Porque así lo Pediste. Solo Piernas. Sin rendirse/ Because you asked for it. Legs only. Without giving up

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    omarcitorojas

    Published on Oct 20, 2020
    About :

    Bienvenidos a su Casa #fulldeportes, les saluda su amigo @omarcitorojas, a petición la rutina de hoy es Solo Piernas. Activence, no vale rendirse.

    Welcome to your home #fulldeportes, your friend @omarcitorojas greets you, on request today's routine is Legs Only. Activence, it's not worth giving up.

    Calentamiento
    Sentadillas. De 10 a 15 sentadillas.

    Heating
    Squats 10 to 15 squats.

    Sentadillas con Salto Lateral
    Abdomen contraído y glúteos firmes. Posición en sentadillas y damos saltos a la derecha e izquierda, siempre la caída en sentadilla. 3 sesiones de 10 repeticiones por lado.

    Squats with Side Jump
    Contracted abdomen and firm buttocks. Squat position and we jump to the right and left, always the squat drop. 3 sessions of 10 repetitions per side.

    Sentadilla Con Apoyo de Pared
    Abdomen contraído y glúteos firmes. Espalda apoyada de la pared. Nos imaginamos que estamos sentados en una silla. Mantenemos posición de 30 segundos a 1 minuto. Puedes hacer 3 sesiones.

    Squat With Wall Support
    Contracted abdomen and firm buttocks. Back against the wall. We imagine that we are sitting in a chair. We hold position for 30 seconds to 1 minute. You can do 3 sessions.

    Zancada Frontal
    Abdomen contraído y glúteos. Zancada al frente pierna derecha, regresamos. Zancada pierna izquierda. Regresamos. Hacemos 3 series de 10 repeticiones por pierna.

    Front Stride
    Contracted abdomen and buttocks. Stride to the front right leg, we return. Left leg lunge. We came back. We do 3 sets of 10 repetitions per leg.

    Pantorrillas con Sentadillas
    Abdomen contraído y glúteos firmes. Posición de sentadillas. Talones sin pegar del piso. Subimos y bajamos pantorrillas. 3 series de 10 repeticiones.

    Calves with Squats
    Contracted abdomen and firm buttocks. Squat position. Heels unglued from the floor. We raise and lower calves. 3 sets of 10 reps.

    Relajación
    Presión de rodilla. Levantamos rodilla derecha y con las manos presionamos hacia el cuerpo. Mismo movimiento con la izquierda. 30 segundos de cada lado.

    Relaxation
    Knee pressure. We raise right knee and with the hands we press towards the body. Same movement with the left. 30 seconds on each side.

    No vale rendirse, manténgase en forma. Estén siempre atentos a @fulldeportes.

    It is not worth giving up, stay in shape. Always stay tuned to @fulldeportes.

    Tomas de video realizadas por mi hijo Miguel Rojas

    Video shots made by my son Miguel Rojas

    #spanish, #fulldeportes, #deportes, #appreciator, #sports, #blocktrades, #ocdb, #cervantes, #fitness, #gems, #aliento, #enlace, #entropia, #rutablockchain

    Tags :

    #spanish #deportes #appreciator #rutablockchain #curangel

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