[ESP-ENG]Ataque a la celulitis con esta rutina de piernas 🦵🔥 / Attack cellulite w' leg routine🦵🔥

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    stefanieanais

    Published on May 19, 2022
    About :

    [ESP-ENG] Hola amigos. Espero que estén muy bien 🤗

    Hello friends. I hope you are very well 🤗.

    Hoy les invito a hacer esta rutina de piernas en la que solo necesitan una pared, agua y muchas ganas 💪.

    Today I invite you to do this leg routine in which you only need a wall, water and a lot of desire 💪

    Son 4 variaciones de sentadillas que trabajan:
    💥 Cuádriceps: parte delantera del muslo
    💥Femorales: parte trasera de los muslos, debajo de los glúteos
    💥Pantorrillas (o batatas como las llamamos en Venezuela😅)
    💥Glúteos

    These are 4 variations of squats that work:
    💥 Quadriceps: front of the thigh.
    💥Femorals: back of the thighs, under the buttocks.
    💥Pantorrillas (or batatas as we call them in Venezuela😅).
    💥Buttocks

    Indicaciones ✅ / Indications

    Posición 🏋️‍♀️: Espalda totalmente apoyada en la pared. Baja las piernas hasta tenerlas en un ángulo recto de 90°

    Position🏋: Back fully against the wall. Lower your legs until you have them at a right angle of 90°.

    1️⃣ Manos estiradas hacia delante. 12 rep cada pierna x 3 series
    2️⃣ Manos detrás de la cabeza. Eleva los talones y explota las pantorrillas. 15 rep x 3 series
    3️⃣ Manos detrás de la cabeza, pies juntos con talones elevados y las rodillas abren y cierran.
    4️⃣ Sentadilla estática. Mantén las manos estiradas y la mirada al frente. Quédate en posición por 40 segundos x 3 series

    1️⃣ Hands straight forward. 12 rep each leg x 3 sets.
    2️⃣ Hands behind head. Lift heels and explode calves. 15 rep x 3 sets
    3️⃣ Hands behind head, feet together with heels elevated and knees open and close.
    4️⃣ Static squat. Keep hands straight and gaze straight ahead. Stay in position for 40 seconds x 3 sets.

    Espero que la hagan y me cuenten qué les pareció. A mi en lo particular me hizo sudar mucho y sobre todo cada vez que voy a sentarme creo que me va a explotar el cuádriceps, pero son dolores que dan felicidad y motivación para seguir porque eso me indica que lo estoy haciendo bien y voy por buen camino. 😊

    I hope you do it and let me know what you think. For me in particular it made me sweat a lot and especially every time I go to sit down I think my quadriceps will explode, but they are pains that give happiness and motivation to continue because that tells me that I'm doing well and I'm on the right track. 😊

    Disfruten, hidrátense, coman sano y duerman bien. Recuerden que es por su salud 👀. Nos vemos en la próxima rutina

    Enjoy, hydrate, eat healthy and sleep well. Remember it's for your health 👀. See you in the next routine

    Gracias por estar acá. Abrazos🤗
    Con cariño: Stefanie 💙

    Thank you for being here. Hugs🤗
    Love: Stefanie 💙

    Créditos:
    Videos y texto cortesía del autor @stefanieanais
    Edición de video: InShot
    Musica: Don't Lie To Me(Feat. Ellieisathome)
    Músico: The Villars
    Url: https://icons8.com/music/
    Edición de portada: Canva.com
    Traducción: DeepL.com
    Logos pertenecientes a @hiveio @fulldeportes @threespeak

    Credits:
    Videos and text courtesy of the author @stefanieanais.
    Video editing: InShot
    Music: Don't Lie To Me(Feat. Ellieisathome)
    Musician: The Villars
    Url: https://icons8.com/music/
    Cover edition: Canva.com
    Translation: DeepL.com
    Logos belonging to @hiveio @fulldeportes @threespeak

    Tags :

    sports spanish deportes english fitness legs home

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