ESTALLA tus PIERNAS con ésta RUTINA
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ESTALLA tus PIERNAS con ésta RUTINA
STRETCH your LEGS with this ROUTINE
Que tal a todos amigos de Hive y de SWC, mi nombre es José Mota @whoismota, hoy les traigo una rutina nivel intermedio para entrenar a full las piernas sin salir de casa.
INTRODUCCIÓN - INTRODUCTION
Hello everyone friends of Hive and SWC, my name is José Mota @whoismota, today I bring you an intermediate level routine to train your legs without leaving home.
Ésta rutina está compuesta por 4 ejercicios que trabajarán el grupo muscular conformado por los glúteos y los cuádriceps. Es una rutina sencilla pero intensa y lo mejor de todo es que puedes hacerla en la comodidad de tu casa.
No se olviden que los calistenicos también entrenamos piernas.
This routine is composed of 4 exercises that will work the muscle group formed by the glutes and quads. It is a simple but intense routine and best of all, you can do it in the comfort of your own home.
Don't forget that calisthenics also train legs.
| EJERCICIO | REPETICIONES | SERIES |
|---|---|---|
| SENTADILLAS EXPLOSIVAS | 8-12 | 4 |
| SENTADILLAS BÚLGARAS | 8-12 | 4 |
| ZANCADAS | 8-12 | 4 |
| PISTOL SQUADS | 6-10 | 4 |
| EXERCISES | REPETITIONS | SERIES |
|---|---|---|
| SQUAD JUMP | 8-12 | 4 |
| BULGARIAN SPLIT SQUADS | 8-12 | 4 |
| REVERSE LUNGES | 8-12 | 4 |
| PISTOL SQUADS | 6-10 | 4 |
PICTURES
- Ejercicio 1:
- Ejercicio 2:
- Ejercicio 3:
- Ejercicio 4:
Muchas gracias a todos por su atención. ¡Nos vemos luego en el próximo post!
Thank you for all atention, see you in the next post!
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