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[ESP-ENG]GlĂșteos y Piernas explosivas 3 ejerciciosđŸ”„Gluteus and explosive legs 3 exercises

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Published: 17 Jan 2025 â€ș Updated: 17 Jan 2025[ESP-ENG]GlĂșteos y Piernas explosivas 3 ejerciciosđŸ”„Gluteus and explosive legs 3 exercises

[ESP-ENG]GlĂșteos y Piernas explosivas 3 ejerciciosđŸ”„Gluteus and explosive legs 3 exercises

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Hola apreciada comunidad de fulldeportes@fulldeportes y mi canal en threespek@threespek, hoy les presento un nuevo contenido audiovisual donde mostraré una sección intensa de 3 ejercicios en un circuito, para tener piernas fuertes y definidas.

Todo entrenamiento requiere de un tiempo de calentamiento, en mi caso acostumbro, caminar por 20 minutos antes de iniciar la actividad deportiva, empezando con pasos lentos, luego un poco mĂĄs rĂĄpido de cuerdo a mi capacidad hasta entrar en calor.

Una vez realizada la calistenia, inicio con 25 repeticiones de sentadilla con rodilla levantada al pecho, este ejercicio nos ayuda con los abdominales inferiores, ayuda nuestro ritmo cardĂ­aco, ademĂĄs de fortalecer glĂșteos y cuĂĄdriceps.

Sigo con sentadilla a los laterales para trabajar aductores, glĂșteo medio y cierro con zancadas estĂĄtica hacia atrĂĄs, nos ayuda a trabajar el glĂșteo mayor y el cuĂĄdriceps. Estos movimientos son a tres vueltas de 25 repeticiones cada ejercicio. Los invito a poner en prĂĄctica esta rutina sin peso y al aire libre aprovechando el horario de la mañana.

Hello dear community of fulldeportes@fulldeportes and my channel threespek@threespek, today I present a new audiovisual content where I will show an intense section of 3 exercises in a circuit, to have strong and defined legs.

All training requires a warm-up time, in my case I usually walk for 20 minutes before starting the sport activity, starting with slow steps, then a little faster according to my ability to warm up.

Once the calisthenics are done, I start with 25 repetitions of squat with knee raised to the chest, this exercise helps us with the lower abdominals, helps our heart rate, in addition to strengthening glutes and quadriceps.

I continue with side squat to work adductors, gluteus medius and close with static strides backwards, it helps us to work the gluteus maximus and quadriceps. These movements are three rounds of 25 repetitions each exercise. I invite you to practice this routine without weight and outdoors taking advantage of the morning schedule.

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Fotos tomadas y video realizado por desde mi teléfono móvil Honor X6A
Video editado desde la aplicaciĂłn CapCut
El contenido fue traducido con DeepL Traductor
La canciĂłn utilizada en el video es link
Separador elaborado en Canva

Photos taken and video taken from my Honor X6A mobile phone Video edited from the CapCut application Video edited from the CapCut application *Video edited from the CapCut application
*Video edited from CapCut application
Content was translated with DeepL Translator Content was translated with DeepL Translator *The song used in the video is link
The song used in the video is link Song used in the video is link
*Separator made in Canva

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Narrador deportivo, apasionado a todos los deportes, enamorado de la vida y de mi familia.

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