Rutina COMPLETA de PIERNAS para HIPERTROFIA [ENG/ESP]
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El día de hoy te muestro mi una rutina de piernas con equipamiento. Con esta rutina quiero mostrarte como con pocos ejercicios puedes trabajar prácticamente toda la musculatura de las piernas de manera muy efectiva tanto para ganar fuerza como para ganar masa muscular.
Today I show you my leg routine with equipment. With this routine I want to show you how with just a few exercises you can work practically all of your leg muscles very effectively both to gain strength and to gain muscle mass.
Te recomiendo realizar de 3-4 series de cada ejercicio, descansando 2:00 minutos entre cada serie. ¡Comenzamos!
I recommend doing 3-4 sets of each exercise, resting 2:00 minutes between each set. Let's start!
PESO MUERTO RUMANO
SENTADILLAS
SENTADILLA CON BARRA
HIP THRUST
Este fue mi primer entrenamiento del día, enfocado en la parte inferior para descansar la parte superior. Esta rutina te sirve para ganar masa muscular ya es la idea es trabajar con pesos pesados y con repeticiones cerca del fallo muscular. Cómo puedes ver es una rutina con pocos ejercicios pero activando todos los músculos de las piernas, esto hace que puedas hacer una rutina de 30 minutos con una efectividad alta.
This was my first workout of the day, focusing on the lower body to rest the upper body. This routine helps you gain muscle mass, the idea is to work with heavy weights and with repetitions close to muscle failure. As you can see, it is a routine with few exercises but activating all the muscles of the legs, this means that you can do a 30-minute routine with high effectiveness.
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