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[ESP] Libera tensión de la espalda baja y glúteos. [ENG] Releases tension from the lower back and glutes. by mocha15

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hive-189157 · @mocha15 ·
$7.12
[ESP] Libera tensión de la espalda baja y glúteos. [ENG] Releases tension from the lower back and glutes.
Lindo inicio de Martes para todos familia #hivers, que tú día esté iniciándose de la mejor manera, y para mejorar haremos unos #ejercicios de longacion de caderas, espalda y glúteos, recuerda que si trabajas sentado, estos #ejercicios ayudarán aliviar esas dolencias de espalda baja, nuestros músculos agradecerán el tener un estiramiento lleno de oxigenación, comenzamos.


Nice start of Tuesday for all family #hivers, may your day be starting in the best way, and to improve we will do some #exercises for hips, back and glutes, remember that if you work sitting down, these #exercises will help alleviate those ailments of lower back, our muscles will appreciate having a stretch full of oxygenation, we started.



Realizaremos 3 series de 40 segundos.


We will do 3 series of 40 seconds.



Nos colocamos echados boca abajo en el piso y comenzamos a deslizar una rodilla por en medio de los brazos, empezamos el movimiento de atrás hacia adelante, manteniendo el abdomen rígido.

![1D776750-65A0-4E89-AABF-A4B931DC424E.jpeg](https://images.hive.blog/DQmWYQWWLFAckxabvubvv5Bt56Y5ksD4cm2QMbFJWiFA98J/1D776750-65A0-4E89-AABF-A4B931DC424E.jpeg)

![B73CDAC1-E747-4904-8B81-A3EBAC846AB9.jpeg](https://images.hive.blog/DQmZsTVaEfuF1ofjYK8BvnGZ1ceVepP2cgJVBExWgV4uk1W/B73CDAC1-E747-4904-8B81-A3EBAC846AB9.jpeg)



![ED2E0842-5683-49C1-A16D-68292AEE5ACE.jpeg](https://images.hive.blog/DQmWzTdePNtx5qx8yLRbJVsyB5ppszbnB2ydEc7aKxpHrpt/ED2E0842-5683-49C1-A16D-68292AEE5ACE.jpeg)


![A0CE8333-AE6B-43FC-89C2-2BC366776468.jpeg](https://images.hive.blog/DQmacJ9WYUpux1fXAn3QXHEdCtRsU7bFv1C3rvxWobTsk3U/A0CE8333-AE6B-43FC-89C2-2BC366776468.jpeg)


 We lie face down on the floor and begin to slide one knee through the middle of the arms, we begin the movement from back to front, keeping the abdomen rigid.


![7E3A8E30-D91A-4040-BA11-9B3E8432D026.jpeg](https://images.hive.blog/DQmZ6CoV8fMJ2nrKcQkws8bBw2yccmY5ho82pKnLRaYeRG1/7E3A8E30-D91A-4040-BA11-9B3E8432D026.jpeg)

![E9E7BC58-8388-4D52-84A1-B3C3547B3CD3.jpeg](https://images.hive.blog/DQmQ5q5VjCmianxY3ECSqEn74htqhsY5z1Cy9mp91ijFj3w/E9E7BC58-8388-4D52-84A1-B3C3547B3CD3.jpeg)

![149DDA71-4307-413A-856F-BB462E861B20.jpeg](https://images.hive.blog/DQmUeUELqRa6EhoKs61UphcNThLKVLU5X1CnsSYZcgkn5FG/149DDA71-4307-413A-856F-BB462E861B20.jpeg)


Nos colocamos en el piso con las rodillas flexionadas, las manos apoyadas en el piso comenzamos a estirarnos en diagonal los brazos, tratando de estirar caderas y espalda,  manteniendo el abdomen rígido.


![614160CD-815E-4DBE-A237-462EBD5B74B7.jpeg](https://images.hive.blog/DQmW8Tc2oZL5h8GshyvNKCsu2ctbN66bW7Y3MFzb8b3FRBL/614160CD-815E-4DBE-A237-462EBD5B74B7.jpeg)

![95C65ACB-E8F7-4426-B493-4B445E015F61.jpeg](https://images.hive.blog/DQmRD8uqTxUiKCXsbJ2o4NTHq8jbgF9oycdBUAcSWGheoRa/95C65ACB-E8F7-4426-B493-4B445E015F61.jpeg)



![EA52854A-9F57-4FD7-AA03-F152381E3970.jpeg](https://images.hive.blog/DQmWwsshoDr31VKSxn3Xp7yJcduKPaErLPWaF6qUYLm4WbQ/EA52854A-9F57-4FD7-AA03-F152381E3970.jpeg)


We place ourselves on the floor with our knees bent, our hands resting on the floor, we begin to stretch our arms diagonally, trying to stretch our hips and back, keeping our abdomen rigid.

![CB0827EA-5556-477F-BECA-DE78AD8F5E1E.jpeg](https://images.hive.blog/DQmfDW6VnFpAk5V5nCEUpWb8AVP2TuiRrne1wmHsJmfXREu/CB0827EA-5556-477F-BECA-DE78AD8F5E1E.jpeg)


![121B3871-B173-41E7-9A23-F4391CDDB958.jpeg](https://images.hive.blog/DQmaLKEpaR9L5ZY9WBffks99mAYHbiZust6AkUZpSXrpKg4/121B3871-B173-41E7-9A23-F4391CDDB958.jpeg)



![5C28C85F-EEA1-4A55-B44F-F4750C3E1FFB.jpeg](https://images.hive.blog/DQmX5iwBw1LtUJ4Y6Ft6ue6dzqKhi9PeqpbS8L1zoV3g2Ap/5C28C85F-EEA1-4A55-B44F-F4750C3E1FFB.jpeg)





Familia #hivers,  que sigas teniendo un buen martes, te animo a seguir practicando cada día alguna actividad física que ayude a mejorar tu cuerpo, buena vibra, saludos.

 #Hivers family, keep having a good Tuesday, I encourage you to continue practicing some physical activity every day that helps improve your body, good vibes, greetings.
👍  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 10 others
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vote details (74)
@fulldeportes1 · 
Mejor, mucho mejor lo de la miniatura...poco a poco debe trabajar en ella para hacerla más impactante. Por ejemplo, acá aunque se ve una persona, el movimiento no queda muy claro porque la imagen ha sido tomada desde arriba. Así que el proceso de elegir la imagen de portada, también requiere de estudio para poder impactar el ojo del curador.

Saludos,

[![](https://images.hive.blog/400x200/https://files.peakd.com/file/peakd-hive/fulldeportes/AK9NsVgywEArj3EF3H9eHLid4cprxXnXnXCcAkHikFbPXQdW5Xt4M5YVZC9N988.jpeg)](https://peakd.com/c/hive-189157/created)
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@mocha15 · (edited)
Seguiré trabajando para mejorar las fotos en cuanto a centrarlas, gracias por el apoyo, saludos.
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@hivebuzz · 
Congratulations @mocha15! You have completed the following achievement on the Hive blockchain and have been rewarded with new badge(s) :

<table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@mocha15/posts.png?202107271600"></td><td>You published more than 100 posts.<br>Your next target is to reach 150 posts.</td></tr>
</table>

<sub>_You can view your badges on [your board](https://hivebuzz.me/@mocha15) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub>
<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>


To support your work, I also upvoted your post!


**Check out the last post from @hivebuzz:**
<table><tr><td><a href="/hivebuzz/@hivebuzz/pud-202108"><img src="https://images.hive.blog/64x128/https://i.imgur.com/805FIIt.jpg"></a></td><td><a href="/hivebuzz/@hivebuzz/pud-202108">Hive Power Up Day - August 1st 2021 - Hive Power Delegation</a></td></tr></table>
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@mayvil · 
Muchas gracias por compartir estos ejercicios explicados para hacerlos, es verdad, muchas veces trabajamos sentados por muchas horas y pues si afecta la espalda, a mi en un tiempo me afecto y bueno me toco por mucho tiempo hacer ejercicios de estiramiento para aliviar los dolores que me daban.

##### <center>¡Felicidades! Este post ha sido seleccionado para recibir la valoración de @mayvileros en el transcurso del día.</center>
👍  
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vote details (1)
@mocha15 · 
Muchas gracias @mayvil por tus palabras, que bueno que pongas en práctica los ejercicios, y que te sirvan para liberar tensión, tenemos que cuidar nuestros músculos y en general nuestro ser, cuídate mucho, saludos.
properties (22)
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@mayvileros · 
<center>![img_0.6350576544071017.jpg](https://images.ecency.com/DQmNcsrXFnkeuXpmX3T3WUzToZTtzyFoZZk4VieEEQqKSyg/img_0.6350576544071017.jpg)</center>
# <center>¡Felicidades!</center>
#### <center>[Únete a nuestro Discord para compartir, aprender más y promocionar tus publicaciones 🥳](https://discord.gg/CRJy7ce)</center>
👍  
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