For the execution of the day's training, I will use a large outdoor space and a bench. After our warm-up and stretching session we can start with the first exercise, which is constituted by the Pistol Squads, in my case I have selected a number of repetitions that I find difficult to reach (6 repetitions per side), but you can perform more or less, depending on your physical condition. We will do a total of 4 sets with 2 minute breaks.
Al terminar las 4 series de las Pistol Squads, descansamos 5 minutos y pasamos al segundo ejercicio, saltos al banco, realizaremos 3 series de 15 repeticiones con descansos de 2 minutos. Y por haremos un circuito dinámico para piernas que incluye cardio, combinando zancadas con sentadillas en un recorrido de 20 metros aproximadamente. Al momento que alcancemos la distancia, arrancamos con un trote de 100 metros, y de regreso, volvemos a los 20 metros de zancadas con sentadillas. Este circuito lo repetiremos 3 veces y descansaremos entre 3 y 4 minutos.
At the end of the 4 sets of the Pistol Squads, rest for 5 minutes and move on to the second exercise, bench jumps, we will perform 3 sets of 15 repetitions with 2 minute rests. And then we will do a dynamic circuit for legs that includes cardio, combining strides with squats in a route of approximately 20 meters. When we reach the distance, we start with a jog of 100 meters, and on the way back, we return to the 20 meters of strides with squats. We will repeat this circuit 3 times and rest between 3 and 4 minutes.
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Luego, hacemos un estiramiento suave para descongestionar los cuádriceps y demás grupos musculares que conforman la extremidad inferior, y eso sería todo por hoy amigos, la segunda parte del entrenamiento depende de ti, y con esto me refiero al descanso, un buen reposo ininterrumpido del sueño te ayudará a progresar más rápido, así que ya sabes, duerme y aliméntate bien.
Then, we do a gentle stretch to decongest the quadriceps and other muscle groups that make up the lower limb, and that would be all for today friends, the second part of the training depends on you, and by this I mean rest, a good uninterrupted sleep rest will help you progress faster, so you know, sleep and eat well.
Si te gustó la publicación o tienes alguna duda, déjame un comentario. Amigos de toda la comunidad, hasta acá el post de esta oportunidad, espero que les haya gustado el contenido, gracias por ver el video. Hasta el próximo post, saludos y bendiciones para todos.
If you liked the post or have any questions, leave me a comment. Friends of the whole community, so far the post of this opportunity, I hope you liked the content, thanks for watching the video. Until the next post, greetings and blessings to all.
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Créditos | Credits |
Cámara | Camera |
Anthony GuzmánAnthony Guzmán |
Producción | Production |
@stypaternina | @stypaternina |
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La música usada en la producción de este video está libre de derechos de autor | The music used in the production of this video is royalty free |
Muchas gracias por leer mi publicación! | Thank you very much for reading my post! |
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