Saludos y feliz navidad a todos aquí en @fulldeportes, estamos en el último día del año 2023, y me gustaría compartir con todos mi última rutina dónde realizo con mi vecino (Gregory). Decidí realizar un trabajo completo desde el torso a los pies, dándole enfoque a los pechos, abdomen y piernas una rutina anti hallaquera y completa para que puedan realizarla en sus últimos días de entrenamiento. Estaré compartiéndoles a través de 3speak.tv un video audiovisual con subtítulos la rutina y siendo narrada por mi persona para una mayor compresión y guía personal... Disfruten del contenido😁.
Greetings and merry christmas to everyone here at @fulldeportes, we are in the last day of the year 2023, and I would like to share with everyone my last routine where I perform with my neighbour (Gregory). I decided to do a complete workout from torso to feet, giving focus to the chest, abs and legs, an anti-fat and complete routine for you to do in your last days of training. I will be sharing through 3speak.tv an audiovisual video with subtitles the routine and being narrated by myself for a better understanding and personal guidance.... Enjoy the content😁.
RUTIA / ROUTINE
Consta de un total de 5 ejercicios dónde realizaremos enfoque a las piernas pecho y abdomen, 3 circuitos y 3 series verán en la mayoría de este video, pónganse cómodos y disfruten... Igualmente les dejaré algunas fotografías junto al entreno para que puedan guiarse en caso de no poder ver el video.
It consists of a total of 5 exercises where we will focus on the legs, chest and abdomen, 3 circuits and 3 series you will see in most of this video, get comfortable and enjoy... I will also leave some pictures next to the workout so you can be guided in case you can't see the video.
8 Sentadillas con máximo en peso + 10 sumoㅤㅤ
Empuje en banca + 10 sentadillas + 10 seg aguante
PRESS DE BANCA x10 50kg x10 25kg x10 10kgㅤ
ABDS x10 elevaciones x10 giros ruso x10 aguante
ABDS EN SUELO x10 Elevaciones x10 Intercaladas x10seg Aguante
Bueno atletas, esto ha sido todo. Que tengan una feliz navidad y prospero año nuevo... Hasta la próxima😁
Well athletes, that's all. Have a Merry Christmas and a Happy New Year.... See you next time😁
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