[ESP-ENG]Tren inferior con y sin peso 🦵🍑Undercarriage with and without weight
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Hola que tal amigas y amigos nuevamente por aquí por @fulldeportes para dejarles un contenido audiovisual en mi canal @threespeke realizado en casa para fortalecer el tren inferior; con pesas elaboradas por mí, realizó sentadillas básicas con peso, luego sigo con patadas de glúteos sin peso para bajar un poco la presión del primer ejercicio, posteriormente avanzó con sentadillas de sumo con mancuerna, para finalizar con sentadillas a los laterales. Te invito a ponerlos en práctica tres días a la semana durante tres meses con mucha disciplina y constancia para obtener resultados favorables.
Hello friends and friends again here by @fulldeportes to leave you an audiovisual content on my channel @threespeke made at home to strengthen the lower body; with weights made by me, performed basic squats with weight, then I continue with gluteal kicks without weight to lower a little pressure of the first exercise, then moved on to sumo squats with dumbbell, ending with squats to the sides. I invite you to put them into practice three days a week for three months with a lot of discipline and perseverance to obtain favorable results.
✔️3 series de 20 repeticiones de sentadillas básicas con peso.
✔️Patadas dé glúteos con ambas piernas en cuadrúpeda; sin peso.
✔️3 series de 20 repeticiones de sentadilla de sumo con peso.
✔️2 minutos continuos de sentadillas a los laterales sin peso.
✔️3 sets of 20 repetitions of basic squats with weight.
✔️Patadas glutes with both legs in quadruped; without weight.
✔️3 series of 20 repetitions of sumo squat with weight.
✔️2 continuous minutes of squats to the sides without weight.
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Fotos tomadas tomadas y video realizado por @claudeliz22 desde mi teléfono móvil Blu Studio X12
Video editado desde la aplicación CapCut
El contenido fue traducido con DeepL Traductor
Separador elaborado en Canva
*La canción utilizada en el videos es link
*Photos taken and video made by @claudeliz22 from my Blu Studio X12 cell phone.
*Video edited from CapCut application
Content was translated with DeepL Traductor *Content translated with DeepL Traductor
*Separator made in Canva
*The song used in the video is link
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