Rutina para fortalecer tobillos y gemelos / Routine to strengthen ankles and calves [Esp/Eng]

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    constgaladriel

    Published on Nov 19, 2020
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    Hola gente bonita de esta colmena, espero estén súper radiantes. El enfoque del entrenamiento de hoy es una rutina sencilla para fortalecer las tobillos, empeines, metatarsos y gemelos, estos ejercicios son magníficos para tener una mayor estabilidad, ya sea para caminar, correr o saltar. Por eso es perfecta para todos.

    Hello beautiful people of this beehive, I hope you are super radiant. The focus of today's workout is a simple routine to strengthen the ankles, insteps, metatarsals and calves. These exercises are great for greater stability, whether walking, running or jumping. That's why it's perfect for everyone.

    Yo la hago muchísimo como mi terapia personal y calentamiento antes de mis clases de danza. Además le da más flexibilidad y movilidad a mis pies, al mismo tiempo que los fortalece. De verdad no sé la pueden perder. Uno de sus grandes beneficios es que baja el porcentaje de lesiones, recuerden que los esguinces y fracturas de tobillos son bastante complicadas y, tienen una lenta recuperación. Así que no lo pienses mucho y anímate.

    I do it a lot as my personal therapy and warm-up before my dance classes. It also gives my feet more flexibility and mobility, while strengthening them. I really don't know how to lose it. One of the great benefits is that it lowers the injury rate, remember that sprains and ankle fractures are very complicated and recovery is slow. So don't think about it too much and cheer up.

    En estos ejercicios es fundamental tener el abdomen activo, estirar bien las piernas (cuando se requiera) y siempre buscando la sensación de elevarte y alargar todo tu cuerpo. Tienes que dejar respirar a la articulación que está trabajando, logrando aumentar más rápido los resultados.

    In these exercises it is fundamental to have an active abdomen, stretch your legs well (when required) and always look for the sensation of lifting and lengthening your whole body. You have to let the joint that is working breathe, achieving faster results.

    Espero les haya gustado, besos inmensos...

    I hope you liked it, huge kisses...

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