Trabaja tu Core desde con materiales en CASA 🏠 // Work your Core from HOME with materials 🏠 [ESP🇪

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    yeral-diaz

    Published on Aug 19, 2022
    About :
    Full Deportes

    ¡Saludos, Full Deportes!⚽🏀⚾🥎🏋🏽‍♂️

    Greetings, Full Deportes!⚽🏀⚾🥎🏋🏽

    Hola que tal a todos, bienvenidos a mi post 🙌. Como pueden saber les traigo este contenido narrado por mi para así poder entender cada ejercicio. El core es un musculo que no sólo se trabaja con abdominales, también podemos realizar ejercicios variados donde podremos ganar resistencia y fuerza para elevar o cargar materiales pesados manteniendo una buena postura de nuestra espalda. les estaré dejando explicación breve más adelante con cada ejercicio. Empecemos😁

    Hello everyone, welcome to my post 🙌. As you may know I bring you this content narrated by me in order to understand each exercise. The core is a muscle that is not only worked with abs, we can also perform various exercises where we can gain resistance and strength to lift or carry heavy materials while maintaining a good posture of our back. I will be leaving brief explanation later with each exercise. Let's start😁


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    ·Spanish·
    ·English·

    Ejercicios a realizar:

    Exercises to be carried out:

    ESPAÑOL

    Ejercicio 1:
    Saltos en cuerda | 20 Seg

    Ejercicio 2:
    Elevacion de brazo right | 10 seg up

    Ejercicio 3:
    Elevacion de brazo Lefth | 10 seg up

    Ejercicio 4:
    Rotaciones sin perder postura | 20 seg

    Ejercicio 5:
    Elevacion de brazo right | 10 seg up

    Ejercicio 6:
    Elevacion de brazo Lefth | 10 seg up

    Ejercicio 7:
    Elevacion de brazo right | 10 seg up

    Ejercicio 8:
    Elevacion de brazo Lefth | 10 seg up

    Ejercicio 9:
    Giros rusos Lentos | 30 seg

    Ejercicio 10:
    Máximo aguante

    ENGLISH

    Exercise 1:
    Rope Jumping | 20 Sec

    Exercise 2:
    Right arm raise | 10 sec up

    Exercise 3:
    Lefth Arm Raise | 10 sec up

    Exercise 4:
    Rotations without losing posture | 20 sec up

    Exercise 5:
    Right Arm Raise | 10 sec up

    Exercise 6:
    Lefth Arm Raise | 10 sec up

    Exercise 7:
    right arm raise | 10 sec up

    Exercise 8:
    Lefth Arm Lift - 10 sec up

    Exercise 9:
    Slow Russian Twists | 30 secs up

    Exercise 10:
    Maximum Stamina


    Imagenes / Pictures

    Ejercicio 1:Saltos en cuerda - 20 Seg
    Exercise 1: Rope Jumping - 20 Sec

    Empezaremos con saltos de cuerda ya sea si tenemos o no, realizamos el ejercicicio para calentar un poco nuestro cuerpo y poreceder a la rutina.

    We will start with jumping rope whether we have it or not, we will do the exercise to warm up our body a little bit and then we will start the routine.


    __________________________________________

    Ejercicio 2: Elevacion de brazo right - 10 seg up
    Exercise 2: Right arm raise - 10 sec up

    Tomaremos una botella con agua o algun material que tenga un peso moderado para elevar y mantenerlo por 10 segundos dividido en dos partes donde la otra mitad será del lado derecho. Mantener siempre la postura lo más recto posible.

    We will take a bottle with water or some material that has a moderate weight to lift and hold it for 10 seconds divided into two parts where the other half will be on the right side. Always keep the posture as straight as possible.

    __________________________________________

    Ejercicio 3: Elevacion de brazo Lefth - 10 seg up
    Exercise 3: Lefth Arm Raise - 10 sec up

    Realizamos lo mismo mencionado en el ejercicio 2, donde trabajaremos de forma nivelada.

    We do the same as in exercise 2, where we will work in a leveled way.

    __________________________________________

    Ejercicio 4: Rotaciones sin perder postura - 20 seg
    Exercise 4: Rotations without losing posture - 20 sec up

    Este ejercicio rotativo, toca tomar en cuenta "no balancearnos", toca estar siempre en el mismo punto trasladando la botella o material que tengamos en forma circular manteniendo nuestra postura recta.

    In this rotational exercise, we must take into account "not to swing", we must always be at the same point, moving the bottle or material we have in a circular shape, keeping our posture straight.

    __________________________________________

    Ejercicio 5: Elevacion de brazo right - 10 seg up
    Exercise 5: Right Arm Raise - 10 sec up

    Repetiremos el ejercico "2" y "3" agregando un agarre diferente para así controlar el core bajo cualquier circunstancia.

    We will repeat exercise "2" and "3" adding a different grip in order to control the core under all circumstances.

    __________________________________________

    Ejercicio 6: Elevacion de brazo Lefth - 10 seg up
    Exercise 6: Lefth Arm Raise - 10 sec up

    Realizamos lo mismo que el ejercicio "5" tomando en cuenta siempre una buena postura.

    We do the same as exercise "5", always taking into account a good posture.

    __________________________________________

    Ejercicio 7: Elevacion de brazo right - 10 seg up
    Exercise 7: right arm raise - 10 sec up

    Acá pasamos a otro nivel donde implementamos un mayor peso y agarre diferente, de esta forma notarán como sentirán mayor presión en el core y es allí donde trabajaremos poco a poco e ir fortaleciendo.

    Here we move on to another level where we implement a different weight and grip, this way you will notice how you will feel more pressure on the core and that is where we will work little by little to strengthen it.

    __________________________________________

    Ejercicio 8: Elevacion de brazo Lefth - 10 seg up
    Exercise 8: Lefth Arm Lift - 10 sec up


    Realizamos lo mismo del ejercicio "7" tomando el tiempo y control. Es importante resaltar que el peso es adicional de cada quien a gusto.

    We do the same as in exercise "7" taking time and control. It is important to note that the weight is additional to each person's taste.

    __________________________________________

    Ejercicio 9: Giros rusos Lentos - 30 seg
    Exercise 9: Giros rusos Lentos - 30 seg

    Los giros rusos como saben son un ejercicio bastante bueno, para trabajar abdominales y parte del core. Lo vamos a realizar con una pelota o perol con un peso moderado, la realizamos de forma lenta ganando resistencia y control en el core.

    As you know, Russian twists are a very good exercise for working the abs and core. We are going to do it with a ball or a ball with a moderate weight, we do it slowly, gaining resistance and control in the core.

    __________________________________________

    Ejercicio 10: Máximo aguante
    Exercise 10: Maximum Stamina

    Como por último, realizamos un máximo aguante manteniendo nuestra espalda recta de forma diagonal.

    And lastly, we perform a maximum hold while keeping our back straight diagonally.

    __________________________________________


    Bueno amig@s eso es todo por hoy, recuerden descansar unos minutos para realizar nuevamente este ejercicio, espero sea de su agrado y disfruten de este contenido: Nos vemos en la próxima. 😁

    Well friends that's all for today, remember to rest a few minutes to perform this exercise again, I hope you like it and enjoy this content: See you next time. 😁

    ...🄶🅁🄰🄲🄸🄰🅂 🄿🄾🅁 🅅🄸🅂🄸🅃🄰🅁

    ..Thanks for visiting..

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    DETALLES DE EDICIÓN - ESP

    Dispositivo: Redmi Note 11 📱
    Aplicación para edición de video: Capcut
    Logos: @threespeak , @hiveio , @fulldeportes , @eddiespino
    Traductor: DeepL Traductor
    Cámara: Por mi
    Audio: Original del dispositivo.🎙

    EDITION DETAILS - ENG


    Device: Redmi Note 11📱
    Video editing application: Capcut
    Logos: @threespeak , @hiveio , @fulldeportes , @eddiespino
    Translator: DeepL Traductor
    Camera: For me
    Audio: Original from the device.🎙

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    Contenido original de su atleta Ұeral Ðiaz🤸‍♂

    Original content of your athlete Ұeral Ðiaz🤸‍♂


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