Como hacer sentadillas a una pierna CALISTENIA SW [ESP] | [ENG] by johnlinares

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hive-108943 · @johnlinares · May 15 '22 (edited)

$11.88

Como hacer sentadillas a una pierna CALISTENIA SW [ESP] | [ENG]

|<center><a href=" https://hive.blog/trending/hive-108943" >Street  Workout  Community</a></center>|
|-|


---


# <center>Como hacer sentadillas a una pierna CALISTENIA SW</center>


# <center>How to do one-legged squats CALISTENIA SW</center>


---


|<center>Spanish</center>|<center>English</center>|
|-|-|

<div class="text-justify"><div class="pull-left"> 
Hola queridos amigos de #Hive y atletas de la comunidad <a href=" https://hive.blog/trending/hive-108943" >SWC</a>, en esta oportunidad les muestro una rutina progresiva para poder hacer sentadillas a una pierna, a continuación les muestro como.
</div>


<div class="text-justify"><div class="pull-left">
Hello dear friends of #Hive and athletes of the <a href=" https://hive.blog/trending/hive-108943" >SWC</a> community, in this opportunity I show you a progressive routine to be able to do squats to one leg, then I show you how.
</div>


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|<center>![IMG_20220515_125135_905.JPG](https://images.hive.blog/DQmTz3bNzvxDZrK3aRyJEV8BEK5NtimAbiuWKeWi9CR4E6A/IMG_20220515_125135_905.JPG)</center>|
|-|


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|<center>Explicación</center>|<center>Explanation</center>|
|-|-|
|<center>Estos ejercicios son los que yo considero que son los más apropiados para realizar sentadillas a una pierna. Ya que no es sencillo mantener y controlar tu peso a una pierna, debemos considerar que a todos no nos sale a la primera, acá les mostraré como adaptar y fortalecer nuestras piernas para poder realizar este ejercicio.</center>|<center>These exercises are what I consider to be the most appropriate to perform one-legged squats. Since it is not easy to maintain and control your weight on one leg, we must consider that we all do not get it right the first time, here I will show you how to adapt and strengthen our legs to be able to perform this exercise.</center>|


<div class="text-justify"><div class="pull-left">

- Ejercicio #1: 8 repeticiones de sentadillas de 90° a una pierna (asistido) 4 series con cada pierna.

- Ejercicio #2: 8 repeticiones de sentadillas a una pierna corta (progresiva) 4 series con cada pierna.

- Ejercicio #3: 3 o 4 repeticiones de sentadillas a una pierna profunda (progresiva) 4 series con dad pierna.
</div>


<div class="text-justify"><div class="pull-left">

- Exercise #1: 8 repetitions of one-legged 90° squats (assisted) 4 sets with each leg.

- Exercise #2: 8 repetitions of short one-legged squats (progressive) 4 sets with each leg.

- Exercise #3: 3 or 4 repetitions of one-legged deep squats (progressive) 4 sets with each leg.
</div>


---


# <center>Video</center>

<center>

[![](https://ipfs-3speak.b-cdn.net/ipfs/bafkreiglpxgilujkiuycaofct7euvhibn2ygpxjllq4wccza4tpwo2mjeq/)](https://3speak.tv/watch?v=johnlinares/ngghamrf)

</center>

|<center>▶️ [Watch on 3Speak](https://3speak.tv/watch?v=johnlinares/ngghamrf)</center>|
|-|


---


<div class="text-justify">
<p> 

|<center>Rutina</center>|<center>Rutine</center>|
|-|-|
|<center>Ejercicio N°1</center>|<center>Exercise N°1</center>|


|<center>![IMG_20220515_125311_882.JPG](https://images.hive.blog/DQmZ69tJcib2YDL4EAmF6LhMBcc9yFn5F692PmjdAxZXSry/IMG_20220515_125311_882.JPG)</center>|
|-|
|<center>![IMG_20220515_125350_102.JPG](https://images.hive.blog/DQmch3MJ9boJoJ2sV8tKRT7gy3VKis3BoiBEs6izqGUMvGS/IMG_20220515_125350_102.JPG)</center>|
|<center>![IMG_20220515_125334_080.JPG](https://images.hive.blog/DQmbdTrEa6maDBjbj5GfjpNP1sipUNsE5ipPia2fG4qa8JU/IMG_20220515_125334_080.JPG)</center>|


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|<center>Ejercicio N°2</center>|<center>Exercise N°2</center>|
|-|-|


|<center>![IMG_20220515_125424_274.JPG](https://images.hive.blog/DQmPuwGSSUgJJpzQNxUJ8bTXboQmuhoTBArnoDWB9UWahXj/IMG_20220515_125424_274.JPG)</center>|
|-|
|<center>![IMG_20220515_125501_120.JPG](https://images.hive.blog/DQmWGAxZXbFNj6rNfxGnS5ZPGgfWUhi3hYn6dZXwzJyrwDE/IMG_20220515_125501_120.JPG)</center>|
|<center>![IMG_20220515_125445_914.JPG](https://images.hive.blog/DQmXmAV58paLTBWp71tXLk3KC2xko8Q8YYEQBAiRGAodFPD/IMG_20220515_125445_914.JPG)</center>|


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|<center>Ejercicio N°3</center>|<center>Exercise N°3</center>|
|-|-|


|<center>![IMG_20220515_125513_788.JPG](https://images.hive.blog/DQmczWrossrZFRyXL78yWizuBu2zByz76WG8LrCcJkzCqG9/IMG_20220515_125513_788.JPG)</center>|
|-|
|<center>![IMG_20220515_125550_702.JPG](https://images.hive.blog/DQmVnUEPPN3A4s1kdJXtcWVhKk7KdKjaHgj7Qmhh9KvFsNr/IMG_20220515_125550_702.JPG)</center>|
|<center>![IMG_20220515_125534_238.JPG](https://images.hive.blog/DQmf9WeVhG6pA7w29d4qfjpQrY8msRbS47cwTa8wwcdxZrp/IMG_20220515_125534_238.JPG)</center>|


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<div class="text-justify"><div class="pull-left"><center><h1>Gracias por ver Mi publicación, nos vemos en la próxima entrega!!</h1></center></div>


<div class="text-justify"><div class="pull-right"><center><h1>Thank you for viewing my publication, see you in the next installment!!</h1></center></div>


---


|<center>Creador de contenido original</center>|<center>Original content creator</center>|
|-|-|


---


|<center>![IMG-20201221-WA0008.jpg](https://images.hive.blog/DQmXTTrSqf2sPdQMMPbotfFkExRjmaECjZ9BWif6mQL3dzu/IMG-20201221-WA0008.jpg)</center>|
|-|

---


|<center>Creditos</center>|<center>Credits</center>|
|-|-|
|<center>Cámara: @victorg30</center>|<center>Camera: @victorg30</center>|
|<center>Producción</center>|<center>Production</center>|
|<center>@johnlinares</center>|<center>@johnlinares</center>|


------


|<center>Musicalización</center>|<center>Music</center>|
|-|-|
|<center>La musica usada en la intro del video esta libre de derechos de autor</center>|<center>The music used in the intro of the video is copyright free</center>|

|<center>El audio de este video es el original y propio de @johnlinares</center>|<center>The audio in this video is the original and proper audio of @johnlinares</center>|
|-|-|



---


|<center>Social Media</center>|
|-|
|<center><a href="(https://www.instagram.com/john_linares_u/)" >Instagram personal</a></center>|
|<center><a href="(https://www.instagram.com/john_elujrtattoo/)" >Instagram de tattoo</a></center>|

---

<center>

▶️ [3Speak](https://3speak.tv/watch?v=johnlinares/ngghamrf)

</center>

👍 theycallmedan, threespeak, blocktrades, aliento.love, alpha, aliento, blocktrades.com, xcu, vancouverdining, pacoandujar, iliyan90, latiag, monster-one, rcsupport, matrix-guru, enrique89, ississ89, roelandp, hiramdo, cronosclocks, dimeshana, therealsnowjon, jorgespino, thevil, gaboarzola, swc-curation, roflie, stypaternina, iffff, zeruxanime, johnlinares, maysia57, calisthenicsdrop, palimanali, snedeva, hive-bulgaria, shimozurdo, nnnarvaez, benbow2017, alicewonderyoga, manuphotos, gangstalking, cryptocubangirl, koychev22, marblely, tbabachev, velinov86, soy-laloreto, dontcare89, mihaylov, sis84, monster-retos, shimozurdogames
👎 xthreespeak, xalpha, xblocktrades

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Ya que no es sencillo mantener y controlar tu peso a una pierna, debemos considerar que a todos no nos sale a la primera, acá les mostraré como adaptar y fortalecer nuestras piernas para poder realizar este ejercicio.</center>|<center>These exercises are what I consider to be the most appropriate to perform one-legged squats. Since it is not easy to maintain and control your weight on one leg, we must consider that we all do not get it right the first time, here I will show you how to adapt and strengthen our legs to be able to perform this exercise.</center>|\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">\r\n\r\n- Ejercicio #1: 8 repeticiones de sentadillas de 90° a una pierna (asistido) 4 series con cada pierna.\r\n\r\n- Ejercicio #2: 8 repeticiones de sentadillas a una pierna corta (progresiva) 4 series con cada pierna.\r\n\r\n- Ejercicio #3: 3 o 4 repeticiones de sentadillas a una pierna profunda (progresiva) 4 series con dad pierna.\r\n</div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">\r\n\r\n- Exercise #1: 8 repetitions of one-legged 90° squats (assisted) 4 sets with each leg.\r\n\r\n- Exercise #2: 8 repetitions of short one-legged squats (progressive) 4 sets with each leg.\r\n\r\n- Exercise #3: 3 or 4 repetitions of one-legged deep squats (progressive) 4 sets with each leg.\r\n</div>\r\n\r\n\r\n---\r\n\r\n\r\n# <center>Video</center>\r\n\r\n\r\n\r\n|<center></center>|\r\n|-|\r\n\r\n\r\n---\r\n\r\n\r\n<div class=\"text-justify\">\r\n<p> \r\n\r\n|<center>Rutina</center>|<center>Rutine</center>|\r\n|-|-|\r\n|<center>Ejercicio N°1</center>|<center>Exercise N°1</center>|\r\n\r\n\r\n|<center>![IMG_20220515_125311_882.JPG](https://images.hive.blog/DQmZ69tJcib2YDL4EAmF6LhMBcc9yFn5F692PmjdAxZXSry/IMG_20220515_125311_882.JPG)</center>|\r\n|-|\r\n|<center>![IMG_20220515_125350_102.JPG](https://images.hive.blog/DQmch3MJ9boJoJ2sV8tKRT7gy3VKis3BoiBEs6izqGUMvGS/IMG_20220515_125350_102.JPG)</center>|\r\n|<center>![IMG_20220515_125334_080.JPG](https://images.hive.blog/DQmbdTrEa6maDBjbj5GfjpNP1sipUNsE5ipPia2fG4qa8JU/IMG_20220515_125334_080.JPG)</center>|\r\n\r\n\r\n------\r\n\r\n\r\n|<center>Ejercicio N°2</center>|<center>Exercise N°2</center>|\r\n|-|-|\r\n\r\n\r\n|<center>![IMG_20220515_125424_274.JPG](https://images.hive.blog/DQmPuwGSSUgJJpzQNxUJ8bTXboQmuhoTBArnoDWB9UWahXj/IMG_20220515_125424_274.JPG)</center>|\r\n|-|\r\n|<center>![IMG_20220515_125501_120.JPG](https://images.hive.blog/DQmWGAxZXbFNj6rNfxGnS5ZPGgfWUhi3hYn6dZXwzJyrwDE/IMG_20220515_125501_120.JPG)</center>|\r\n|<center>![IMG_20220515_125445_914.JPG](https://images.hive.blog/DQmXmAV58paLTBWp71tXLk3KC2xko8Q8YYEQBAiRGAodFPD/IMG_20220515_125445_914.JPG)</center>|\r\n\r\n\r\n------\r\n\r\n\r\n|<center>Ejercicio N°3</center>|<center>Exercise N°3</center>|\r\n|-|-|\r\n\r\n\r\n|<center>![IMG_20220515_125513_788.JPG](https://images.hive.blog/DQmczWrossrZFRyXL78yWizuBu2zByz76WG8LrCcJkzCqG9/IMG_20220515_125513_788.JPG)</center>|\r\n|-|\r\n|<center>![IMG_20220515_125550_702.JPG](https://images.hive.blog/DQmVnUEPPN3A4s1kdJXtcWVhKk7KdKjaHgj7Qmhh9KvFsNr/IMG_20220515_125550_702.JPG)</center>|\r\n|<center>![IMG_20220515_125534_238.JPG](https://images.hive.blog/DQmf9WeVhG6pA7w29d4qfjpQrY8msRbS47cwTa8wwcdxZrp/IMG_20220515_125534_238.JPG)</center>|\r\n\r\n\r\n------\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Gracias por ver Mi publicación, nos vemos en la próxima entrega!!</h1></center></div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Thank you for viewing my publication, see you in the next installment!!</h1></center></div>\r\n\r\n\r\n---\r\n\r\n\r\n|<center>Creador de contenido original</center>|<center>Original content creator</center>|\r\n|-|-|\r\n\r\n\r\n---\r\n\r\n\r\n|<center>![IMG-20201221-WA0008.jpg](https://images.hive.blog/DQmXTTrSqf2sPdQMMPbotfFkExRjmaECjZ9BWif6mQL3dzu/IMG-20201221-WA0008.jpg)</center>|\r\n|-|\r\n\r\n---\r\n\r\n\r\n|<center>Creditos</center>|<center>Credits</center>|\r\n|-|-|\r\n|<center>Cámara: @victorg30</center>|<center>Camera: @victorg30</center>|\r\n|<center>Producción</center>|<center>Production</center>|\r\n|<center>@johnlinares</center>|<center>@johnlinares</center>|\r\n\r\n\r\n------\r\n\r\n\r\n|<center>Musicalización</center>|<center>Music</center>|\r\n|-|-|\r\n|<center>La musica usada en la intro del video esta libre de derechos de autor</center>|<center>The music used in the intro of the video is copyright free</center>|\r\n\r\n|<center>El audio de este video es el original y propio de @johnlinares</center>|<center>The audio in this video is the original and proper audio of @johnlinares</center>|\r\n|-|-|\r\n\r\n\r\n\r\n---\r\n\r\n\r\n|<center>Social Media</center>|\r\n|-|\r\n|<center><a href=\"(https://www.instagram.com/john_linares_u/)\" >Instagram personal</a></center>|\r\n|<center><a href=\"(https://www.instagram.com/john_elujrtattoo/)\" >Instagram de tattoo</a></center>|","tags":["video","swc","aliento","swhive","calisthenics","deportes","cervantes"]}},"users":["victorg30","johnlinares"],"links":[" https://hive.blog/trending/hive-108943"],"format":"markdown"}"

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@david-mora · May 16 '22

Excelentes ejercicios Bro 💪

properties (22)

@johnlinares · May 17 '22

Gracias bro!!

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@gaboarzola · May 16 '22

Excelente video bro, es cierto lo que dice @hectorvr, gracias por el aporte!

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@johnlinares · May 17 '22

Gracias me alegro que te haya gustado bro!

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@gangstalking · May 15 '22

5 years this has been happening to me, it started here, around people that are still here. Homeland security has done nothing at all, they are not here to protect us. Dont we pay them to stop shit like this? The NSA, CIA, FBI, Police and our Government has done nothing. Just like they did with the Havana Syndrome, nothing. Patriot Act my ass. The American government is completely incompetent. The NSA should be taken over by the military and contained Immediately for investigation. I bet we can get to the sources of V2K and RNM then. https://peakd.com/gangstalking/@acousticpulses/electronic-terrorism-and-gaslighting--if-you-downvote-this-post-you-are-part-of-the-problem

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@gangstalking · May 15 '22

5 years this has been happening to me, it started here, around people that are still here. Homeland security has done nothing at all, they are not here to protect us. Dont we pay them to stop shit like this? The NSA, CIA, FBI, Police and our Government has done nothing. Just like they did with the Havana Syndrome, nothing. Patriot Act my ass. The American government is completely incompetent. The NSA should be taken over by the military and contained Immediately for investigation. I bet we can get to the sources of V2K and RNM then. https://peakd.com/gangstalking/@acousticpulses/electronic-terrorism-and-gaslighting--if-you-downvote-this-post-you-are-part-of-the-problem

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@hectorvr · May 15 '22

De verdad muy bueno este post, nadie habia enseñado como hacer una y es un gran reto que yo he intentado lograr

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@johnlinares · May 16 '22

Muchas gracias hermano!
Me alegra haberte ayudado con este post espero ayudar a muchas más personas.

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@swc-curation · May 15 '22

|<center>***Spanish***</center>|<center>***English***</center>|
|-|-|

<center><div class="text-justify"><div class="pull-left"><h1>Saludos Cordiales  @johnlinares</h1></div></center>

<center><div class="text-justify"><div class="pull-right"><h1>Greetings  @johnlinares</h1></div></center>


#
-------

<div class="text-justify"><div class="pull-left">El equipo de Curación de "<a href="https://hive.blog/trending/hive-108943" >Street  Workout  Community</a>", le invita a seguir compartiendo contenido de calidad y agradecemos sus aportes al ecosistema, gracias por compartir su pasión, talentos y habilidades con  la Comunidad.</div>

<div class="text-justify"><div class="pull-right">The <a href="https://hive.blog/trending/hive-108943" >Street  Workout  Community</a> Curation team invites you to continue sharing quality content and we appreciate your contributions to the ecosystem, thank you for sharing your passion, talents and skills with the community.</div>

#

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|<center><a href="https://hive.blog/trending/hive-108943"><img src="https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png"><br/></a></center>|
|---|

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@yeral-diaz · May 16 '22

muy buena bro, tambien con el apoyo de algo poco a poco fue como la conseguí buen post!

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@johnlinares · May 17 '22

Me alegro que la hayas conseguido de esta manera bro!

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