Cardio para reducir la cintura./💪🔥💪Cardio to reduce waistline. by genice

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hive-189157 · @genice · Feb 4 '23

$18.04

Cardio para reducir la cintura./💪🔥💪Cardio to reduce waistline.

***
<center>Feliz sábado querida comunidad de full deportes; para finalizar esta semana llena de ejercicios vamos a terminar realizando un excelente cardio que me ayuda a tener una buena condición y a la vez me ayuda a reducir la cintura ya que los movimientos están enfocados en la zona media, cada ejercicio lo realice manteniendo un equilibrio total y siempre con el abdomen comprimido; así que los invito querida comunidad a ver mi rutina completa espero que les guste sin decir nada más nos vemos en otra ocasión</center>

>Happy Saturday dear community of full sports; to finish this week full of exercises we are going to finish performing an excellent cardio that helps me to have a good condition and at the same time helps me to reduce the waist as the movements are focused on the middle zone, each exercise is performed keeping a total balance and always with the abdomen compressed; so I invite you dear community to see my complete routine I hope you like it without saying anything else see you another time.

***
<center>https://files.peakd.com/file/peakd-hive/genice/23uQP5yDb9s6jonZ7su72gk7ZCQxqG8jRpArHyjRXxFGFDENnDbn4uvwqdSoaUY9uP3cB.gif</center>

***
<center>https://files.peakd.com/file/peakd-hive/genice/EouAi3wGazmGuHhAUm22Tj9EX9A44qgUokowBFncSALc9uiZe3XvCdo5iKbicnLJn3s.png</center>

***

### <center>Calentamiento /Warm up</center>

***

### <div class="pull-left">Rotación de hombros con desplazamiento. </div>

### <div class="pull-right">Shoulder rotation with displacement</div>

***
<center>Primer calentamiento, rotación de hombros con desplazamiento movimiento que aporta a mi cuerpo condición para comenzar a calentar mi tren superior, realice 15 segundos de este movimiento.</center>

>First warm-up, shoulder rotation with displacement movement that gives my body condition to start warming up my upper body, I did 15 seconds of this movement.

***
<center>https://files.peakd.com/file/peakd-hive/genice/23xe9iuvhR6tjAdrDuzPmgkoP4bAkaDezu64Yajxd6CX1gMxheaoWaVJh9bynBcSdmNkq.gif</center>

***

### <div class="pull-left">Rotación de brazos con desplazamiento. </div>

### <div class="pull-right">Rotation of arms with displacement.</div>

***
<div class="pull-left">Segundo calentamiento rotación de brazos, este movimiento lo realice en forma más abierta para calentar los brazos completo y parte de la espalda, realice 15 segundo de este movimiento. </div>

<div class="pull-right">Second warm up arm rotation, this movement is performed in a more open way to warm up the whole arms and part of the back, perform 15 seconds of this movement.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23y8euAry3G8wksAGK35SqzYdqx2yJrBUqZusAdP9ZPSriACQqsVanBU3JCdqX37fXtD1.gif</center>

***
### <div class="pull-left">Movimiento cruzado de brazos.</div>

### <div class="pull-right">Crossed arm movement.</div>

***
<div class="pull-left">Ultimo calentamiento, realice desplazamiento realizando estiramiento de brazos en forma cruzada llevando los brazos hacia atrás ayudando acondicionar la espalda tríceps y piernas, realice 15 segundo este movimiento.</div>

<div class="pull-right">Last warm up, perform displacement by stretching your arms in a crossed way, taking your arms backwards helping to condition your back, triceps and legs, perform this movement for 15 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23ycqFUwYEZ653gjiGAzjemnjSiT8cLTGHLpmuF7QpUizFWbDwK1hLPQLCP2qehH3R8Xz.gif</center>

***
### <center>Rutina./Routine.</center>

***
### <div class="pull-left">Sentadilla con giro de tronco lateral.</div>

### <div class="pull-right">Squat with lateral trunk twist.</div>

***
<div class="pull-left">Primer movimiento, realice sentadilla a 90° después realice un giro a mi tronco extendiendo mis brazos en forma lateral, este movimiento lo realice durante 40 segundos en 4 series.</div>

<div class="pull-right">First movement, I performed a squat at 90° then I made a turn to my trunk extending my arms laterally, I performed this movement for 40 seconds in 4 sets.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23xoaMXQeRteRy4cobeGZH6LPGScoLsGtbZ4Z2xMVpJKPHNXDU1wUHCU3o8FMha4YKKqW.gif</center>

***
### <div class="pull-left">Sentadilla+ rotación de tronco con press de hombros.</div>

### <div class="pull-right">squat + trunk rotation with shoulder press.</div>

***

<div class="pull-left">El segundo movimiento, realice sentadilla con rotación de tronco enfocándome en mi cintura a la misma vez ejercitando mis brazos; trabajando con un press de hombro, realice este movimiento durante 40 segundos en 4 series. </div>

<div class="pull-right">The second movement, I performed a squat with trunk rotation focusing on my waist while exercising my arms; working with a shoulder press, I performed this movement for 40 seconds in 4 sets. </div> 

***

<center>https://files.peakd.com/file/peakd-hive/genice/23xyGXAC1m9QcVqm432iLys42qMyQJUNRCX4DQcgo4G31hPuxHTU5C4MSExvG53RgeCvX.gif</center>

***

### <div class="pull-left">Desplazamiento con elevación de piernas. </div>

### <div class="pull-right">Displacement with leg lifts.</div>

***

<div class="pull-left">Tercer movimiento, realice desplazamiento con elevación de piernas, movimiento que me ayuda a reducir grasa en mi abdomen, realice este movimiento en 40 segundos en 4 series. </div>

<div class="pull-right">Third movement, perform displacement with leg elevation, movement that helps me to reduce fat in my abdomen, perform this movement in 40 seconds in 4 series.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23xosrrLS2FWswpntrJqUktsiqRmRvJt6yeishW7RQRQD2nr8eLaXxdUnAnUR6NPiqSPh.gif</center>

***

### <div class="pull-left"> Sentadilla con salto y estocada.</div>

### <div class="pull-right">Squat with jump and lunge.</div>

***

<div class="pull-left">Cuarto movimiento, realice sentadilla con salto y estocada, excelente combinación entre cardio y movimientos que me ayuda a tonificar el cuerpo, realizar el mismo procedimiento en la otra pierna; realice en 40 segundos en 4 series. </div>

<div class="pull-right">Fourth movement, perform squat with jump and lunge, excellent combination of cardio and movements that helps me tone the body, perform the same procedure in the other leg, perform in 40 seconds in 4 sets.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23xoaMggsvUKa18hcHZ9GXEHxLSxbvKD55aqk4GVnc1UGuPxPcrQB4U1wEfnfiwSAYMVs.gif</center>

***

### <div class="pull-left">Patada frontal en 2 niveles.</div>

### <div class="pull-right">Front kick in 2 levels.</div>

***

<div class="pull-left">Quinto movimiento, patada frontal en 2 niveles, realice elevacion de mi pierna doblando un poco el torso llevando los brazos hacia mis caderas, luego realice la misma elevacion pero estirando bien la pierna y llevando los brazaos hacia atras completamente, realice en 40 segundo en 4 series.</div>

<div class="pull-right">Fifth movement, front kick in 2 levels, perform my leg lift by bending my torso a little and bringing my arms towards my hips, then perform the same lift but stretching my leg well and bringing my arms backwards completely, performed in 40 seconds in 4 sets.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23z777NCj3rDMYeASvtT72Ufi5meqRxVvPzdnwL3J89GhqDpjrAPe1DUHw4hKJFpdDRna.gif</center>

***


### <div class="pull-left">Extension de brazos y espalda.</div>

### <div class="pull-right">Extension of arms and back.</div>

***

<div class="pull-left">Sexto movimiento, realice extensión de brazos  movimiento que me ayuda a trabajar tríceps y espalda, lo realice durante 40 segundos en 4 series.</div>

<div class="pull-right">Sixth movement, perform arm extension movement that helps me to work triceps and back, I did it for 40 seconds in 4 sets.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23xKNQJer8PsAKRtJWXbRmFgYCwRERcHPSV8kPza9VJ6twCpLwGNUNfF7HtKrCJ597Wsa.gif</center>

***
### <div class="pull-left">Escalador cruzado.</div>

### <div class="pull-right">Cross climber.</div>

***

<div class="pull-left">Séptimo movimiento, un excelente escalador cruzado para acelerar ese corazón, buen movimiento para tonificar y fortalece más la resistencia, lo realice durante 40 segundos en 4 series.</div>

<div class="pull-right">Seventh movement, an excellent cross climber to accelerate that heart, good movement for toning and strengthens more resistance, perform it for 40 seconds in 4 sets.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23yTSP4Xcmxdc5hxd2dJzhrtCMrGjpSeS49jAMJxKrbsDSfmSYJmsmR4ewXedNEYt5VV1.gif</center>

***
### <center>Estiramiento completo./Complete stretching.</center>

***
<div class="pull-left">Por último, realice un estiramiento completo donde estire mi pierna hacia atrás y elevaba mi brazo hacia arriba, dando una pequeña rotación a mi tronco, realice el mismo procedimiento en la otra pierna y brazo, por 40 segundos.</div>

<div class="pull-right">Finally, I performed a complete stretch where I stretched my leg backwards and raised my arm upwards, giving a small rotation to my trunk, I performed the same procedure on the other leg and arm, for 40 seconds.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23y8N63S6E8tVhxPDR1kEdhzr348qMF7RiN1ri7gsJWC4xC9TD9wffPgxAcuzyrGaTfPW.gif</center>

<center>https://files.peakd.com/file/peakd-hive/genice/EouAi3wGazmGuHhAUm22Tj9EX9A44qgUokowBFncSALc9uiZe3XvCdo5iKbicnLJn3s.png</center>

***
<center>Querida comunidad de full deportes, comparto este excelente cardio buenísimo para tonificar y reducir la cintura estos movimientos los realice en 4 series de 40 segundos cada uno, sumándole al iniciar un calentamiento y al finalizar un estiramiento extraordinaria rutina para culminar mi semana espero que les guste sin decir más nos vemos en otra ocasió</center>

>Dear community of full sports, I share this excellent cardio great for toning and reducing the waist these movements are performed in 4 sets of 40 seconds each, adding a warm-up at the beginning and at the end an extraordinary stretching routine to finish my week I hope you like it without saying more I'll see you another time.

<center>https://files.peakd.com/file/peakd-hive/genice/23uQP5yDb9s6jonZ6ZSjgMiZL2jB99sVddmfG2GdPPuSW2G9H7ZYqL4nnQ47zudsPX71J.gif<center>

<center><sub>Fotos tomadas desde teléfono Alactel idol./Photos taken from 
Alactel idol phone.//Ediciones y banner desde canva./editions and banners from canva.</center> </sub>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23u6L1RzYQ6zh2PW4Z8odSmA5qsUrDsdLsYVTZKcrAuac1nB3GqYDMe2kNHqPQmphJ1F2.png</center>

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@angelrvzl · Feb 7 '23

Excelente rutina, me gusta muchisimo como haces aditivos caseros para hacer ejercicio, una muy buena rutina me gusta las variedades de ejercicio que realizar además de detallar todo muy bien!

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@chessbrotherspro · Feb 5 '23

<h3>¡Enhorabuena!</h3><hr /><div class="pull-right"><img src="https://files.peakd.com/file/peakd-hive/chessbrotherspro/AJoJKGVARKHFCTHG7ee3GNkn5RMN7wixeJ52ipAgzDZ4QmeTcBdsk8hpi4pgj4e.png" alt="Has recibido el voto de PROYECTO CHESS BROTHERS"/></div><div class="text-justify"><h3>✅ Has hecho un buen trabajo, por lo cual tu publicación ha sido valorada y ha recibido el apoyo de parte de <a href="https://hive.blog/@chessbrotherspro"><b>CHESS BROTHERS</b></a> ♔ 💪</h3><p><br>♟   Te invitamos a usar nuestra etiqueta <b>#chessbrothers</b> y a que aprendas más <a href="https://hive.blog/chessbrothers/@chessbrotherspro/presentando-al-proyecto-chess-brothers-la-comunidad-mas-innovadora-que-combina-el-ajedrez-el-acondicionamiento-fisico-y-mas"><b>sobre nosotros</b></a>.</p><p>♟♟  También puedes contactarnos en nuestro <a href="https://discord.gg/73sK9ZTGqJ" rel="noopener" title="Esto lleva al servidor en Discord de Chess Brothers"><b>servidor de Discord</b></a> y promocionar allí tus publicaciones.</p><p>♟♟♟ Considera <a href="https://hive.blog/chessbrothers/@chessbrotherspro/el-trabajo-en-equipo-vale-la-pena-unete-al-trail-de-curacion-de-chess-brothers-apoyando-la-labora-realizada-y-obteniendo"><b>unirte a nuestro trail de curación</b></a> para que trabajemos en equipo y recibas recompensas automáticamente.</p><p>♞♟  Echa un vistazo a nuestra cuenta <a href="https://hive.blog/@chessbrotherspro"><b>@chessbrotherspro</b></a> para que te informes sobre el proceso de curación llevado a diario por nuestro equipo.</p><br>🥇 Si quieres obtener ganancias con tu delegacion de HP y apoyar a nuestro proyecto, te invitamos a unirte al plan <i>Master Investor</i>. <a href="/@chessbrotherspro/master-investor-plan-or-programa">Aquí puedes aprender cómo hacerlo.</a></div><div class="text-center"><p><br>Cordialmente</p><p><strong><em>El equipo de CHESS BROTHERS</em></strong></p></div>

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@fulldeportes3 · Feb 5 '23

Muy buenos días amiga @genice 

Completa rutina  y atacando un punto muy importante a la hora de buscar resultados; La mayoría de las personas que realizan actividad física, lo hacen en busca de verse bien. Es muy importante también llevar una dieta balanceda.

Gracias por sus contenidos.

¡Saludos!

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@hivebuzz · Feb 5 '23

Congratulations @genice! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)

<table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@genice/upvotes.png?202302050006"></td><td>You distributed more than 22000 upvotes.<br>Your next target is to reach 23000 upvotes.</td></tr>
</table>

<sub>_You can view your badges on [your board](https://hivebuzz.me/@genice) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub>
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To support your work, I also upvoted your post!


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@iamsaray · Feb 5 '23

Voy a ponerlo en práctica porque estoy en busca de reducir mi cintura jeje

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@genice · Feb 5 '23

Hola amiguita que bueno que te gusto la rutina y es buena idea tomarte un toiempo para ejercitarte un rato buenisimo saludos.

properties (22)

@poshtoken · Feb 4 '23

https://twitter.com/316102314/status/1622018758813356034
<sub> The rewards earned on this comment will go directly to the people sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.</sub>

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