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La rutina del día de hoy consta de seis ejercicios, aunque el primero vale por tres, ya que trabajaremos sentadillas con tres ángulos diferentes, y con 36 repeticiones, algo que es bastante exigente, lo primero que debemos hacer antes de comenzar el trabajo del día hoy, es hacer un estiramiento general, con esto estaremos a tono para iniciar, como les dije el primer ejercicio son sentadillas en ángulos abierto, normal y cerrado, son 3 serias y 12 repeticiones por ángulo trabajado, que sumado da 36.
Pasamos al segundo ejercicio, que es sentadillas con una sola pierna, para hacer este movimiento nos ayudaremos con un banco o mueble, son 4 series y doce repeticiones, el descanso en este ejercicio y en todos, no debe ser mayor a 55 segundos, de allí llegamos al tercer movimiento, que son las tijeras, con 3 series de 12 repeticiones atacaremos de manera efectiva los cuádriceps y glúteos, cuarto ejercicio, extensiones, vamos a usar bandas elásticas como material de apoyo, y haremos 5 series de 10 repeticiones respectivamente.
Para quinto ejercicio seguiremos utilizando las bandas elásticas, con el fin de crear mayor tensión, en este caso en los bíceps femorales, con 4 series y 12 repeticiones lograremos estimular este músculo, y por último y cerrar de la mejor manera esta rutina, trabajaremos las pantorrillas, con 5 series y 10 repeticiones por pierna y de manera simultánea, es un trabajo sencillo, pero bastante efectivo si lo hacemos de manera regular y complementamos con una buena alimentación, espero que la pongan en práctica y puedan ver los resultados.
Para finalizar esta publicación, debo darle el crédito a las app con las que pude hacer la edición de fotos y videos, en primer lugar las fotos y los baner fueron hechos con la ayuda de Canva.com, mientras que el video se hizo con la ayuda de InShot, las fotos y el video fue captado desde mi celular, un Redmi Note 11, gracias a los miembros y curadores de @fulldeportes por la correcciones que me han hecho, espero seguir creciendo y estar a la altura de los grandes hivers que aquí hay. Feliz sábado.
Who said that on Saturdays we do not do exercises, on the contrary, we should train with more desire, since we have more time to execute the routines in the best way, last Saturday I brought you a routine for the upper body, and today I bring you one for the lower part of our body, and the best thing is that we can do it in the comfort of the house without having to look for machines or weights, a simple but effective work.
Today's routine consists of six exercises, although the first one is worth three, since we will work squats with three different angles, and with 36 repetitions, something that is quite demanding, the first thing to do before starting today's work, is to do a general stretching, with this we will be in tune to start, as I said the first exercise are squats in open, normal and closed angles, are 3 serious and 12 repetitions per angle worked, which added gives 36.
We move on to the second exercise, which is squats with one leg, to do this movement we will help us with a bench or furniture, are 4 series and twelve repetitions, rest in this exercise and in all, should not be more than 55 seconds, from there we come to the third movement, which are the scissors, with 3 series of 12 repetitions we will effectively attack the quadriceps and glutes, fourth exercise, extensions, we will use elastic bands as support material, and we will do 5 series of 10 repetitions respectively.
For the fifth exercise we will continue using the elastic bands, in order to create more tension, in this case in the biceps femoris, with 4 sets and 12 repetitions we will stimulate this muscle, and finally and close in the best way this routine, we will work the calves, with 5 sets and 10 repetitions per leg and simultaneously, it is a simple work, but quite effective if we do it regularly and complement it with a good diet, I hope you put it into practice and you can see the results.
To end this publication, I must give credit to the app with which I could do the photo and video editing, first of all the photos and banner were made with the help of Canva.com, while the video was made with the help of InShot, the photos and video was captured from my cell phone, a Redmi Note 11, thanks to the members and curators of @fulldeportes for the corrections that have made me, I hope to continue to grow and be at the height of the great hivers that are here. Happy saturday.
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