4 EJERCICIOS PARA FORTALECER TUS PIERNAS Y GLÚTEOS [SPA - ENG]

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    milagroscdlrr

    Published on Mar 29, 2022
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    Street Workout Community
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    4 Ejercicios para tus piernas y glúteos

    4 Exercises for your legs and glutes


    Spanish
    English
    Saludos queridos amigos de la comunidad SWC, soy @milagroscdlrr y hoy les traigo estos 4 ejercicios para ejercitar piernas y glúteos desde casa.
    Greetings dear friends of the community SWC, I'm @milagroscdlrr and today today I bring you these 4 exercises to exercise legs and glutes from home.

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    Spanish
    English
    Beneficios de entrenar piernas y glúteos
    Benefits of training legs and glutes
    El entrenamiento del tren inferior nos permite conseguir un mejor equilibrio corporal, mejora la potencia y la velocidad, el trabajo de glúteos y piernas provoca un gran consumo calórico al tratarse de un grupo muscular grande, activa grupos musculares del tren superior y mejora el entrenamiento del mismo, fortalece y protege las articulaciones, reduce el riesgo de sufrir lesiones, y repercute el rendimiento general.
    The training of the lower body allows us to achieve better body balance, improves power and speed, the work of the buttocks and legs causes a large caloric consumption as it is a large muscle group, activates muscle groups of the upper body and improves the training of the same, strengthens and protects the joints, reduces the risk of injury, and affects the overall performance.

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    Realiza estos 4 ejercicios
    Perform these 4 exercises

    Ejercicio #1: Sentadilla abierta + Sentadilla cerrada (10 reps x 4 series)
    Exercise #1: Open Squat + Closed Squat (10 reps x 4 sets)

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    Ejercicio #2: Sentadilla + Zancada cruzada (15 reps con cada pierna x 4 series)
    Exercise #2: Squat + Cross Lunge (15 reps each leg x 4 sets)

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    Ejercicio #3: Zancada estable con salto (10 reps con cada pierna x 4 series)
    Exercise #3: Stable Lunge with Jump (10 reps with each leg x 4 sets)
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    Ejercicio #4: Zancada frontal + Zancada trasera (10 reps con cada pierna x 4 series)
    Exercise #4: Front Lunge + Back Lunge (10 reps with each leg x 4 sets).
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    Sin más que agregar amigos, esa ha sido toda la rutina, pónganla a prueba y me dicen qué tal les fue. Espero les haya gustado. ¡Nos vemos en la próxima publicación!
    Without more to add friends, that's the whole routine, put it to the test and let me know how it went. I hope you liked it, see you in the next post!

    *****

    Créditos
    Credits
    Cámara
    Camera
    @milagroscdlrr
    @milagroscdlrr
    Producción
    Prodution
    @milagroscdlrr
    @milagroscdlrr

    Milagro De la Rosa - Creando Contenido de Calidad
    Milagro De la Rosa - Creating Quality Content
    Gracias por leer mi publicación
    Thanks for reading my post
    ¿Quieres saber más de mí?
    Want to know more about me?


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