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hive-189157 · @edwardveg · (edited)
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json_metadata"{"tags":["spanish"],"app":"3speak/0.3.0","type":"3speak/video","image":[],"video":{"info":{"platform":"3speak","title":"ABDOMINALES EN BARRA + PIERNA / BARBELL ABS + LEGS","author":"edwardveg","permlink":"cmsjsisi","duration":318.137007,"filesize":451765725,"file":"ipfs://bafybeighdj7tgfs7rxouk4d5wpwysfnrrp6lc5ywvmysi7hb3izt76vsee","lang":"es","firstUpload":false,"ipfs":null,"ipfsThumbnail":null,"video_v2":"ipfs://QmawXBZ4DmtQVzyeUXq3Em5g4y5V6XHn7HxSE6j7x4kVD6/manifest.m3u8","sourceMap":[{"type":"video","url":"ipfs://QmawXBZ4DmtQVzyeUXq3Em5g4y5V6XHn7HxSE6j7x4kVD6/manifest.m3u8","format":"m3u8"},{"type":"thumbnail","url":"ipfs://bafkreicq3y5ui4pfru4dfxsjpt5a56uezyxaurcb2vzksdtorxmcudmc7u"}]},"content":{"description":"---\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23wgKUYB2CXymknA5eUYh8BHGPugJ1q9gMf8AUPyjrv72SCqZEwKsXCxewzfC36UTR1br.jpg\r\n\r\n<br>\r\n\r\n<div class=\"text-justify\"> \r\n\r\n¡Muy buenas para todos ustedes querida comunidad de @fulldeportes! ¿Cómo están? ¡Espero se encuentren de lo mejor! Hoy les compartiré una increíble rutina para poder ejercitar los abdominales en barra y la vamos a complementar con algo de pierna para realizar un trabajo más completo en todo nuestro cuerpo. Recuerda que para ver resultados debes complementar tus entrenamientos con una buena dieta, ya que tanto el entrenamiento como la dieta van de las manos para poder apreciar los resultados en nuestro cuerpo. Para tener unos abdominales visibles es necesario tener un porcentaje de grasa bajo y esto lo vamos a lograr comiendo menos de lo que necesita nuestro cuerpo para mantenerse (déficit calórico). Esto hay que saber hacerlo adecuadamente para evitar sufrir y pasar hambre en el proceso. Dicho este breve resumen, recuerda calentar muy bien antes de empezar la rutina, por lo menos unos 10 minutos de calentamiento, una vez hecho esto, ¡Empecemos!\r\n\r\n>! [ENGLISH TEXT] Good morning to all of you dear community of @fulldeportes! How are you, I hope you're feeling great! Today I will share with you an amazing routine to be able to exercise the abs on barbell and we are going to complement it with some leg to perform a more complete work on our whole body. Remember that to see results you must complement your workouts with a good diet, since both training and diet go hand in hand to appreciate the results in our body. To have visible abs it is necessary to have a low percentage of fat and we will achieve this by eating less than our body needs to maintain (caloric deficit). This must be done properly to avoid suffering and starving in the process. Having said this brief summary, remember to warm up very well before starting the routine, at least 10 minutes of warm up, once this is done, let's start!\r\n\r\n---\r\n\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 1</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nEste ejercicio es algo complicado para algunas personas, si no lo puedes hacer, salta al siguiente ejercicio. Para poder realizar este ejercicio debemos colgarnos en la barra, podemos flexionar ligeramente nuestros brazos para poder ayudarnos un poco más a la hora de subir las piernas y luego debemos subir las piernas hasta que nuestros pies toquen la barra, la idea es hacerlo con las piernas totalmente estiradas, aunque también podemos flexionarlas un poco para que sea más cómodo de realizar. Haremos 3 series de 7 a 10 repeticiones y vamos a descansar 2 min por serie.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English text] <center><h1>Exercise 1</h1></center>\r\n> This exercise is a bit complicated for some people, if you can't do it, skip to the next exercise. To be able to perform this exercise we must hang on the bar, we can slightly bend our arms to be able to help us a little more when raising our legs and then we must raise our legs until our feet touch the bar, the idea is to do it with our legs fully stretched, although we can also bend them a little to make it more comfortable to perform. We will do 3 series of 7 to 10 repetitions and we will rest 2 minutes per series.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRxs3Y7pZZxVLe7z8omb89BnBrvaB4GE2w9GV26UeduqkatRP13mf2fjVZRe7chzpL7.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zGa4UzHi2ek9QyvC6LReqRDNXkPQNrWGqRysZgJEmo5ZFFnptunYcvbPp7nh1aN57fq.jpg\r\n\r\n</center>\r\n\r\n---\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 2</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nEste ejercicio es más sencillo si lo comparamos con el primero. Para hacerlo debemos colgarnos en la barra y debemos subir una pierna hasta la mitad, después la bajamos y subimos la otra pierna, esto hay que hacerlo de manera controlada. Vamos a realizar 3 series de 7 repeticiones por cada pierna y por series vamos a descansar 2 minutos.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 2</h1></center>\r\n> This exercise is simpler if we compare it with the first one. To do it we must hang on the bar and we must raise one leg up to the middle, then we lower it and raise the other leg, this must be done in a controlled manner. We will perform 3 sets of 7 repetitions for each leg and we will rest 2 minutes per set.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRu1NnDWZCXArLQkt4yprPLCvsXHgPonBnsFdGxxKUzDsatbVi8U8cC1rygZwrpZSDP.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRu1NnDWZCXArLQkt4yprPLCvsXHgPonBnsFdGxxKUzDsatbVi8U8cC1rykWRmAQXzR.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRu1NnDWZCc6B3qT7o5bmxAfzKYUw8hqZV2stNYSUxQeDKvVmQZ2GJy7hUpZZ7NNfHM.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRu1NnDWZCc6B3qT7o5bmxAfzKYUw8md3yqk3oLeqPcjc6UTekYPkpLUTVifcUP9jTh.jpg\r\n\r\n</center>\r\n\r\n---\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 3</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nEn este ejercicio debemos elevar nuestras piernas hasta la mitad para luego empezar a moverlas ligeramente, es algo complicado ya que por los ejercicios anteriores se va sintiendo la fatiga en el cuerpo, vamos a realizar 3 series y debemos tratar de aguantar de 8 a 12 segundos, por series vamos a descansar 2 minutos.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 3</h1></center>\r\n> In this exercise we must raise our legs to the middle and then start to move them slightly, it is somewhat complicated because the previous exercises are feeling the fatigue in the body, we will perform 3 series and we must try to hold from 8 to 12 seconds, per series we will rest 2 minutes.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRwAC6HbXvAzur3PjazJ7JDSkLvDagtrrzqUHPcmnkRmmANnXdaZZBLW34kLKafV4aY.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zGYR5ybS1C9rrET5BLj48EgEHLQrcSX1B7ohhe3eTMR2UM9AUXUQ8JNSsNevL4wqcUp.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zGYR5ybS1C9rrET5BLj48EgEHLQrcSX1B7ohhe3eTMR2UM9AUXUQ8JNSsLoEgnsCYWJ.jpg\r\n\r\n</center>\r\n\r\n---\r\n\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 4</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nEste ejercicio es muy similar al primero, la diferencia será que vamos a elevar nuestras piernas hasta la mitad nada más, hay que hacerlo de forma controlada para poder sentir el estimulo correctamente. Aquí haremos 3 series de 10 repeticiones y por cada serie vamos a descansar 2 minutos.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 4</h1></center>\r\n> This exercise is very similar to the first one, the difference will be that we are going to raise our legs up to the middle only, we have to do it in a controlled way to feel the stimulus correctly. Here we will do 3 sets of 10 repetitions and for each set we will rest for 2 minutes.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23ynUgPTWbSicYX7bxvJsHGgqpoV8JiiNbszs1pSBduWQrv56AFZR1scWVx6JLDKVwCkh.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23yTjRhxeZW4rSrJKQYvqJVx3rJRETFT1cFkkSdyq549jcodL2AAHBW66CgePLhnNzsL7.jpg\r\n\r\n</center>\r\n\r\n---\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 5</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nEste ejercicio es más sencillo que el anterior, solamente debemos elevar nuestras rodillas hasta la mitad, esto hay que hacerlo de manera controlada para evitar el balanceo que se produce a la hora de realizar el movimiento. Haremos 2 series de 15 repeticiones y por serie vamos a descansar 1 minuto.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 5</h1></center>\r\n> This exercise is simpler than the previous one, we only have to raise our knees to the middle, this must be done in a controlled manner to avoid the rocking that occurs when performing the movement. We will do 2 sets of 15 repetitions and per set we will rest for 1 minute.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zbMPAs98vhyBLhynW8UPk8egxHY9pMcM2rXtGENPiSn6dsKUuvxgDrkFdbc293Drtyt.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRxioHdNjSMYKgdxeNwMNN5afVfU2hPRdDL6SSie2GWyXD2pzWvKu3oSb1tQy2jx9yF.jpg\r\n\r\n</center>\r\n\r\n---\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 6</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nAhora también debemos elevar nuestras rodillas hasta la mitad pero esta vez debemos girar nuestro torso para darle mayor estimulo a los oblicuos, esto debemos ir alternando tanto como el lado izquierdo como por el derecho. Haremos 2 series de 12 repeticiones descansado 1 minuto por serie.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 6</h1></center>\r\n> Now we must also raise our knees to the middle but this time we must turn our torso to give greater stimulation to the obliques, this should be alternating as much as the left side as the right. We will do 2 series of 12 repetitions resting 1 minute per series.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zbMtf79ESW5gDRv3QbUNdKnTbQxH3fPWq9N7pzbB8NFeaXGuWudNtfn9RjcdBxBD6KC.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRyEHCTDNUbdmbcbw7DM1NAMivs6t1RHTxtTNYuTYxTYcBcHYfwzQXbMWW2mbvBJN2Z.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRyEHXdUFEZ4DqkbxPKSiak9Kxko4eEJULJQasQ1YuZN9v4YBKckrD1tbwSJMSPq9dU.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23zRxab1tsc5npuzQEXKjoMpx6cLYJ7Vt1QYdDLz5rJok9y9wVkFrpjyXBQvNsMMRXvAt.jpg\r\n\r\n</center>\r\n\r\n---\r\n\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 7</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nMuy bien ahora pasaremos a realizar algo de pierna, haremos sentadillas búlgaras, debemos buscar un banco para apoyar nuestro pie y empezar a realizar la sentadilla, yo te recomiendo que empieces primero con tu pierna débil, recuerda que debes mantener tu espalda recta y bajar lo máximo que tu flexibilidad te permita, vamos a realizar 10 repeticiones por cada pierna y debemos hacer 4 series descansando 2 minutos. Cuando hayas terminado con la primer pierna, antes de cambiar con la otra, puedes hacer un pequeño descanso para eliminar un poco la fatiga.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 7</h1></center>\r\n> Very well now we will move on to perform some leg, we will do Bulgarian squats, we must find a bench to support our foot and start performing the squat, I recommend you to start first with your weak leg, remember to keep your back straight and go down as far as your flexibility allows you, we will perform 10 repetitions for each leg and we must do 4 sets resting 2 minutes. When you have finished with the first leg, before switching to the other, you can take a short break to eliminate a little fatigue.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23vho89YuBJHDrDUniTH81DbMCSKf4bTaQoZER7y7EHVs6PvaTfoyLbv2AGAcodLwJG2g.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23uFHAwXaWtpJxL26i46eyQegNCwDkmWkVXDxvvpMmhv2nY4x4p98Jz6jfA5EnNqx4Dqn.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23uQhpyzEzrHQJTGTaPEFqAzubJMB2AGUSb44XUKcjbJQJeWBeGqEH7j6WK1bvpwq4Zrf.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23uFK2SzbnUUixf3LuRiiBaSx9yS4Zxhgb16sxh4NEfAVxcXhXPtqQwgMtSqYq2xXtA33.jpg\r\n\r\n</center>\r\n\r\n---\r\n\r\n<div class=\"pull-left\">\r\n\r\n<center><h1>Ejercicio 8</h1></center>\r\n\r\n</div class=\"pull-left\">\r\n\r\nFinalizaremos con curl femoral, para hacerlo vamos a necesitar de un skate, apoyamos nuestros pies encima del skate, elevamos nuestra cadera y empezamos a estirar y flexionar nuestras piernas. haremos 4 series de 12 repeticiones y vamos a descansar 2 minutos por cada serie.\r\n\r\n</div>\r\n\r\n<div class=\"pull-right\">\r\n\r\n>! [English Text] <center><h1>Exercise 8</h1></center>\r\n> We will finish with a femoral curl, to do it we will need a skate, we rest our feet on the skate, raise our hips and start stretching and flexing our legs. we will do 4 sets of 12 repetitions and we will rest 2 minutes for each set.\r\n\r\n</div>\r\n\r\n---\r\n\r\n<center> \r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23wM4opeXfTgPGij2kUUs1oiRNrpepbZVkkrnhqa69VqQ1evT8YqYLpezbedHLAG45ioM.jpg\r\n\r\nhttps://files.peakd.com/file/peakd-hive/edwardveg/23wzdfWDhoQf3iVyg8RWP5Y3XtZAMBeEheTY4xyJ9wuq9wofXBJA9ifjNAFquzVcsNMxi.jpg\r\n\r\n</center>\r\n\r\n---\r\n\r\n---\r\n\r\n¡Por fin hemos terminado! \r\nEsto fue toda la rutina por el día, es algo larga pero muy buena, si en tu caso quieres hacerla más corta puedes quitar algunos ejercicios de abdomen para que hagas la rutina mucho más rápido, recuerda que debes realizar todos los movimientos de manera controlada y haciendo el rango de movimiento completo. Si tienes alguna duda me la puedes comentar y con todo el gusto te responderé, sin más nada que decir me despido y nos vemos en una próxima publicación ¡Saludos!\r\n\r\n>! [English text] Finally we are done! \r\nThis was the whole routine for the day, it is somewhat long but very good, if in your case you want to make it shorter you can remove some abdominal exercises to make the routine much faster, remember that you must perform all movements in a controlled manner and doing the full range of motion. If you have any questions you can tell me and I will gladly answer you, with nothing more to say I say goodbye and see you in a future publication Greetings!\r\n\r\n</div>\r\n\r\n____\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n<sub>**Material usado en el post**</sub>\r\n<sub>Camara: Huawei smart 2019</sub>\r\n<sub>Edición: CapCut y Gimp</sub>\r\n<sub>Traducción: DeepL</sub>\r\n<sub>Song: Disfigure - Blank [NCS Release]\r\nMusic provided by NoCopyrightSounds\r\nFree Download/Stream: http://ncs.io/blank\r\nWatch: http://youtu.be/p7ZsBPK656s\r\n<sub>[Usage Policy](https://ncs.io/usage-policy)</sub>\r\n</div>","tags":["spanish","deportes","threespeak","fitness","gym","contentcreator","sport","streetworkout"]}},"format":"markdown","users":[]}"
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vote details (468)
@fulldeportes1 · 
https://leofinance.io/threads/view/fulldeportes1/re-leothreads-2xopn51z6

https://twitter.com/FullDeportes6/status/1687339382733250560?s=20
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vote details (1)
@edwardveg · 
¡Gracias!
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@hivebuzz · 
Congratulations @edwardveg! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)

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<sub>_You can view your badges on [your board](https://hivebuzz.me/@edwardveg) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub>
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**Check out our last posts:**
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vote details (1)
@edwardveg · 
Thanks!
properties (22)
authoredwardveg
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@hivebuzz · 
That's great @edwardveg! We're excited to see your progress on Hive! We can't wait to see you achieve this next one!<div><a href="https://engage.hivechain.app">![](https://i.imgur.com/XsrNmcl.png)</a></div>
👍  
properties (23)
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vote details (1)
@la-colmena · 
<div class=text-justify>

-----

<div class="pull-left">



![La-Colmena-Curie.jpg](https://files.peakd.com/file/peakd-hive/la-colmena/AKREkWhrkvAgwniLz1ZUdzLUM7k7kesvjMiM1yYwX7r3UbtL9n69pq96Mwz4Jb4.png)





</div>

# 
<br>
¡Felicidades! Esta publicación obtuvo *upvote* y fue compartido por **@la-colmena**, un proyecto de **Curación Manual** para la comunidad hispana de **Hive** que cuenta con el respaldo de **@curie**.

Si te gusta el trabajo que hacemos, te invitamos a darle tu voto a este comentario y a votar como testigo por [**La Colmena**](https://vote.hive.uno/@la-colmena). 

Si quieres saber más sobre nuestro proyecto, te invitamos a acompañarnos en  nuestro [servidor de Discord](https://discord.gg/SYwngna).

-----

</div>
👍  
properties (23)
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categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"la-colmena"}
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vote details (1)
@edwardveg · 
¡Muchas gracias por el apoyo!
properties (22)
authoredwardveg
permlinkre-la-colmena-ryvajm
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2023.7.1"}
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@palabras1 · 
Un trabajo súper completo estimado. Me gusta, porque siempre intentas cubrir todos los aspectos de tu contenido (audio, calidad en tus capturas, música, subtitulado, descripciones en el video). 

Felicitaciones por tu dedicación.


¡Saludos!
👍  
properties (23)
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vote details (1)
@edwardveg · 
¡Muchísimas gracias por la valoración! siempre buscando aportar lo mejor para la comunidad, ¡Saludos!
properties (22)
authoredwardveg
permlinkre-palabras1-ryvaix
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2023.7.1"}
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@yeral-diaz · 
Muy completo tanto el post cómo la rutina hermano, sigue así. Saludos!
👍  
properties (23)
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vote details (1)
@edwardveg · 
¡Muchas gracias por tu valoración bro! ¡Saludos!
properties (22)
authoredwardveg
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json_metadata{"tags":["hive-189157"],"app":"peakd/2023.7.1"}
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