RUTINA DE PIERNAS en CASA con peso añadido [ENG/ESP]
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El día de hoy te muestro una rutina de piernas brutal con equipamiento. Estos ejercicios los puedes realizar en forma de circuito con el menor descanso posible como te muestro en el video para llegar a un mayor estímulo, de esta forma puedes entrenar tus piernas si no tienes posibilidad de ir a un gimnasio y podrás trabajar tus piernas en casa sin ningún problema.
Today I show you a brutal leg routine with equipment. You can do these exercises in circuit form with as little rest as possible as I show you in the video to achieve a greater stimulus, this way you can train your legs if you do not have the possibility of going to a gym and you can work your legs at home without any problem.
Te recomiendo realizar de 4-5 series del circuito, descansando 1:30 minutos entre serie, créeme que sentirás como te queman las piernas a mitad de rutina.
I recommend doing 4-5 sets of the circuit, resting 1:30 minutes between sets. Believe me, you will feel your legs burning halfway through the routine.
LUNGES | 10 REPS
SENTADILLAS | 20 REPS
SENTADILLA CON SALTO | 10 REPS
WALKING LUNGES | 10 PASOS
CAMINATA CON PESO | 2K
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 que por el poco tiempo de descanso, la alta intensidad y el peso extra llegas al estímulo que necesitas para poder desarrollar tus piernas. La clave está en realizar los ejercicios con el menor tiempo descanso posible y trabajar en un rango de 8-10 repeticiones y con 4-5 series del circuito ya que también la idea es trabajar con peso extra, por lo que trabajar en ese rango de repeticiones es suficiente para llegar al estímulo correcto. En caso de no tener peso puedes trabajar en un rango más elevado de repeticiones.
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 since due to the short rest time, the high intensity and the extra weight you get the stimulus you need to be able to develop your legs. The key is to perform the exercises with as little rest time as possible and work in a range of 8-10 repetitions and with 4-5 series of the circuit since the idea is also to work with extra weight, so work in that range of repetitions is enough to reach the correct stimulus. If you don't have weight you can work in a higher repetition range.
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