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Rutina para fortalecer y tonificar el cuerpo./馃挭馃敟馃挭Routine to strengthen and tone the body. by genice

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hive-189157 · @genice ·
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Rutina para fortalecer y tonificar el cuerpo./馃挭馃敟馃挭Routine to strengthen and tone the body.
***
<center>Feliz mi茅rcoles querida comunidad de full deportes en el d铆a de hoy tengo el placer de compartir una incre铆ble rutina para fortalecer y tonificar todo el cuerpo, realizando movimientos que se enfocan en los brazos, abdomen y piernas incluyendo un poco de cardio para mantener una excelente resistencia al momento de realizar mi rutina; trabaje mi cuerpo durante 4 series de 20 repetici贸n en cada movimiento, como es de costumbre comenzar con un breve calentamiento que me ayude acondicionar el cuerpo, bueno mis amigo los invito a ver mi rutina completa as铆 que acompa帽eme.</center>

>Happy Wednesday dear community of full sports today I have the pleasure to share an incredible routine to strengthen and tone the whole body, performing movements that focus on the arms, abdomen and legs including some cardio to maintain excellent resistance when performing my routine; I worked my body for 4 sets of 20 repetitions in each movement, as usual start with a brief warm up to help me condition the body, well my friends I invite you to see my full routine so join me.

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<center>https://files.peakd.com/file/peakd-hive/genice/242NW9BUCCDpahpHfqjZrZ83Jys86H8P9bawgKiaFcGYVqmbjgGzihWCeMCvUkqUBDCc8.gif</center>

***
<center>https://files.peakd.com/file/peakd-hive/genice/EoEfqNPxwDHm8YxVMWTusJCzCzrPBhzwx1Br5xueUXig66utKgnX4jTyYWbirV1ikCs.png</center>

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

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### <center>Medio burpees/Half burpees</center>

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<div class="pull-left">Primer calentamiento, realices burpees movimiento que me ayuda acondicionar mi cuerpo completo, lo realice 2 series de 25 repeticiones.</div>

<div class="pull-right">First warm up, perform burpees movement that helps me to condition my whole body, I performed 2 sets of 25 repetitions.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23zk9wLDFYZKtBAJAgUAWBCwvXWXAduNLSfoAe6993SCJFPATxPmUj8w5ewSHVWwdaQpS.gif</center>

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

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<div class="pull-left">Primer movimiento, realice sentadilla cerrada con salto y peso muerto, excelente movimiento que se enfoca en los gl煤teos, cu谩driceps lo realice en 4 series de 20 repetici贸n.</div>

<div class="pull-right">First movement, perform a closed squat with jump and dead weight, excellent movement that focuses on the gluteus, quadriceps, performed in 4 sets of 20 repetitions.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23y8HZJc4CmRHRLyfb2eJYz5s2k6RyT1Mp8fuyfDwUK73HZt4639K9W29AH5ZQF7qheux.gif</center>

***
### <center>Sentadilla con rotaci贸n de caderas./Squat with hip rotation. </center>

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<div class="pull-left">Segundo movimiento, sentadilla con rotaci贸n se trata de realizar una sentadilla profunda, luego elevar una pierna al mismo tiempo dar rotaci贸n a las caderas, llevando la rodilla al nivel del pecho, lo realice en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Second movement, squat with rotation is to perform a deep squat, then raise one leg at the same time give rotation to the hips, bringing the knee to chest level, perform it in 4 sets of 20 repetitions.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/242XZd4o1eHFMJwzbVQfijow5iFfiAUfM183eFFhKjKK8KL432n4ccsYimMF79VdfnUit.gif</center>

***

### <center> Plancha alta con toque en el pie + rotaci贸n de cintura./High plank with foot touch + waist rotation.</center>

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<div class="pull-left">Tercer movimiento, en el pr贸ximo ejercicio me ayudo a ejercitar el abdomen gracias a la rotaci贸n intensa hacia atr谩s, lo realice en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Third movement, in the next exercise I help me to exercise the abdomen thanks to the intense backward rotation, I performed it in 4 series of 20 repetitions.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/2431fz2vWkxZ4b8X76oj9vjWHENP1uzkUVG1E52rMf1EPVFs7UUPa5EvFdFQg8Vcx6D5A.gif</center>

***

### <center>Plancha alta con cruce de piernas hacia atr谩s./High plank with legs crossed backwards.</center>

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<div class="pull-left">Cuarto movimiento, realice plancha alta con cruces de piernas hacia atr谩s, este movimiento se enfoca en mi abdomen y gl煤teos lo realice en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Fourth movement, perform high plank with leg crosses backwards, this movement focuses on my abdomen and buttocks, I performed it in 4 sets of 20 repetitions.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/243fE2opJEhUWKtQAuT4s68LBcvDAvR1gyks8LQTDjftXcJKTeziocKW62UJsTkvz7uoW.gif</center>

***

### <center></center>

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<div class="pull-left"></div>

<div class="pull-right"></div>

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### <center>Burpees con elevaci贸n de brazos./Burpees with arm raises.</center>

***

<div class="pull-left">Quinto movimiento, burpess con elevaci贸n de brazos, excelente movimiento que me ayuda a tener m谩s resistencia por ser un ejercicio de cardio en cual se enfoca en trabajar los brazos con un breve estiramiento mas el abdomen, lo realice en 4 series de 20 repetici贸n.</div>

<div class="pull-right">Fifth movement, burpess with arm lift, excellent movement that helps me to have more resistance for being a cardio exercise which focuses on working the arms with a short stretch plus the abdomen, I did it in 4 sets of 20 repetitions.</div>

***
<center>https://files.peakd.com/file/peakd-hive/genice/242XVTW17ZX1ELRGffhMAY7Z8BSSY2Ufy5feVw3ZYQTPp4hYoa4Y9dmR3RNcwBZARoK6w.gif</center>

***
<center>https://files.peakd.com/file/peakd-hive/genice/EoEfqNPxwDHm8YxVMWTusJCzCzrPBhzwx1Br5xueUXig66utKgnX4jTyYWbirV1ikCs.png</center>

<center>Comunidad de full deportes, les comparto esta incre铆ble rutina es muy f谩cil y din谩mica tiene de todo un poco movimientos que se enfocan en mis brazos, piernas, abdomen m谩s cardio y estiramientos, esta rutina como pudieron apreciar lo realice desde mi casa en 4 series de 20 repetici贸n, iniciando con un calentamiento para as铆 evitar algunas lesi贸n y mi cuerpo tenga la condici贸n de poder realizar la rutina completa; no est谩 dem谩s recordar mantener una excelente alimentaci贸n e hidrataci贸n as铆 que mis amigos los invito a verme en otro pr贸ximo post.</center>

>Full sports community, I share with you this incredible routine is very easy and dynamic has a little bit of everything movements that focus on my arms, legs, abdomen plus cardio and stretching, this routine as you could see I made it from my house in 4 sets of 20 repetitions, starting with a warm up to avoid some injury and my body has the condition to perform the full routine, it is important to remember to maintain an excellent diet and hydration so my friends I invite you to see me in another next post.

***
<center>https://files.peakd.com/file/peakd-hive/genice/241tHyFuBEuw1BhcAh6xSuraCVzgSceFLfEFmXoWTJZFqDyA7kZqgQAZwHRyPUNdwmaQB.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>

***
<center>https://files.peakd.com/file/peakd-hive/genice/23u6KvywhdCJfqF8rpxa4YeHdEqJqMqsrvHeXKghM59nYL1HRxygCJjWo1mMkHtRPLufr.png</center>
馃憤  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 27 others
馃憥  , ,
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vote details (94)
@anthony2019 · 
Excelente rutina de ejercicios para mantenernos en forma.

***Ya a mi se me hace un poco dif铆cil hacer esa rutina, porque estoy un pel铆n gordito jajaja***.

Saludos, amiga.

![](https://images.ecency.com/DQmQbgEcrxsyntsn3HsNQU9o6mSuQ11TpcZijbvft3bGqmj/para_comentar_en_hive.png)
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@edwardveg · 
Excelente rutina, muy din谩mica como siempre, 隆un saludo!
properties (22)
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@elvlogxpasta · 
buena rutina haber si le copio algun ejercico, creo que intentare el burpees nunca lo e intentado,  bueno en fin.
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@fulldeportes3 · 
Muy buenas noches estimada amiga @genice 

Nos encanto la coordinaci贸n de plancha alta con crece de piernas hacia atr谩s; Ejercicios muy bueno para tonificar todo el cuerpo.

Sigamos interactuando.

隆Saludos!
馃憤  
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vote details (1)
@poshtoken · 
https://twitter.com/316102314/status/1638706424900452357
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@yusmi · 
Hola @geneci, lo que m谩s me gusta de tus rutinas deportivas es que nos muestras que no hace falta ir al gimnasio con todo ese aparataje y maquinas para hacer ejercicios, sino que podemos mantenernos f铆sicamente bien desde la comodidad d nuestro hogar con muy pocos implementos... una buena dieta y un descanso suficiente complementaran esta rutina y obtendremos los beneficios deseados. Gracias por compartir en la comunidad deportiva de #hive #fulldeportes.
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