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Evita lesiones con estos calentamientos./馃挭馃敟Avoid injuries with these warm-ups. by genice

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hive-189157 · @genice ·
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Evita lesiones con estos calentamientos./馃挭馃敟Avoid injuries with these warm-ups.
***
<div class="pull-left"> Feliz s谩bado querida comunidad de full deportes; en este nueva oportunidad quiero compartir algunos calentamientos que pueden realizar antes de cada rutina, realice varios en el cual se pueden tomar entre 2 o 3 calentamientos  que ayude acondicionar el cuerpo y as铆 evitar lesiones, o alg煤n desgarre muscular, cada calentamiento se realiza llevando un conteo de 20 segundos dividido en 2 series; as铆 que mis amigos los invito a ver mi rutina sobre algunos calentamientos que se pueden realizar al momento de entrenar; si extenderme m谩s acompa帽eme.</div>

<div class="pull-right">Happy Saturday dear community of full sports; in this new opportunity I want to share some warm-ups that can be performed before each routine, perform several in which you can take between 2 or 3 warm-ups to help condition the body and thus avoid injury, or any muscle tear, each warm-up is performed by taking a count of 20 seconds divided into 2 series; so my friends I invite you to see my routine on some warm-ups that can be performed at the time of training; if I extend more accompany me.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/244KA1EEFUFijuB8ntGSRDDMEdzsbX4P7SdU5VDF44qELr2v4enjdY6pkDYVhofSiXXN9.gif</center>

<center>https://files.peakd.com/file/peakd-hive/genice/Eoc6ycsJywX1RWooQ9viKzqg8Ciyq26f3FHWYPbfQVxrerNVaPgTChM6w9QpvxAcBNH.png</center>

***
### <center>Evita lesiones con estos calentamientos. /馃挭馃敟Avoid injuries with these warm-ups.</center>

***
#### <center><div class="phishy">Rotaci贸n de talones hacia afuera./Heel rotation outward.</div></center>

***

<div class="pull-left">- Rotaci贸n de talones, consiste en realizar un movimiento rotatorio en el pie hacia afuera d谩ndole movimiento al tal贸n, realizar 2 series de 20 segundo en ambos pies. </div>

<div class="pull-right">Heel rotation, consists of performing a rotational movement in the foot outward giving movement to the heel, perform 2 sets of 20 seconds in both feet.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23zbArtLPwRYnvEfJjF8HGrfKrmxaPmTmgweRCfg4tvpRKLcpF5gxWMMES1aL3EvfYVJ1.gif</center>

***
#### <center><div class="phishy">Sentadilla elevando los talones. /Squat with heels elevated.</div></center>

***

<div class="pull-left">- Sentadilla elevando los talones, consiste en realizar sentadilla a 90掳 y elevar los talones manteniendo un total equilibrio, realizar este movimiento por 20 segundos en 2 series. </div>

<div class="pull-right">Squat raising the heels, consists of performing a squat at 90掳 and raising the heels while maintaining total balance, perform this movement for 20 seconds in 2 sets.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/243LUiE497CZbYQmeaTY7B8Wqaa3jtEDUXBVt3YqK3a1VT6qXdsxgKnpct3nftQ79au7F.gif</center>

***

#### <center><div class="phishy">Balanceo de pelvis. /Pelvic roll.</div></center>

***
<div class="pull-left">- Balanceo de pelvis, consiste en realizar un movimiento de adentro hacia a fuera con la pelvis es un movimiento muy suave para acondicionar tona esa zona, realizar 2 series de 20 segundos. </div>

<div class="pull-right">Pelvic rocking, consists of performing a movement from inside to outside with the pelvis is a very gentle movement to condition the area, perform 2 sets of 20 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23zasu7KjvHdYdHBTEyxbYnjgDmSBn5hbixXgJ44v3WRHueHzDimbFT1VqDGjLDVkr3W1.gif</center>

***
#### <center><div class="phishy">Inclinaci贸n de tronco +toque en el piso./Trunk tilt + touch on the floor.</div></center>

***
<div class="pull-left">- Inclinaci贸n con toque en piso, consiste en llevar todo el tronco hacia abajo realizando un peque帽o toque en piso, realizar 2 series de 20 segundos. </div>

<div class="pull-right">Inclination with touch on the floor, consists of bringing the entire trunk downward performing a small touch on the floor, perform 2 series of 20 seconds.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/2423QDgnMt4GfgEzazTFZZsngz81DVm5FQQ1AMMZ9711kNRFkSnVDhJ4GaiZcjdAkhh19.gif</center>

***
#### <center><div class="phishy">Rotaci贸n de caderas. /Hip rotation.</div></center>

***
<div class="pull-left">- Rotaci贸n de caderas, consiste en mantener una postura recta colocarse las manos en la cintura y realizar una suave rotaci贸n con las carderas, realizar 2 series de 20 segundos. </div>

<div class="pull-right">Rotation of the hips, consists of maintaining a straight posture, placing the hands on the waist and performing a gentle rotation with the hips, perform 2 series of 20 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23z6hzRUjxzXya42Ja4dSkCez59Pveaqd8tZ2uxRV3XmumTSr9JQU4H2DVXFg9uijkVBw.gif</center>

***

#### <center><div class="phishy">Patada posterior./Rear kick.</div></center>

***
<div class="pull-left">- Patada posterior, consiste en mantener un equilibrio total mientras eleva la pierna hacia el nivel de las caderas, luego lleva la pierna hacia atr谩s, realizar 2 series de 20 segundos en ambas piernas. </div>

<div class="pull-right">Back kick, consists of maintaining total balance while raising the leg to the level of the hips, then bring the leg backwards, perform 2 sets of 20 seconds on both legs. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23ymt9yrk6TG5UFBohBNu5aBCsbsAM899RSYEmjqd57YTHnjroUgS5icjFoBr4TcCMk3w.gif</center>

***
#### <center><div class="phishy">Estocada lateral./Lateral thrust.</div></center>

***
<div class="pull-left">- Estocada lateral, consiste en abrir las piernas, mantener estirada la pierna de atr谩s mientras se flexiona la pierna de adelante manteniendo una peque帽a inclinaci贸n, realizar 2 series de 20 segundos, en ambas piernas. </div>

<div class="pull-right">Lateral lunge, consists of opening the legs and keeping the back leg stretched while bending the front leg while maintaining a slight inclination, perform 2 sets of 20 seconds, on both legs. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/242N8xS9pfu8SEUeVZZeN3Hajc4YcHDFnLN4Jj6uAW1uBn5Rk1fjwkJ8Q1A2jK6WmmCxt.gif</center>

***
#### <center><div class="phishy">Balanceo de tronco+ cuello./Trunk + neck balancing.</div></center>

***
<div class="pull-left">- Equilibrio de tronco y cuello, consiste en mantener un movimiento suave del tronco y cuello de dentro hacia fuera, realizando 2 series de 20 segundos.</div>

<div class="pull-right">Trunk and neck balance, consists of maintaining a smooth movement of the trunk and neck from the inside to the outside, performing 2 series of 20 seconds. </div>

***
<center>https://images.hive.blog/DQmT2tTSwKCG1f623L27D2oujagSxF1JE4AoR2yZeNHv6ZU/VID_20230126_112338.gif</center>

***

#### <center><div class="phishy">Rotaci贸n de hombros hacia afuera. /Outward rotation of the shoulders.</div></center>

***
<div class="pull-left">-Rotaci贸n de hombros hacia afuera, consiste realizar en un suave movimiento de rotaci贸n a los hombros llevando los brazos y hombros hacia arriba y terminar d谩ndole movimiento circular hacia afuera, realizar 2series de 20 segundos. </div>

<div class="pull-right"> Rotation of shoulders outward, consists of performing a gentle rotational movement to the shoulders by bringing the arms and shoulders upward and finish giving circular motion outward, perform 2 sets of 20 seconds.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23zasyYWFisEi3RiphKGg7s8tbRpnuiQfWrYrsQhugkm12G21FU9fNBzWv7dXsLNyME9H.gif</center>

***

#### <center><div class="phishy">Aducciones de brazos.</div></center>

***
<div class="pull-left">-Aducciones brazos, consiste en elevar los brazos por encima de la cabeza, este movimiento ayuda acondicionar los hombros, lo realizar 2 series de 20 segundos. </div>

<div class="pull-right">Arm adductions, consists of raising the arms above the head, this movement helps to condition the shoulders, perform 2 sets of 20 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23x9z75PHuYJPSt3ixUJoPK4hAursFvyKmK1Q4iK6T6wQp87Gh2BT3zaLz6AVZ8jZEYqa.gif</center>

***
#### <center><div class="phishy">Rotaci贸n de antebrazos./Rotation of forearms.</div></center>

***
<div class="pull-left">- Rotaci贸n de antebrazos, ese movimiento consiste en extender los brazos y darle una peque帽a rotaci贸n hacia afuera a los antebrazos, en 2 series de 20 segundos.</div>

<div class="pull-right">Forearm rotation, this movement consists of extending the arms and giving a small outward rotation to the forearms, in 2 series of 20 seconds.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/2423MdrGxLhqPNotPb4cor59Y6QmWzociqMKAfXbbjpJgoPo4VLtm8d83frpvcdMLFb1F.gif</center>

***

#### <center><div class="phishy">Movimiento de caderas lateral con apoyo./Lateral hip movement with support.</div></center>

***
<div class="pull-left">- Este movimiento se puede hacer con apoyo de una silla o sin nada, lo quise mostrar con apoyo para aquellas personas que tiene alg煤n problema en las rodillas y as铆 evitar alguna lesi贸n, consiste en colocarse en plancha alta apoyando de una silla y dar un peque帽o giro lateral de las caderas sin mover tanto el torso, realizar 2 series de 20 segundos. </div>

<div class="pull-right">This movement can be done with the support of a chair or without anything, I wanted to show it with support for those who have any problems in the knees and thus avoid any injury, is to be placed in high plank supporting a chair and give a small lateral rotation of the hips without moving both the torso, perform 2 sets of 20 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/244xMYNCbk7rNqWGnKt9dfd8wpkxwnuv66zTHqQB31WbRA6uCGF42w5RXWKatdXc6RHMn.gif</center>

***

#### <center><div class="phishy">Movimiento de caderas lateral sin apoyo./Lateral hip movement without support.</div></center>

***
<div class="pull-left">- Anteriormente explique este movimiento con apoyo, ahora explico c贸mo realizarlo sin apoyo total, consiste en colocarse en posici贸n de cuadrupedia y llevaba mis caderas con un movimiento muy suave de manera lateral sin mover tanto el torso; realizar 2 series de 20 segundos. </div>

<div class="pull-right">Previously I explained this movement with support, now I explain how to perform it without total support, it consists of getting into a quadruped position and carrying my hips with a very smooth movement in a lateral way without moving the torso so much; perform 2 sets of 20 seconds.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/242CgWLJSXgA5mKDADaA1tF277hWwCroTU1EKyXBT2nDqgTxQVFLgykeorR3G9FE9UiK7.gif</center>

***
#### <center><div class="phishy">Posici贸n gato- vaca de yoga con apoyo./Supported yoga cow-cat position.</div></center>

***
<div class="pull-left">- Este movimiento se puede hacer con apoyo y sin apoyo, para aquellas personas que no pueden apoyar la rodilla en el suelo pueden realizarlo con ayuda de una silla, consiste en colocarse en plancha alta apoy谩ndose, luego llevar el torso hacia afuera despu茅s meter hacia adentro llevando la cabeza hacia arriba con mucho cuidado, realizar 2 series de 20 segundos. </div>

<div class="pull-right">This movement can be done with support and without support, for those who can not support the knee on the floor can do it with the help of a chair, is to stand in high plank supporting, then bring the torso outward then bring inward bringing the head up very carefully, perform 2 sets of 20 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/243LV5QMRh9767fcPqXqcApYUNHN7jpGNMoJWA6Fdk1EXah7xH5FB5EmgYJ6Dw7d7dF6X.gif</center>

***

#### <center><div class="phishy">Posici贸n gato- vaca de yoga sin apoyo/Unsupported yoga cow-cat position. </div></center>

***
<div class="pull-left">- Este movimiento, consiste en colocarse en posici贸n de cuadrupedia, luego realizar un suave movimiento con el torso llev谩ndolo hacia afuera, luego hacia adentro llevando el cuello afuera, realizar 2 series de 20 segundos. </div>

<div class="pull-right"> This movement consists of getting into a quadruped position, then perform a gentle movement with the torso, bringing it outwards, then inwards, bringing the neck outwards, perform 2 series of 20 seconds. </div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23zRP9URDV6QY4XbpveFkzs5oUndwW2kL7KPC9N6jocKnVZKh5r1LTpfP1wmwxBpT26BR.gif</center>

<center>https://files.peakd.com/file/peakd-hive/genice/Eoc6ycsJywX1RWooQ9viKzqg8Ciyq26f3FHWYPbfQVxrerNVaPgTChM6w9QpvxAcBNH.png</center>

<center>Querida comunidad de full deportes, comparto esta grandiosa alternativas de calentamientos para antes de iniciar una rutina, de tal manera evitar lesiones o alg煤n desgarre muscular, en el cual es muy importante realizar un breve calentamiento, se pueden tomar entre 2 o 3 movimientos de algunos en el cual se enfoquen en su rutina, mostr茅 movimientos enfocados en las piernas, abdomen, y brazos, espero que les guste esta publicaci贸n que presento con mucho cari帽o aportando una ayuda aquellas personas que de alguna manera tienen alguna duda de como empezar un calentamiento para su cuerpo, bueno mis amigos sin decir m谩s nos estamos viendo en otra oportunidad.</center>

>Dear community of full sports, I share this great alternative warm-ups before starting a routine, so as to avoid injury or muscle tearing, in which it is very important to perform a brief warm-up, you can take between 2 or 3 movements of some in which focus on your routine, I showed movements focused on the legs, abdomen, and arms, I hope you like this publication that I present with much affection providing a help those people who somehow have any doubt about how to start a warm-up for your body, well my friends without saying more we are seeing each other another time.

***
<center>https://files.peakd.com/file/peakd-hive/genice/244dwKyiUefzVNNCDWdLfHxcA3DrAZdYx4g5b1WwsJByogVWaes5BaM1b1i4g18d5LuLa.gif</center>

***
<center><sub>Fotos tomadas desde tel茅fono Alactel idol./Photos taken from 
Alactel idol phone.</center> </sub>

<center><sub>Ediciones y banner desde canva./editions and banners from canva.</center> </sub>

<center><sub>videos convertidos en gifs en https://www.img2go.com/convert-video-to-gif</center> </sub>

<center>![redes.png](https://files.peakd.com/file/peakd-hive/genice/23u6L1RzYQ6zh2PW4Z8odSmA5qsUrDsdLsYVTZKcrAuac1nB3GqYDMe2kNHqPQmphJ1F2.png)</center>
馃憤  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 11 others
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vote details (78)
@belug · 
Hola amiga!! Muy linda publicaci贸n!! Me gusta mucho c贸mo explicaste lo que hay que ir haciendo, paso a paso con una descripci贸n detallada. Adem谩s, que agregaras las series y los tiempos tambi茅n es muy bueno porque favorece la ejecuci贸n de cada ejercicio. Gracias por compartir!
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@dsc-r2cornell · 
Congratulations, your post has been upvoted by @dsc-r2cornell, which is the curating account for @R2cornell's Discord Community. <center>Curated by Blessed-girl</center>
<center>![r2cornell_curation_banner.png](https://cdn.steemitimages.com/DQmTwPSK52pG2QZmyNE2XHeEtuHCNSpRwmTGY7wMaWbTp8A/r2cornell_curation_banner.png)</center>
Enhorabuena, su "post" ha sido "up-voted" por @dsc-r2cornell, que es la "cuenta curating" de la Comunidad de la Discordia de @R2cornell. 

### <center>[Visit our Discord - Visita nuestro Discord](https://discord.gg/rsRGDhC)</center>
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@edwardveg · 
Excelente post compa帽era, muy fundamental aplicarlo porque nos ense帽as un calentamiento s煤per completo, 隆saludos!
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@fulldeportes3 · 
Muy buenas tardes amiga @genice

Un tema muy importante nos trajiste a todos los que realizamos de alguna manera actividad f铆sica. La entrada en calor y la posterior elongaci贸n es algo que nunca debemos olvidarnos de remarcar en nuestros contenidos, aunque suene repetitivo, siempre existen usuarios nuevos.
Felicitamos por el post del d铆a de hoy. 

Sigamos creciendo juntos.

隆Saludos!
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@poshtoken · 
https://twitter.com/316102314/status/1619493945024872448
<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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@yusmi · 
Siempre hemos dicho y repetido hasta el cansancio que si quermos evitar lesiones, torceduras, esguinces u otro tipo de molestia es indispensabel incluir dentro de neustras rutinas la calistenia y ejercicios de estiramiento muscular a f铆n de "calentar" las zonas a trabajr en especial si las rutinas requieren de peso como suele ahcerse en los gimnasios tradiconales. Saludos cordiales desde Villa de Cura, buen post querida @genice .
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