*** <center>Feliz inicio de semana querida comunidad de full deportes, en el día de hoy traigo una potente rutina para comenzar la semana bien activos; se trata de un full body tipo tabata consiste en realizar 3 series de 20 segundos de ejercicio activo, dejando 10 segundos de descanso entre series; realice 5 movimientos con apoyo de una caja de refrescos para trabajar cada ejercicio pautado; así que queridos amigos los invito a disfrutar de mi rutina completa, que realice con mucho cariño buenos si extenderme más acompañeme.</center> >Happy start of the week dear community of full sports, today I bring a powerful routine to start the week well active; it is a full body tabata type consists of 3 sets of 20 seconds of active exercise, leaving 10 seconds rest between sets; perform 5 movements with the support of a box of soda to work each exercise pautado; so dear friends I invite you to enjoy my full routine, I made with love good if extend more accompany me. *** <center>https://files.peakd.com/file/peakd-hive/genice/23y8j8wA6cTh58AjB51YByEu2V5j8Y52fozDprsVo2YoVoQigxYGTWWpgMEZStaJexLo7.gif</center> *** <center>https://files.peakd.com/file/peakd-hive/genice/23u5thYL37euSpiyHcyrCkNZABwtPGTdDGCQZyWLsFHsMbtzkcLKE1qnBSeBejV85URzP.png</center> *** ### <center> Calentamiento./ Heating.</center> #### <center>Salto estático con caja./Static jump with box.</center> <center>Este calentamiento lo realice con apoyo de una caja, mientras realizaba saltos combinados con estiramiento de brazos, lo realice durante 45 segundos en 2 series. </center> >This warm-up was performed with the support of a box, while performing jumps combined with arm stretching, I did it for 45 seconds in 2 sets. *** <center>https://files.peakd.com/file/peakd-hive/genice/23xozKMTRHiKJuqFiByBV5fBqEFexDATbvyKF57B1ib71DEEzHfWri4oz7ujiZP7ZZd1K.gif</center> <center>https://files.peakd.com/file/peakd-hive/genice/23u5thYL37euSpiyHcyrCkNZABwtPGTdDGCQZyWLsFHsMbtzkcLKE1qnBSeBejV85URzP.png</center> *** ### <center>Rutina./Routine.</center> *** ### <center>Sentadilla lateral con caja./Side squat with box.</center> *** <div class="pull-left">Primer movimiento, sentadilla lateral con caja, movimiento que me ayuda a fortalecer mis cuádriceps y glúteos, lo realice en 3 series de 20 segundos de actividad física, dejando 10 segundos entre series.</div> <div class="pull-right">First movement, lateral squat with box, movement that helps me to strengthen my quadriceps and gluteus, I performed it in 3 series of 20 seconds of physical activity, leaving 10 seconds between series..</div> *** <center>https://files.peakd.com/file/peakd-hive/genice/23xyNygcVdGGhNY5ZvEUvgNFsFqBVjAYHHHe9NuqwqrS5WKoQ66nBB1AhRtFBCVMkfGoC.gif</center> *** ### <center>Sentadilla en aductores con caja./Adductor squat with box. </center> *** <div class="pull-left">Segundo movimiento, realice sentadilla en aductores seguí utilizando una caja, consiste en saltar y caer con las piernas abiertas a los laterales de la caja, lo realice en 3 series de 20 segundos de actividad de física, dejando 10 segundos entre series. </div> <div class="pull-right">Second movement, I performed a squat on adductors using a box, consisting of jumping and falling with legs open to the sides of the box, I performed 3 sets of 20 seconds of physical activity, leaving 10 seconds between sets.</div> *** <center>https://files.peakd.com/file/peakd-hive/genice/23xyNyiNBpE2x1jwu88KQ1R9PGLmaFBXG2nsxrHLV6dxErL5154k1nYvBJgAzgLSy4CSb.gif</center> *** ### <center>Salto + burpees con caja./Jumping + burpees with box.</center> *** <div class="pull-left">Tercer movimiento, seguido realice algo de cardio con un salto sobre la caja terminando con un burpess; movimiento que me ayuda a trabajar todo mi cuerpo y fortaleciendo mi resistencia, lo realice en 3 series de 20 segundos de actividad física dejando 10 segundos entre series. </div> <div class="pull-right">Third movement, followed by some cardio with a jump on the box ending with a burpess; movement that helps me to work my whole body and strengthening my resistance, I did it in 3 sets of 20 seconds of physical activity leaving 10 seconds between sets.</div> *** <center>https://files.peakd.com/file/peakd-hive/genice/23yTUjv2ZR4KVG1iJMYf3wBFzHXZzJQkCZxUbdWhQdBaxH6xSVZm2ba12XHhQtByjymyc.gif</center> *** ### <center>Salto estático + curl bíceps y prees de hombros./Static jump + biceps curl and shoulder preps.</center> *** <div class="pull-left">Cuarto movimiento, en el siguiente ejercicio fue muy dinámico ya que combine 3 movimientos, saltos estáticos, curl bíceps y press de hombros, ejercicio que se tiene que tener mucha coordinación, lo realice en 20 segundos de actividad física en 3 series, dejando 10 segundos de descanso entre series.</div> <div class="pull-right">Fourth movement, the following exercise was very dynamic because it combined 3 movements, static jumps, biceps curl and shoulder press, exercise that you have to have a lot of coordination, I did it in 20 seconds of physical activity in 3 sets, leaving 10 seconds rest between sets.</div> *** <center>https://files.peakd.com/file/peakd-hive/genice/23wgFPmDHzeQb4Wrzqqz9UrB6PQPXDvVZoXxisW4sPVs7GBD4VMTm9ZXnV4DmnMCpZckz.gif</center> *** ### <center>Saltos + flexión./Jumps + flexion.</center> *** <div class="pull-left">Quinto movimiento, por último, realice saltos en la caja más flexión, ejercicio que me ayuda a trabajar mi resistencia y mi espalda. lo realice en 3 series de 20 segundos de actividad física, dejando 10 segundos de descanso entre series. </div> <div class="pull-right">Fifth movement, lastly, I did box jumps plus flexion, an exercise that helps me to work my resistance and my back. I did it in 3 series of 20 seconds of physical activity, leaving 10 seconds of rest between series.</div> *** <center>https://files.peakd.com/file/peakd-hive/genice/23ycwFzkdfuFV8vf8wXxKG3fXZ64Pn8r9CEkvAucGoQZ3w9TrasiMD8qnCEV55qCFb2zP.gif</center> *** <center>https://files.peakd.com/file/peakd-hive/genice/23u5thYL37euSpiyHcyrCkNZABwtPGTdDGCQZyWLsFHsMbtzkcLKE1qnBSeBejV85URzP.png</center> *** <center>Comencé mi semana bien activa, queridos amigos realizando 5 movimientos muy buenos, que me ayuda a fortalecer mi resistencia, más tonificación de mi cuerpo con los movimientos de sentadillas, flexión y en aductores; los realice modo tabata en el cual fuero 3 series de 20 segundos de actividad física, dejando 10 segundos de descanso entre series, recordando realizar un breve calentamiento cada vez que se va a ejercitar así evitar alguna lesión, mantener una excelente hidratación y alimentación balanceada bueno mis queridos amigos los invito sin decir más nos vemos en otra ocasión.</center> >I started my week well active, dear friends performing 5 very good movements, which helps me to strengthen my resistance, more toning of my body with the movements of squats, flexion and adductors; I performed tabata mode in which was 3 sets of 20 seconds of physical activity, leaving 10 seconds rest between sets, remembering to perform a brief warm-up every time you are going to exercise and avoid any injury, maintain excellent hydration and balanced nutrition well my dear friends I invite you without saying more see you another time. *** <center>https://files.peakd.com/file/peakd-hive/genice/23y8iv1SJbZfCMQiHGathP2RQUGiqeKr185RpGA6sFX7XcCJaCKyStBFp175vBYNJQzWN.gif</center> <center><sub>Video realizado desde teléfono Alcatel idol. / Video made from Alcatel idol phone. Videos convertidos en gifs [enlace](https://www.img2go.com/) Separadores y ediciones hechas en Canva. / Separators and editions made in Canva.</center> </sub> *** <center>https://files.peakd.com/file/peakd-hive/genice/23wgoFVL3uFmPQwzZpnmiSs7NyF7u3S5CzCWDXDnoAvjhhMPLBXRKHnpExezsWNdZd2Fr.png</center>
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Hola amiga! Una vez más una rutina excelente para ponerle mucha energía al día!! Veo que stás incrementando la fuerza y la resistencia!! Muy buenos posts!
author | belug |
---|---|
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<div class"text-justify"> >Tu publicacion ha sido votada por el Trail de CAPYBARAEXCHANGE por contenido excepcional y formar parte de nuestra comunidad de usuarios activos. >***Unete a [nuestro canal de discord](https://discord.gg/mgnknVgyEK) en dónde podrás conocer mas acerca de nuestras operaciones y servicios. registrate ingresando en [capybaraexchange](https://capybaraexchange.com/register) para disfrutar del servicio*** **Si quieres formar parte de nuestro trail de curación ingresa a HIVEVOTE, haciendo clic en la imagen del capybara aristocratico. Capybaraexchange tu casa de cambio, rapida, confiable y segura** </div> <center> [![](https://images.hive.blog/DQmNQtfGCyD3ckrA4R8KR4VueTp8q6pc9vbhCXFxJH5HpEW/SAVE_20230427_021130.jpg)](https://hive.vote/dash.php?i=1&trail=takeru255) </center>
author | capybaraexchange |
---|---|
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Debo activarme con los ejercicios! ya que se vienen actividades en la comunidad de exigencia fisica! Saludos bella dama!
author | cibersk8 |
---|---|
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Excelente entrenamiento, usando los implementos caseros, súper inspirador, yo estoy en una honda similar , con un gym casero, y es que lo importante son las ganas de entrenar, gran trabajo!!
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---|---|
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Genial su rutina del día de la fecha; Nos encanta que siempre esta innovando y mas aún, las combinaciones de movimientos que esta incorporando, creemos que son muy importantes, a la hora de lograr resultados, con sus rutinas deportivas. Pero, nos quedamos con su sonrisa en la miniatura. ¡Genial! Sigamos creciendo juntos e interactuando. ¡Saludos!
author | fulldeportes3 |
---|---|
permlink | re-genice-rv3uhe |
category | hive-189157 |
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root_title | "Full body tipo tabata. 💪🔥💪" |
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Que buen método es el Tabata, simple, corto e intenso!🔥
author | her18lux |
---|---|
permlink | re-genice-rv51m4 |
category | hive-189157 |
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root_title | "Full body tipo tabata. 💪🔥💪" |
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<center>[![](https://images.hive.blog/175x175/https://hivebuzz.me/api/level/genice?202305260213)](https://hivebuzz.me/@genice) **Congratulations @genice**! You raised your level and are now a **Minnow**!</center>
author | hivebuzz |
---|---|
permlink | notify-genice-20230526t021940 |
category | hive-189157 |
json_metadata | {"image":["http://hivebuzz.me/notify.t6.png"]} |
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Amiga de verdad admirable como saltas en esa gavera jajja solo de ver me dolieron los pies 🙈🙈 del resto chevere tu rutina
author | milagrosmhbl |
---|---|
permlink | re-genice-2023524t172637885z |
category | hive-189157 |
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created | 2023-05-24 21:26:39 |
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Excelente amiga, me encanta mucho todo lo que se trate de ejercicios y mejor aún en la comodidad de tu casa 🥳
author | yenileonc |
---|---|
permlink | re-genice-2023523t18401650z |
category | hive-189157 |
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created | 2023-05-23 22:45:12 |
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Saludos amiga, estuvo buenísimo. Veo cómo avanzas cada día y mejorando tu resistencia.
author | yeral-diaz |
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category | hive-189157 |
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