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Piernas / Abdomen / Hombros... Equilibrio, Fuerza y Control es lo que estamos brindando el día de hoy, con otra explosiva rutina de ejercicios que nos permitirá escalar nuevos niveles en lo que al mundo fitness se refiere. Le daremos trabajo al tren inferior como a ti te gusta, además de que los movimientos a ejecutar son super dinámicos, atractivos y muy diferentes. La misión es la quema constante de calorías y la oxidación de grasa corporal, para ir ganando terreno a la obtención de un cuerpo sano, lleno de energía y con mucha definición.
En tal sentido, el desarrollo de estos grupos musculares son esenciales, ya que permiten al cuerpo tener buen equilibrio a la hora de realizar cualquier actividad física o cotidiana. Como podrías por ejemplo, cargar un balde lleno de agua si tienes piernas, abdomen y brazos débiles, lo más seguros es que te vayas de lado, te caigas, o te lesiones. Así que amigos míos, vamos a darle duro y a continuar con la acción. Vamos.
Legs / Abdomen / Shoulders... Balance, Strength and Control is what we are providing today, with another explosive exercise routine that will allow us to climb new levels in the fitness world. We will work the lower body as you like it, plus the movements to be executed are super dynamic, attractive and very different. The mission is the constant burning of calories and the oxidation of body fat, to gain ground to obtain a healthy body, full of energy and with a lot of definition.
In this sense, the development of these muscle groups are essential, as they allow the body to have good balance when performing any physical or daily activity. How could you, for example, carry a bucket full of water if you have weak legs, abdomen and arms, you are likely to go sideways, fall, or get injured. So my friends, let's hit it hard and get on with the action. Let's go.
Finalizado el momento de estiramiento corporal, ahora nos vamos con la obligatoria etapa de calentamiento. Un cuerpo en condiciones óptimas para la acción fuerte, es un cuerpo que se aleja de lesiones. Avancemos con estos movimientos.
Si aún sientes que tu cuerpo no está en las condiciones esperadas, calienta un poco más. Recuerda tomar descansos de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; no olvides hidratarte, ya que debemos reponer los fluidos y las sales perdidas durante la acción.
After the body stretching stage, we now move on to the mandatory warm-up stage. A body in optimal conditions for strong action, is a body that avoids injuries. Let's move forward with these movements.
Warm-up 1: Alternating shoulder rolls with bent knees. While standing, spread our legs apart beyond shoulder width and bend our knees slightly. We open the arms to the sides to proceed to rotate the shoulders forward and backward alternately. We perform the exercise for 3 continuous minutes.
Warm-up 2: Alternating opposite foot touch backwards. Again standing, spread our legs apart at hip level. Extend arms out to the sides. Already in position, we flex for example the left knee bringing the foot backwards, touching it with the right hand. We go down, and now we bend the right knee, bringing the foot backwards to touch it with the left hand. The movement is executed with small jumps. Action for 3 minutes.
If you still feel that your body is not in the expected condition, warm up a little more. Remember to take 20-second breaks between exercises, and 1 to 2 minutes between sets; do not forget to hydrate, as we must replenish fluids and salts lost during the action.
El circuito principal está conformado por 3 estaciones, las cuales se describen a continuación.
The main circuit is made up of 3 stations, which are described below.
Station 1: Lateral torso flexion in static squat. We give action to the lower body and the oblique abdominal area. We stand with our legs apart sumo style. Feet face outward diagonally. We bend our elbows and place our arms at our sides. Once in position, we perform the squat, stay in that position and start bending the torso from side to side for 20 total repetitions in 4 sets, always with the arms in the same position.
Station 2: Knee to same side elbow + knee to opposite elbow. Lower and abdominal strength in one package. Active body. Again we position ourselves standing with legs slightly beyond hip width apart. Elbows bent with arms placed at the sides. Now for example, we take the right knee touching the right elbow, the torso flexes with the action. We lower the leg to bring the right knee back up, but this time making a torso twist so that the knee touches the left elbow. We perform 20 repetitions on that side. We execute the same movement with the left leg, which touches the left elbow and then the right elbow. 20 more repetitions on this side, the whole cycle in 4 sets.
Station 3: Forearm plank shoulder flexion and extension. With this exercise we give action to the abdomen, shoulders and biceps in the foreground. The rest of the body feels good tension. We place ourselves in plank supported with the forearms. Legs almost together. Now, we flex the shoulders, you will feel the biceps go a little forward and the body goes down. Extend the shoulders again to bring the body back to its initial position. 20 repetitions in 4 sets.
Relaxation: Alternating hip rotation. Standing, place your hands on your hips with your legs slightly apart. Already in position we start with the hip turn from side to side alternately. 3 minutes of action. Thank you for liking our @threespeak channel. Enjoy this routine with incredible benefits, live it, and you will see a body like the one you dream of. Eat healthy, hydrate, and rest. Let's go.
Imágenes y video tomados por Ronmel Núñez
Images and video taken by Ronmel Nuñez
Video Intro Intro sin texto (1), autor Diego AX. Fue editado en CapCut
Video Intro Intro without text (1), author Diego AX. It was edited in CapCut
Fondo musical : La música utilizada en este material, proviene del video Música rock metal instrumental sin copyright probado comprobado, del autor Blackhorn, es de uso libre, y la puedes ubicar en el siguiente enlace. Inicia en el minuto 0.12 hasta el minuto 9.41.
Music background : The music used in this material, comes from the video Instrumental rock metal music without proven copyright, from the author Blackhorn, it is free to use, and you can find it in the following link. It starts at minute 0.12 until minute 9.41.
Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)
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