground. 15 Repetitions | 30 Seconds of Rest.
• Ejercicio #5: Sentadilla Explosiva: Es similar a las sentadillas tradicionales con la diferencia que al subir realizamos un salto. 15 Repeticiones.
• Exercise #5: Explosive Squat: It is similar to traditional squats with the difference that when we go up we make a jump. 15 repetitions.
¡Muchas gracias por tomarte el tiempo de ejecitar conmigo, nos vemos en la próxima!
Thank you very much for taking the time to exercise with me, see you next time!
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