Rutina Intensa para Fortalecer el Tren Inferior🔥 [ESP | ENG] Intense Routine to Strengthen Our Legs

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    championsacademy

    Published on May 29, 2022
    About :
    C/ Full Deportes

    Rutina Intensa para Fortalecer el Tren Inferior🔥

    Intense Routine to Strengthen the Lower Body🔥


    Spanish
    English
    Hola mis queridos Champions de #Hive y Full Deportes El día de hoy me puse a pensar en muchos de los ejercicios para el tren inferior que he utilizado desde que comencé a ejercitar para así poder crear una rutina que fuese difícil e intensa pero que a su vez la podamos completar teniendo un rendimiento intermedio, al final me decidí por 4 ejercicios que son EXCELENTES!

    Hello my dear Champions of #Hive and Full Deportes Today I started thinking about many of the exercises for the lower body that I have used since I started exercising in order to create a routine that was difficult and intense but that at the same time we can complete it having an intermediate performance, in the end I decided on 4 exercises that are EXCELLENT!

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    EXPLICACIÓN
    EXPLANATION

    Para la rutina del día de hoy vamos a realizar 4 tipos de sentadillas (20 repeticiones y 45 segundos de descanso entre cada ejercicio) es muy importante que respetemos el tiempo de descanso de 45 segundos a máximo 1 minuto ya que si duramos 2, 3, 4 o 5 minutos entre un ejercicio y otro realmente estaremos perdiendo el tiempo ya que no estaremos estimulando los músculos de las piernas en lo absoluto y recuerden que para hacer un músculo crecer debemos trabajar duro para romper las fibras musculares y que éstas al regenerarse hagan crecer el músculo.

    Ésta rutina la debemos repetir 4 veces dejando 1 minuto de descanso entre una y otra.

    For today's routine we are going to perform 4 types of squats (20 repetitions and 45 seconds of rest between each exercise) it is very important that we respect the rest time of 45 seconds to a maximum of 1 minute since if we last 2, 3, 4 or 5 minutes between one exercise and another we will really be wasting time since we will not be stimulating the muscles of the legs at all and remember that to make a muscle grow we must work hard to break the muscle fibers and that when regenerated they make them grow the muscle.

    We must repeat this routine 4 times leaving 1 minute of rest between one and the other.

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    EJERCICIOS
    EXERCISES

    • Ejercicio #1: Sentadillas Normales: 20 repeticiones | 45 segundos de descanso.

    • Exercise #1: Basic Squats: 20 repetitions | 45 seconds of rest.

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    • Ejercicio #2: Sentadillas a una pierna (asistida): 20 repeticiones (10 de cada lado) | 45 segundos de descanso.

    • Exercise #2: Assisted pistol squats: 20 repetitions (10 each side) | 45 seconds of rest.

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    • Ejercicio #3: Sentadillas laterales: 20 repeticiones (10 de cada lado) | 45 segundos de descanso.

    • Exercise #3: Side lunges: 20 repetitions (10 each side) | 45 seconds of rest.

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    • Ejercicio #4: Zancada + Levantamiento: 20 repeticiones (10 de cada lado).

    • Exercise #4: Step ups: 20 repetitions (10 each side).

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