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[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action by omarcitorojas

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hive-189157 · @omarcitorojas · (edited)
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[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action
<center>

[![](https://media.3speak.tv/ompiuopr/thumbnails/default.png)](https://3speak.tv/watch?v=omarcitorojas/ompiuopr)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=omarcitorojas/ompiuopr)

</center>

---

<div class="text-justify"><p>Hey que tal familia #deportiva, es un gusto estar de nuevo activo con todos ustedes a través de #hive, @fulldeportes y @threespeak. Hoy sin mucho protocolo vamos a disfrutar de movimientos combinados, que de por sí activarán cada músculo de nuestro cuerpo, pero dando una actividad adicional y maravillosa al tren inferior. Siempre es grato proporcionarles ejercicios dinámicos donde usted amigo mio sentirá que está en movimiento mientras se divierte. Por ello, aquí le animamos a ejercitar, lo mantenemos motivado porque usted sabe que el camino al éxito inicia con los ejercicios. No se diga más y vamos a la acción, fuego. No olvides contraer siempre el abdomen y glúteos.

<center>![0001-10705330824_20211024_182924_0000.png](https://images.hive.blog/DQmXmPewyryZ7YmipqdDXZXSnp6UNmuc8nwY4nPiJqFPtkm/0001-10705330824_20211024_182924_0000.png)
Imagen de mi Autoría Editada en/Image of my Authorship Edited in [Canva](https://www.canva.com/es_419/)</center>

<center>Gif creado en la aplicación/Gif created in the application [HD Video To Gif Converter](https://apkcombo.com/es-es/hd-video-to-gif-converter/com.clogica.videotogif/)</center>

<center>Visita mi canal de/Visit my chanel [3speak](https://3speak.tv/user/omarcitorojas)</center>

<center>Logos propiedad de/ logos owned by @hiveio, @fulldeportes, @threespeak</center>

>Hey, such a #sport family, it is a pleasure to be active again with all of you through #hive, @fulldeportes and @threespeak. Today without much protocol we are going to enjoy combined movements, which in themselves will activate every muscle in our body, but giving an additional and wonderful activity to the lower body. It is always a pleasure to provide you with dynamic exercises where you, my friend, will feel that you are in motion while having fun. Therefore, here we encourage you to exercise, we keep you motivated because you know that the road to success begins with exercise. Say no more and let's go to action, fire. Do not forget to always contract the abdomen and buttocks.

![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)

# <center>**<div class="phishy">Estructura de la #Rutina</div>**</center>
### <center>**<div class="phishy">Structure of the #Routine</div>**</center>
Jamás debes olvidar el momento de calentamiento ya que con ello los músculos y tendones se flexibilizan, lo que implica que estarás alejado de lesiones. Siempre se proponen dos ejercicios para calentar nuestras extremidades con un tiempo de duración de 3 minutos cada uno. Luego de estar apto para la acción, el primer movimiento de la rutina consta de la ejecución de dos rodillazos frontales + movimientos de patinador con toque de pie. Es válido recordar que debes aplicar velocidad y energía.

![IMG20211024165643~2.jpg](https://images.hive.blog/DQmWSHsBqW6neEpJKvazwyx4MMbH9MDWaUZvNemsb7KNBeM/IMG20211024165643~2.jpg)

![IMG20211024165647~4.jpg](https://images.hive.blog/DQmWGgKSha1ZDVUwN8MNZ8Mr4Kr5QTSaTd7NNaPUXRDkdoi/IMG20211024165647~4.jpg)

![IMG20211024165651~2.jpg](https://images.hive.blog/DQmWMTJApNmPkRzVt1AjpPxQQvNbXz7MHp4hqDowcum8yGt/IMG20211024165651~2.jpg)

![IMG20211024165655~2.jpg](https://images.hive.blog/DQmXmr2hv2sTPBWKprKFaeoQDrsZFkrXUTXcoWvDv6UMeHb/IMG20211024165655~2.jpg)

>You should never forget the warm-up moment as this makes the muscles and tendons more flexible, which implies that you will be away from injuries. Two exercises are always proposed to warm up our limbs with a duration of 3 minutes each. After being ready for action, the first movement of the routine consists of the execution of two frontal knees + skater movements with toe touch. It is valid to remember that you must apply speed and energy.

![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)

Para el segundo ejercicio proponemos estar boca arriba. Giramos a un lado adoptando posición de plancha para luego dar medio burpees acompañado de doble golpe frontal. Los giros se deben hacer a ambos lados.

![IMG20211024165704~4.jpg](https://images.hive.blog/DQmTLem83xARgKkRqTpb8qReMRTizg3yfABz4d26A7yTPqv/IMG20211024165704~4.jpg)

![IMG20211024165710~2.jpg](https://images.hive.blog/DQmeJ87bwVuDX3fsdmtce3kh4H1fkgjZ8MfwJhNVJFK4NsH/IMG20211024165710~2.jpg)

![IMG20211024165714~2.jpg](https://images.hive.blog/DQmRbiXtuVXh4vpxmSd3iGj2ML418a72M5Umimyf4uKKM99/IMG20211024165714~2.jpg)

![IMG20211024165717~2.jpg](https://images.hive.blog/DQmZa3C3nbXgoCGptx7NhsS5ra5s16PfJuAQeQRhzBR31Nx/IMG20211024165717~2.jpg)

![IMG20211024165719~2.jpg](https://images.hive.blog/DQmWoZP7KNKJ1TgpxTwfKtKmvH7kD1AdPUijnX3VWiDpZFV/IMG20211024165719~2.jpg)

>For the second exercise we propose to be face up. We turn to the side adopting a plank position and then give half burpees accompanied by a double frontal blow. Turns must be done on both sides.

![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)

Finalizando la rutina activa con el tercer movimiento, en el cual te colocas en plancha. Luego en salto, abres y cierras piernas dos veces. Damos dos golpes de gancho, culminando con el doble escalador. El punto final de la rutina llega con el momento de relajación que también dura 3 minutos. No olvides comer sano, hidratarte y descansar como es debido. Si desean saber en detalle todo lo descrito, debes disfrutar el video aquí presentado. Saludos y hasta pronto.

![IMG20211024165759~2.jpg](https://images.hive.blog/DQmc89DRmuSAym4CSqKnrDzmifiHwk2P2YDT5e9Vh7pEeDZ/IMG20211024165759~2.jpg)

![IMG20211024165804~4.jpg](https://images.hive.blog/DQmPQvM3y7Lj9vG6wz7F2yL7v14s5b79Xb72jwT5jJBjB4p/IMG20211024165804~4.jpg)

![IMG20211024165810~2.jpg](https://images.hive.blog/DQmZEDva8zYjg4STwHofjrqa77W9Vnnis8hi5kJxqJ5kwfR/IMG20211024165810~2.jpg)

![IMG20211024165815~2.jpg](https://images.hive.blog/DQmQXAHSAzMhDh2TEuEeDUDDgqYUY3Ro2AoZuedkCem4sfw/IMG20211024165815~2.jpg)

![IMG20211024165820~2.jpg](https://images.hive.blog/DQma1QhqijWX6xWoL8UGS8n8hye983NNp7BVox1xtA8zBET/IMG20211024165820~2.jpg)

>Finishing the active routine with the third movement, in which you get on the plank. Then in jump, you open and close your legs twice. We hit two hook shots, culminating with the double climber. The end point of the routine comes with the moment of relaxation that also lasts 3 minutes. Do not forget to eat healthy, hydrate and rest properly. If you want to know in detail everything described, you should enjoy the video presented here. Greetings and see you soon.

![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)

# <center>**<div class="phishy">...Gracias Por Visitar...</div>**</center>

![VID202110241659-1635115047549.gif](https://images.hive.blog/DQmQZYBrugi3DZVa8tpP7MYbpykkr8xeXjjaevxZku4PFwf/VID202110241659-1635115047549.gif)

# <center>**...Thanks for visiting...**</center>

<center>![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png)</center>

![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png)

![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)

Imágenes Fotográficas y video, tomadas por mi amor Suhaill Núñez.

>Photographic images and video, taken by my love Suhaill Núñez

Fondo Musical [Queen-I Want to Break Free](https://youtu.be/Z3w5gVM_4y8)

>Musical Background [Queen-I Want to Break Free](https://youtu.be/Z3w5gVM_4y8)

**Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)</p></div>**

---

▶️ [3Speak](https://3speak.tv/watch?v=omarcitorojas/ompiuopr)
👍  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 10 others
properties (23)
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Hoy sin mucho protocolo vamos a disfrutar de movimientos combinados, que de por sí activarán cada músculo de nuestro cuerpo, pero dando una actividad adicional y maravillosa al tren inferior. Siempre es grato proporcionarles ejercicios dinámicos donde usted amigo mio sentirá que está en movimiento mientras se divierte. Por ello, aquí le animamos a ejercitar, lo mantenemos motivado porque usted sabe que el camino al éxito inicia con los ejercicios. No se diga más y vamos a la acción, fuego. No olvides contraer siempre el abdomen y glúteos.\n\n<center>![0001-10705330824_20211024_182924_0000.png](https://images.hive.blog/DQmXmPewyryZ7YmipqdDXZXSnp6UNmuc8nwY4nPiJqFPtkm/0001-10705330824_20211024_182924_0000.png)\nImagen de mi Autoría Editada en/Image of my Authorship Edited in [Canva](https://www.canva.com/es_419/)</center>\n\n<center>Gif creado en la aplicación/Gif created in the application [HD Video To Gif Converter](https://apkcombo.com/es-es/hd-video-to-gif-converter/com.clogica.videotogif/)</center>\n\n<center>Visita mi canal de/Visit my chanel [3speak](https://3speak.tv/user/omarcitorojas)</center>\n\n<center>Logos propiedad de/ logos owned by @hiveio, @fulldeportes, @threespeak</center>\n\n>Hey, such a #sport family, it is a pleasure to be active again with all of you through #hive, @fulldeportes and @threespeak. Today without much protocol we are going to enjoy combined movements, which in themselves will activate every muscle in our body, but giving an additional and wonderful activity to the lower body. It is always a pleasure to provide you with dynamic exercises where you, my friend, will feel that you are in motion while having fun. Therefore, here we encourage you to exercise, we keep you motivated because you know that the road to success begins with exercise. Say no more and let's go to action, fire. Do not forget to always contract the abdomen and buttocks.\n\n![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)\n\n# <center>**<div class=\"phishy\">Estructura de la #Rutina</div>**</center>\n### <center>**<div class=\"phishy\">Structure of the #Routine</div>**</center>\nJamás debes olvidar el momento de calentamiento ya que con ello los músculos y tendones se flexibilizan, lo que implica que estarás alejado de lesiones. Siempre se proponen dos ejercicios para calentar nuestras extremidades con un tiempo de duración de 3 minutos cada uno. Luego de estar apto para la acción, el primer movimiento de la rutina consta de la ejecución de dos rodillazos frontales + movimientos de patinador con toque de pie. Es válido recordar que debes aplicar velocidad y energía.\n\n![IMG20211024165643~2.jpg](https://images.hive.blog/DQmWSHsBqW6neEpJKvazwyx4MMbH9MDWaUZvNemsb7KNBeM/IMG20211024165643~2.jpg)\n\n![IMG20211024165647~4.jpg](https://images.hive.blog/DQmWGgKSha1ZDVUwN8MNZ8Mr4Kr5QTSaTd7NNaPUXRDkdoi/IMG20211024165647~4.jpg)\n\n![IMG20211024165651~2.jpg](https://images.hive.blog/DQmWMTJApNmPkRzVt1AjpPxQQvNbXz7MHp4hqDowcum8yGt/IMG20211024165651~2.jpg)\n\n![IMG20211024165655~2.jpg](https://images.hive.blog/DQmXmr2hv2sTPBWKprKFaeoQDrsZFkrXUTXcoWvDv6UMeHb/IMG20211024165655~2.jpg)\n\n>You should never forget the warm-up moment as this makes the muscles and tendons more flexible, which implies that you will be away from injuries. Two exercises are always proposed to warm up our limbs with a duration of 3 minutes each. After being ready for action, the first movement of the routine consists of the execution of two frontal knees + skater movements with toe touch. It is valid to remember that you must apply speed and energy.\n\n![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)\n\nPara el segundo ejercicio proponemos estar boca arriba. Giramos a un lado adoptando posición de plancha para luego dar medio burpees acompañado de doble golpe frontal. Los giros se deben hacer a ambos lados.\n\n![IMG20211024165704~4.jpg](https://images.hive.blog/DQmTLem83xARgKkRqTpb8qReMRTizg3yfABz4d26A7yTPqv/IMG20211024165704~4.jpg)\n\n![IMG20211024165710~2.jpg](https://images.hive.blog/DQmeJ87bwVuDX3fsdmtce3kh4H1fkgjZ8MfwJhNVJFK4NsH/IMG20211024165710~2.jpg)\n\n![IMG20211024165714~2.jpg](https://images.hive.blog/DQmRbiXtuVXh4vpxmSd3iGj2ML418a72M5Umimyf4uKKM99/IMG20211024165714~2.jpg)\n\n![IMG20211024165717~2.jpg](https://images.hive.blog/DQmZa3C3nbXgoCGptx7NhsS5ra5s16PfJuAQeQRhzBR31Nx/IMG20211024165717~2.jpg)\n\n![IMG20211024165719~2.jpg](https://images.hive.blog/DQmWoZP7KNKJ1TgpxTwfKtKmvH7kD1AdPUijnX3VWiDpZFV/IMG20211024165719~2.jpg)\n\n>For the second exercise we propose to be face up. We turn to the side adopting a plank position and then give half burpees accompanied by a double frontal blow. Turns must be done on both sides.\n\n![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)\n\nFinalizando la rutina activa con el tercer movimiento, en el cual te colocas en plancha. Luego en salto, abres y cierras piernas dos veces. Damos dos golpes de gancho, culminando con el doble escalador. El punto final de la rutina llega con el momento de relajación que también dura 3 minutos. No olvides comer sano, hidratarte y descansar como es debido. Si desean saber en detalle todo lo descrito, debes disfrutar el video aquí presentado. Saludos y hasta pronto.\n\n![IMG20211024165759~2.jpg](https://images.hive.blog/DQmc89DRmuSAym4CSqKnrDzmifiHwk2P2YDT5e9Vh7pEeDZ/IMG20211024165759~2.jpg)\n\n![IMG20211024165804~4.jpg](https://images.hive.blog/DQmPQvM3y7Lj9vG6wz7F2yL7v14s5b79Xb72jwT5jJBjB4p/IMG20211024165804~4.jpg)\n\n![IMG20211024165810~2.jpg](https://images.hive.blog/DQmZEDva8zYjg4STwHofjrqa77W9Vnnis8hi5kJxqJ5kwfR/IMG20211024165810~2.jpg)\n\n![IMG20211024165815~2.jpg](https://images.hive.blog/DQmQXAHSAzMhDh2TEuEeDUDDgqYUY3Ro2AoZuedkCem4sfw/IMG20211024165815~2.jpg)\n\n![IMG20211024165820~2.jpg](https://images.hive.blog/DQma1QhqijWX6xWoL8UGS8n8hye983NNp7BVox1xtA8zBET/IMG20211024165820~2.jpg)\n\n>Finishing the active routine with the third movement, in which you get on the plank. Then in jump, you open and close your legs twice. We hit two hook shots, culminating with the double climber. The end point of the routine comes with the moment of relaxation that also lasts 3 minutes. Do not forget to eat healthy, hydrate and rest properly. If you want to know in detail everything described, you should enjoy the video presented here. Greetings and see you soon.\n\n![2021-07-03 18.45.37.png](https://images.hive.blog/DQmWzGANA996ZD4C5fa2BXeKKdJzXnRhGwXVh8QXJunhejG/2021-07-03%2018.45.37.png)\n\n# <center>**<div class=\"phishy\">...Gracias Por Visitar...</div>**</center>\n\n![VID202110241659-1635115047549.gif](https://images.hive.blog/DQmQZYBrugi3DZVa8tpP7MYbpykkr8xeXjjaevxZku4PFwf/VID202110241659-1635115047549.gif)\n\n# <center>**...Thanks for visiting...**</center>\n\n<center>![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png)</center>\n\n![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png)\n\n![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)\n\nImágenes Fotográficas y video, tomadas por mi amor Suhaill Núñez.\n\n>Photographic images and video, taken by my love Suhaill Núñez\n\nFondo Musical [Queen-I Want to Break Free](https://youtu.be/Z3w5gVM_4y8)\n\n>Musical Background [Queen-I Want to Break Free](https://youtu.be/Z3w5gVM_4y8)\n\n**Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)</p></div>**","tags":["spanish","deportes","appreciator","sportstalk","sports","threespeak","video","fitness","cardio","ocdb","ocd","blocktrades","singhcapital","cervantes","aliento","mayvileros"]}}}"
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vote details (74)
@diyhub · 
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properties (22)
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root_title"[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action"
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@omarcitorojas · 
Thanks you for your support. Id wonderfull
properties (22)
authoromarcitorojas
permlinkre-diyhub-r1lfml
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2021.09.1"}
created2021-10-26 16:40:00
last_update2021-10-26 16:40:00
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root_title"[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action"
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@edmundochauran · 
Excelente rutina hermano, de verdad cada día aprendemos más. Un fuerte abrazo mi pana @omarcitorojas
properties (22)
authoredmundochauran
permlinkre-omarcitorojas-r1jn1r
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2021.09.1"}
created2021-10-25 17:25:06
last_update2021-10-25 17:25:06
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last_payout2021-11-01 17:25:06
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author_reputation389,701,193,808,118
root_title"[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action"
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@omarcitorojas · 
Gracias mano por la visita. Por allí te deje unas indicaciones en tu vídeo. Aún no haces las tomas horizontales, y de lograrlo te resuelve muchos problemas. Mano Sigue avanzando.
properties (22)
authoromarcitorojas
permlinkre-edmundochauran-r1jn7w
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2021.09.1"}
created2021-10-25 17:28:45
last_update2021-10-25 17:28:45
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author_reputation868,015,685,124,047
root_title"[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action"
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@edmundochauran · 
Muchacho si lo hice pero nose que paso de verdad.
properties (22)
authoredmundochauran
permlinkre-omarcitorojas-r1jn9w
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2021.09.1"}
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@omarrojas · 
Excelente video, @omarcitorojas, ciertamente es un trabajo muy interesante, muy educativo, lleno de vitalidad, cuyas orientaciones son muy bien explicadas y fundamentadas. Éxitos.
properties (22)
authoromarrojas
permlinkre-omarcitorojas-r1kflu
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json_metadata{"tags":["hive-189157"],"app":"peakd/2021.09.1"}
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root_title"[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action"
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@omarcitorojas · 
Gracias mi estimado. Saludos y abrazos. Todo esto debe ser pedagógico para que el público de anime.
properties (22)
authoromarcitorojas
permlinkre-omarrojas-r1kgvu
categoryhive-189157
json_metadata{"tags":["hive-189157"],"app":"peakd/2021.09.1"}
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@poshtoken · 
https://twitter.com/OmarRojas1974/status/1452679521749057543
<sub> The rewards earned on this comment will go directly to the person sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.</sub>
properties (22)
authorposhtoken
permlinkre-omarcitorojas-ompiuopr-1656
categoryhive-189157
json_metadata"{"app":"Poshtoken 0.0.1"}"
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root_title"[Esp] Velocidad /Potencia /Agilidad. Cuerpo en Acción [Eng] Speed ​​/Power /Agility. Body in Action"
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