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 Full Deportes en esta oportunidad les comparto una rutina para ejercitar las piernas con nuestro propio peso corporal, son ejercicios muy básicos pero muy efectivos. ¡Hazla conmigo!
Hello my dear Champions of #Hive and Full Deportes, this time I share a routine to exercise our legs with our own body weight, they are very 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 45 segundos de descanso entre cada ejercicio. Ésta rutina la debemos realizar 4 veces para obtener realizar un total de 300 sentadillas.
The routine consists of only 5 exercises, and we are going to perform 15 repetitions of each one, leaving 45 seconds of rest between each exercise. We must perform this routine 4 times to obtain a total of 300 squats.
• Ejercicio #1: Sentadillas normales: para hacerla se debe doblar las rodillas hasta formar un ángulo de 90º. 15 Repeticiones | 45 Segundos de Descanso.
• Exercise #1: Normal squats: to do it you must bend your knees until they form an angle of 90º. 15 Repetitions | 45 Seconds of Rest.
• Ejercicio #2: 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 | 45 Segundos de Descanso.
• Exercise #2: 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 | 45 Seconds of Rest.
• Ejercicio #3: Sentadilla profunda: es una de las que requiere de mayor esfuerzo, pues hay que bajar más allá del ángulo de 90º. 15 Repeticiones | 45 Segundos de Descanso.
• Exercise #3: Deep squat: it one of the most that requires the most effort, since you have to go down beyond the 90º angle. 15 Repetitions | 45 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. 16 Repeticiones | 45 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. 16 Repetitions | 45 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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