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Jueves de full body../馃敟馃敟馃敟Full body Thursday. by genice

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· @genice ·
$15.79
Jueves de full body../馃敟馃敟馃敟Full body Thursday.
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<center>Hola comunidad de full deportes, en este maravilloso d铆a tengo el placer de compartir un excelente full body para activar, quemar y tonificar mi cuerpo, con movimientos combinados de brazos, piernas, abdomen un solo trabajo completo con movimientos enfocados para cada musculo de mi cuerpo; realice 5 movimientos m谩s un calentamiento los invito a ver toda mi rutina explicando cada movimiento y su funci贸n sin extenderme m谩s acompa帽eme.</center>

>Hello full sports community, in this wonderful day I have the pleasure to share an excellent full body to activate, burn and tone my body, with combined movements of arms, legs, abdomen a single complete work with focused movements for each muscle of my body; perform 5 movements plus a warm up I invite you to see my entire routine explaining each movement and its function without extending more accompany me.

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<center>https://files.peakd.com/file/peakd-hive/genice/23ynMzJgnWtxgcs9WxnzbwvTFPAuS3qg1z3FV2NF5PjZgSMetdWRSN2Nrv5C5uJtj18xu.gif</center>

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<center>https://files.peakd.com/file/peakd-hive/genice/23ywycdSPreq5xihyRqds5JQ5WjSpFeM2rpNDUiBMvzkAXYD4ZQx7X9gFDGRy4gymyfQP.png</center>

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### <center>Calentamiento./Heating. </center>

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### <center>Sentadilla con desplazamiento + extensi贸n de codos./Offset squat + elbow extension.</center>

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<div class="pull-left">Comenc茅 con un calentamiento completo, realice sentadilla m谩s extensi贸n de codos con peso movimiento enfocado en mis piernas y brazos para ayudarme acondicionar toda esa zona, realice 2 series de 45 segundos.</div>

<div class="pull-right">I started with a full warm up, I did a squat plus elbow extension with weighted movement focusing on my legs and arms to help me condition that whole area, I did 2 sets of 45 seconds.</div>

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<center>https://files.peakd.com/file/peakd-hive/genice/23xAJkq32VABNBqhWznoq4mbtEsfFyRWUSJxEL4TFuUeZpajNgiXH88pn6rFX6q59vrGZ.gif</center>

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

### <center>Levantamiento de pelvis en forma de 谩ngulo/Angle Pelvis Lift</center>

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<div class="pull-left">Primer movimiento, levantamiento de pelvis en forma de 谩ngulo, movimiento enfocado en los gl煤teos; realice este ejercicio con carga y su t茅cnica efectiva es al momento de subir y estar arriba es presionar duro los gl煤teos, realice este movimiento en 4 series de 20 repetici贸n.</div>

<div class="pull-right">First movement, pelvis lift in the form of angle, movement focused on the buttocks; perform this exercise with load and its effective technique is when going up and being up is to press hard on the buttocks, perform this movement in 4 sets of 20 repetitions.</div>

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<center>https://files.peakd.com/file/peakd-hive/genice/242XyXu5vTef3LERmsqoo467F84X2M9qZCWGmN3aFPBYELCUhLQChLAcsnh2q5Czvfhva.gif</center>

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### <center>Peso muerto en estocada + extensi贸n de codos +sentadilla./Lunge deadlift + elbow extension + squat.</center>

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<div class="pull-left">Segundo movimiento, peso muerto en estocada m谩s extensi贸n de codos y sentadillas, este ejercicio se enfoca en mis femorales, cu谩driceps, gl煤teos, tr铆ceps, realice el mismo proceso en la otra pierna y brazo,  en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Second movement, dead weight lunge plus elbow extension and squats, this exercise focuses on my femorals, quads, glutes, triceps, perform the same process on the other leg and arm, in 4 sets of 20 repetitions.</div>

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<center>https://files.peakd.com/file/peakd-hive/genice/23y8Mo8RHhiDQkkQSSKfQsG2FpPvMTUnYPWzRSYipWsczmmDAR9sWgAgFS8T7uni1L7RN.gif</center>

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### <center>Press de hombros + elevaci贸n de pelvis est谩tico./Shoulder press + static pelvis lift.</center>

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<div class="pull-left">Tercer movimiento, Press de hombro m谩s elevaci贸n de pelvis est谩tico, movimiento que me ayuda a tonificar mi pecho, hombros, cu谩driceps y gl煤teos, realice este ejercicio en 4 series de 20 repetici贸n, luego realice el mismo proceso en la otra pierna y brazo.</div>

<div class="pull-right">Third movement, shoulder press plus static pelvis lift, movement that helps me tone my chest, shoulders, quads and glutes, perform this exercise in 4 sets of 20 repetitions, then perform the same process on the other leg and arm.</div>

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<center>https://files.peakd.com/file/peakd-hive/genice/23z7371uUNFA4uG4f9YucS6kqXgaKco3TqRFVn2CENhdyrsqEQteEaznXcq9NuidcDX67.gif</center>

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### <center>Plancha alta con extensi贸n de brazo lateral/High plank with side arm extension</center>

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<div class="pull-left">Cuarto movimiento, plancha alta con extensi贸n de brazos lateral, movimiento buen铆simo para trabajar el abdomen, espalda y hombros se debe de tener muy equilibrio al momento de doblar el tronco para realizar la extensi贸n, lo realice en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Fourth movement, high plank with lateral arm extension, great movement to work the abdomen, back and shoulders must have very balance when bending the trunk to perform the extension, perform it in 4 sets of 20 repetitions.</div>

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<center>https://files.peakd.com/file/peakd-hive/genice/23xebJAmsgjPwtPL2m9LdkTYtML8RnVkwoyxpzFBK6ZSzPRLgMQjefrfj35EzdMciC2bq.gif</center>

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### <center>Sentadilla + curl biceps/Squat + biceps curl</center>

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<div class="pull-left">Quinto movimiento, sentadilla con curl b铆ceps, 煤ltimo movimiento enfocado en mi cu谩driceps m谩s mis b铆ceps lo realice con pesas improvisadas en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Fifth movement, squat with biceps curl, last movement focused on my quadriceps plus my biceps I performed it with improvised weights in 4 sets of 20 repetitions.</div>

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<center>https://files.peakd.com/file/peakd-hive/genice/23ycuPzTydRicsC1M5LRcETnemHyVWYi4QDWMkwyELzqSNHetwD24njLFh4pkv51Zah5w.gif</center>

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<center>https://files.peakd.com/file/peakd-hive/genice/23ywycdSPreq5xihyRqds5JQ5WjSpFeM2rpNDUiBMvzkAXYD4ZQx7X9gFDGRy4gymyfQP.png</center>

<center>Comunidad de full deportes, feliz de compartir este extraordinario entrenamiento desde mi hogar son ejercicios combinados como pueden apreciar, perfecto para trabajar cada musculo de mi cuerpo sin necesidades de utilizar mucho peso tan solo un botell贸n de agua y pesas de arena, realice 5 movimientos m谩s un calentamiento en 4 series de 20 repetici贸n, mencionando que el cuidado de nuestro cuerpo con ejercicios, debe combinarse con una excelente alimentaci贸n balanceada as铆 que mis amigos nos estamos viendo en otra oportunidad. </center>

>Full sports community, happy to share this extraordinary workout from my home are combined exercises as you can see, perfect to work every muscle in my body without the need to use much weight just a bottle of water and sand weights, perform 5 movements plus a warm up in 4 sets of 20 repetitions, mentioning that the care of our body with exercise, should be combined with an excellent balanced diet so my friends we are seeing each other another time. 

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<center>https://files.peakd.com/file/peakd-hive/genice/23ynNXjyarFZ8UJ6uRyX1p6ADGtGHByShyTPmuASfHN8ndFmRmagxsLLmcx1h61Qy1fWU.gif</center>

<center><sub>Video realizado desde tel茅fono 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>

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<center>https://files.peakd.com/file/peakd-hive/genice/23u6KvywhdCJfqF8rpxa4YeHdEqJqMqsrvHeXKghM59nYL1HRxygCJjWo1mMkHtRPLufr.png</center>









馃憤  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 6 others
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vote details (71)
@belug ·
Buen铆simo post amiga!! Me encanta ver c贸mo van evolucionando tus rutinas y tus publicaciones.

El ejercicio de gl煤teos y brazos en conjunto qued贸 excelente! Muy bueno!!
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@championsacademy ·
Un full body para cerrar el mes con broche de oro, excelente publicaci贸n amiga!
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@fulldeportes3 ·
Full body para el 煤ltimo jueves del mes; Nos encanta su presentaci贸n, siempre avanzando en su crecimiento como creadora de contenidos.

Gracias por ser parte de la comunidad l铆der en deportes.

Sigamos creciendo y creando contenidos de calidad.

隆Saludos!
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@poshtoken · (edited)
$0.10
https://twitter.com/316102314/status/1641592323350962177
https://twitter.com/1423889954275569665/status/1641825106161815555
<sub> The rewards earned on this comment will go directly to the people( @derppunk ) sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.</sub>
馃憤  
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vote details (1)
@viviana.fitness ·
Hola @genice 
Brazos, abdomen, piernas... realmente fue un full body con buenos ejercicios. Tus rutinas son efectivas te veo cada vez m谩s tonificada, felicitaciones
脡xitos y bendiciones amiga
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