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Rutina Inicial En La Calistenia | Beginners Calisthenics Routine [ESP | ENG] by yisus-sw

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hive-189157 · @yisus-sw ·
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Rutina Inicial En La Calistenia | Beginners Calisthenics Routine [ESP | ENG]
<center>

[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeieq3pts4pqxujvzs3f2d6jdnpyjqk3npugl3oo6jxeqhi4bokhysq/)](https://3speak.tv/watch?v=yisus-sw/narqeicv)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=yisus-sw/narqeicv)

</center>

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|<center><a href="https://hive.blog/trending/hive-189157" >FullDeportes</a></center>|
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<center>![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)</center>
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 <div class="text-justify"><div class="pull-left"><center><h1>Rutina Inicial de Calistenia: Fortaleciendo Básicos</h1></center></div>

 <div class="text-justify"><div class="pull-right"><center><h1> Beginner Calisthenics Routine: Strengthening Fundamentals </h1></center></div>

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|<center>Spanish</center>|<center>English</center>|
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<div class="text-justify"><div class="pull-left">Un gran saludos amigos de <div class="phishy">Hive</div> y compañeros de <a href="https://hive.blog/trending/hive-189157" >FullDeportes</a>, Hoy comparto una rutina especialmente diseñada para principiantes en el fascinante mundo de la Calistenia. Estos ejercicios fundamentales, como flexiones, dominadas y sentadillas, permiten entrenar con el propio peso corporal, ya sea en un parque o cómodamente en casa. Esta propuesta busca facilitar el inicio en la calistenia, brindando una opción accesible para aquellos que desean explorar esta disciplina. Sin más nada qué decir, vamos con el vídeo.</div>

<div class="text-justify"><div class="pull-right">A big greetings friends of <div class="phishy">Hive</div> and colleagues of <a href="https://hive.blog/trending/hive-189157" >FullDeportes</a>, Today I share a routine specially designed for beginners in the fascinating world of Calisthenics.  These fundamental exercises, such as push-ups, pull-ups and squats, allow you to train with your own body weight, whether in a park or comfortably at home.  This proposal seeks to facilitate the introduction to calisthenics, providing an accessible option for those who wish to explore this discipline.  Without anything else to say, let's go with the video.</div>

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---



![Miniatura Youtube Ejercicio llamativa amarillo Negro_20231219_002455_0000.png](https://images.hive.blog/DQmWNH8f2NuFkiPMRujaU5VjqbbShVLFfg1qGc94ze8ncaw/Miniatura%20Youtube%20Ejercicio%20llamativa%20amarillo%20Negro_20231219_002455_0000.png)



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# <center>Video</center>  
 
 
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<center></center>  
 
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## <center></center>  
 



<center>![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)</center>

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|<center>*Rutina*</center>|<center>*Routine*</center>| 
|-|-| 
|<center>**4x5 Dominadas supinas**</center>|<center>**4x5 Supine pull-ups**</center>| 
|<center>**4x6 Fondos cortos**</center>|<center>**4x6 Short Dips**</center>|
|<center>**4x8 Khee Raises en barra**</center>|<center>**4x8 Khee raises on bar**</center>|
|<center>**4x10 Australian Pull ups**</center>|<center>**4x10 Australian Pull ups**</center>|
|<center>**4x12 Flexiones**</center>|<center>**4x12 Push ups**</center>|
|<center>**4x12 Sentadillas**</center>|<center>**4x12 Squats**</center>|


---

<div class="text-justify"><div class="pull-left">Cómo ya mencioné, esta rutina tiene como objetivo darnos una pequeña introducción a esta disciplina llamada Calistenia, haciendo lo que nosotros conocemos como básicos de la Calistenia, en la cual son los ejercicios fundamentales por la que todos empezamos y que incluso teniendo un nivel más avanzado en el deporte, lo hacemos diariamente.</div>

<div class="text-justify"><div class="pull-right">As I already mentioned, this routine aims to give us a small introduction to this discipline called Calisthenics, doing what we know as basic Calisthenics, which are the fundamental exercises that we all start with and that even having a more advanced level In sports, we do it daily.</div>

---

<div class="text-justify"><div class="pull-left">Los básicos de la Calistenia son muy variados en cierta parte, ya que siempre haces los mismos ejercicios, pero buscando variaciones más avanzadas, que en esta ocasión, empezamos desde los más básicos y próximamente alguna rutina un poco más avanzada.</div>

<div class="text-justify"><div class="pull-right">The basics of Calisthenics are very varied in some parts, since you always do the same exercises, but looking for more advanced variations, which on this occasion, we start from the most basic and soon some slightly more advanced routine.</div>

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## <center>*FOTOS | PHOTOS*</center>

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###### <center>*Ejercicio 1° Exercise*</center>

|<center>![Screenshot_20231219-000929.jpg](https://images.hive.blog/DQmU5XERHMNiLfaCoxVnXxiGTZGfcDjZqAF258HNqovdjNi/Screenshot_20231219-000929.jpg)</center>|<center>![Screenshot_20231219-000942.jpg](https://images.hive.blog/DQmYawzuWEo1eCvZvCPe3j1no7WKymjpWq4diQfRrNbhXaH/Screenshot_20231219-000942.jpg)</center>
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###### <center>*Ejercicio 2° Exercise*</center>

|<center>![Screenshot_20231219-001006.jpg](https://images.hive.blog/DQmTy6j83phX9okUzay3QMa72n2jej21GKcWiRXvChasrxj/Screenshot_20231219-001006.jpg)</center>|<center>![Screenshot_20231219-001029.jpg](https://images.hive.blog/DQmQiPDa7uKomVSumjkTwHwmNGDtJVFJhtfNb3wYaHztCQT/Screenshot_20231219-001029.jpg)</center>|
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###### <center>*Ejercicio 3° Exercise*</center>

|<center>![Screenshot_20231219-001050.jpg](https://images.hive.blog/DQmXp94PocfhMhiSEDMNGj2vGqAXSLK4cfddNYsqva2k88s/Screenshot_20231219-001050.jpg)</center>|<center>![Screenshot_20231219-001109.jpg](https://images.hive.blog/DQmRoNB3bHBXH4FYn3kmjsaKqnKe6KRSEeZmKP1TnJz7M8F/Screenshot_20231219-001109.jpg)</center>|
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###### <center>*Ejercicio 4° Exercise*</center>

|<center>![Screenshot_20231219-001123.jpg](https://images.hive.blog/DQmNsbvV5XmgzdHwrHs4eoKqpNJBXMk8fyq21cUCuWH5YNd/Screenshot_20231219-001123.jpg)</center>|<center>![Screenshot_20231219-001133.jpg](https://images.hive.blog/DQmRCS5SoKCj9nfe9RL5p7dmxDHj1gdLrxsuf5zoog3J5po/Screenshot_20231219-001133.jpg)</center>|
|-|-|

###### <center>*Ejercicio 5° Exercise*</center>

|<center>![Screenshot_20231219-001150.jpg](https://images.hive.blog/DQmaBPBRhZ1LuWRbtk8HsuWjGBBK5cVREznF2LKJqfApJtw/Screenshot_20231219-001150.jpg)</center>|<center>![Screenshot_20231219-001153~2.jpg](https://images.hive.blog/DQmXnRa2vBwymoytpGa8xQRPB3FKLymDaNrjzXDajaDMAFb/Screenshot_20231219-001153~2.jpg)</center>|
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###### <center>*Ejercicio 6° Exercise*</center>

|<center>![Screenshot_20231219-001259.jpg](https://images.hive.blog/DQmPMATiUFB2C2c3NtLinVffBck4vsBQLfBTXrJGTTan7RN/Screenshot_20231219-001259.jpg)</center>|<center>![Screenshot_20231219-001314.jpg](https://images.hive.blog/DQmXnrMHYou1aQD5EweE2Ncu13b23V3MhTVJn8fDhdSW5iz/Screenshot_20231219-001314.jpg)</center>|
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<div class="text-justify"><div class="pull-left">''Gracias por ver mi contenido, espero y sea de su agrado. Pronto les traigo más contenido como rutinas, tutoriales, blogs de mis entrenamientos y posibles desafíos para que lo puedan disfrutar''. </div>  
 
<div class="text-justify"><div class="pull-right">''Thank you for viewing my content, I hope you like it. Soon I will bring you more content such as routines, tutorials, blogs of my training and possible challenges so that you can enjoy it''.</div>  
 
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|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>
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|<center>Créditos</center>|<center>Credits</center>|
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|<center>Cámara</center>|<center>Camera</center>|
|<center>@yisus-sw</center>|<center>@yisus-sw</center>|
|<center>Producción</center>|<center>Prodution</center>|
|<center>@yisus-sw</center>|<center>@yisus-sw</center>|


|<center>@yisus-sw  -  Creando  Contenido  de Calidad Para Ustedes</center>|<center>@yisus-sw  - Creating Quality Content For You</center>|
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<center>
### **EDITION DETAILS** 
</center>

 Device: Tecno Spark 10C
 Video editing application: **Capcut and Canva** 
 Translator: <a href="https://translate.google.com/?hl=es&tab=TT"><strong>Translate Google</strong></a>
Audio: <a href="https://youtu.be/e1wR0hpTW-w?si=7MSJ2ipPcRJHS0B9"><strong>Josh Rubin - Surrender [NCS Release]</strong></a>




|<center>Musica</center>|<center>Music</center>|
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|<center>La música usada en la producción  de este  video está libre de derechos de autor</center>|<center>The music used in the production of this video is royalty free</center>|




![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)

# *<center> <div class="phishy">Together we are all a family</div> </center>*  
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## <center>**Social Media** </center>  
 
<center><a href="https://www.instagram.com/jesus0_sw/">
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## <center>***@yisus-sw - Creador de Contenido Original***</center>  
 
## <center>***@yisus-sw - Original Content Creator***</center>  
 
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Estos ejercicios fundamentales, como flexiones, dominadas y sentadillas, permiten entrenar con el propio peso corporal, ya sea en un parque o cómodamente en casa. Esta propuesta busca facilitar el inicio en la calistenia, brindando una opción accesible para aquellos que desean explorar esta disciplina. Sin más nada qué decir, vamos con el vídeo.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">A big greetings friends of <div class=\"phishy\">Hive</div> and colleagues of <a href=\"https://hive.blog/trending/hive-189157\" >FullDeportes</a>, Today I share a routine specially designed for beginners in the fascinating world of Calisthenics. These fundamental exercises, such as push-ups, pull-ups and squats, allow you to train with your own body weight, whether in a park or comfortably at home. This proposal seeks to facilitate the introduction to calisthenics, providing an accessible option for those who wish to explore this discipline. Without anything else to say, let's go with the video.</div>\r\n\r\n---\r\n\r\n---\r\n\r\n\r\n\r\n![Miniatura Youtube Ejercicio llamativa amarillo Negro_20231219_002455_0000.png](https://images.hive.blog/DQmWNH8f2NuFkiPMRujaU5VjqbbShVLFfg1qGc94ze8ncaw/Miniatura%20Youtube%20Ejercicio%20llamativa%20amarillo%20Negro_20231219_002455_0000.png)\r\n\r\n\r\n\r\n----- \r\n \r\n# <center>Video</center> \r\n \r\n \r\n------- \r\n \r\n<center></center> \r\n \r\n---------- \r\n \r\n \r\n## <center></center> \r\n \r\n\r\n\r\n\r\n<center>![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)</center>\r\n\r\n---\r\n\r\n|<center>*Rutina*</center>|<center>*Routine*</center>| \r\n|-|-| \r\n|<center>**4x5 Dominadas supinas**</center>|<center>**4x5 Supine pull-ups**</center>| \r\n|<center>**4x6 Fondos cortos**</center>|<center>**4x6 Short Dips**</center>|\r\n|<center>**4x8 Khee Raises en barra**</center>|<center>**4x8 Khee raises on bar**</center>|\r\n|<center>**4x10 Australian Pull ups**</center>|<center>**4x10 Australian Pull ups**</center>|\r\n|<center>**4x12 Flexiones**</center>|<center>**4x12 Push ups**</center>|\r\n|<center>**4x12 Sentadillas**</center>|<center>**4x12 Squats**</center>|\r\n\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Cómo ya mencioné, esta rutina tiene como objetivo darnos una pequeña introducción a esta disciplina llamada Calistenia, haciendo lo que nosotros conocemos como básicos de la Calistenia, en la cual son los ejercicios fundamentales por la que todos empezamos y que incluso teniendo un nivel más avanzado en el deporte, lo hacemos diariamente.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">As I already mentioned, this routine aims to give us a small introduction to this discipline called Calisthenics, doing what we know as basic Calisthenics, which are the fundamental exercises that we all start with and that even having a more advanced level In sports, we do it daily.</div>\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Los básicos de la Calistenia son muy variados en cierta parte, ya que siempre haces los mismos ejercicios, pero buscando variaciones más avanzadas, que en esta ocasión, empezamos desde los más básicos y próximamente alguna rutina un poco más avanzada.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">The basics of Calisthenics are very varied in some parts, since you always do the same exercises, but looking for more advanced variations, which on this occasion, we start from the most basic and soon some slightly more advanced routine.</div>\r\n\r\n------\r\n\r\n## <center>*FOTOS | PHOTOS*</center>\r\n\r\n------\r\n\r\n\r\n###### <center>*Ejercicio 1° Exercise*</center>\r\n\r\n|<center>![Screenshot_20231219-000929.jpg](https://images.hive.blog/DQmU5XERHMNiLfaCoxVnXxiGTZGfcDjZqAF258HNqovdjNi/Screenshot_20231219-000929.jpg)</center>|<center>![Screenshot_20231219-000942.jpg](https://images.hive.blog/DQmYawzuWEo1eCvZvCPe3j1no7WKymjpWq4diQfRrNbhXaH/Screenshot_20231219-000942.jpg)</center>\r\n|-|-\r\n\r\n\r\n###### <center>*Ejercicio 2° Exercise*</center>\r\n\r\n|<center>![Screenshot_20231219-001006.jpg](https://images.hive.blog/DQmTy6j83phX9okUzay3QMa72n2jej21GKcWiRXvChasrxj/Screenshot_20231219-001006.jpg)</center>|<center>![Screenshot_20231219-001029.jpg](https://images.hive.blog/DQmQiPDa7uKomVSumjkTwHwmNGDtJVFJhtfNb3wYaHztCQT/Screenshot_20231219-001029.jpg)</center>|\r\n|-|-|\r\n\r\n\r\n\r\n###### <center>*Ejercicio 3° Exercise*</center>\r\n\r\n|<center>![Screenshot_20231219-001050.jpg](https://images.hive.blog/DQmXp94PocfhMhiSEDMNGj2vGqAXSLK4cfddNYsqva2k88s/Screenshot_20231219-001050.jpg)</center>|<center>![Screenshot_20231219-001109.jpg](https://images.hive.blog/DQmRoNB3bHBXH4FYn3kmjsaKqnKe6KRSEeZmKP1TnJz7M8F/Screenshot_20231219-001109.jpg)</center>|\r\n|-|-|\r\n\r\n###### <center>*Ejercicio 4° Exercise*</center>\r\n\r\n|<center>![Screenshot_20231219-001123.jpg](https://images.hive.blog/DQmNsbvV5XmgzdHwrHs4eoKqpNJBXMk8fyq21cUCuWH5YNd/Screenshot_20231219-001123.jpg)</center>|<center>![Screenshot_20231219-001133.jpg](https://images.hive.blog/DQmRCS5SoKCj9nfe9RL5p7dmxDHj1gdLrxsuf5zoog3J5po/Screenshot_20231219-001133.jpg)</center>|\r\n|-|-|\r\n\r\n###### <center>*Ejercicio 5° Exercise*</center>\r\n\r\n|<center>![Screenshot_20231219-001150.jpg](https://images.hive.blog/DQmaBPBRhZ1LuWRbtk8HsuWjGBBK5cVREznF2LKJqfApJtw/Screenshot_20231219-001150.jpg)</center>|<center>![Screenshot_20231219-001153~2.jpg](https://images.hive.blog/DQmXnRa2vBwymoytpGa8xQRPB3FKLymDaNrjzXDajaDMAFb/Screenshot_20231219-001153~2.jpg)</center>|\r\n|-|-\r\n\r\n###### <center>*Ejercicio 6° Exercise*</center>\r\n\r\n|<center>![Screenshot_20231219-001259.jpg](https://images.hive.blog/DQmPMATiUFB2C2c3NtLinVffBck4vsBQLfBTXrJGTTan7RN/Screenshot_20231219-001259.jpg)</center>|<center>![Screenshot_20231219-001314.jpg](https://images.hive.blog/DQmXnrMHYou1aQD5EweE2Ncu13b23V3MhTVJn8fDhdSW5iz/Screenshot_20231219-001314.jpg)</center>|\r\n|-|-\r\n\r\n\r\n------\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">''Gracias por ver mi contenido, espero y sea de su agrado. Pronto les traigo más contenido como rutinas, tutoriales, blogs de mis entrenamientos y posibles desafíos para que lo puedan disfrutar''. </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">''Thank you for viewing my content, I hope you like it. Soon I will bring you more content such as routines, tutorials, blogs of my training and possible challenges so that you can enjoy it''.</div> \r\n \r\n------ \r\n \r\n \r\n|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>\r\n|-|-|\r\n\r\n|<center>Créditos</center>|<center>Credits</center>|\r\n|-|-|\r\n|<center>Cámara</center>|<center>Camera</center>|\r\n|<center>@yisus-sw</center>|<center>@yisus-sw</center>|\r\n|<center>Producción</center>|<center>Prodution</center>|\r\n|<center>@yisus-sw</center>|<center>@yisus-sw</center>|\r\n\r\n\r\n|<center>@yisus-sw - Creando Contenido de Calidad Para Ustedes</center>|<center>@yisus-sw - Creating Quality Content For You</center>|\r\n|-|-|\r\n\r\n\r\n\r\n\r\n<center>\r\n### **EDITION DETAILS** \r\n</center>\r\n\r\n Device: Tecno Spark 10C\r\n Video editing application: **Capcut and Canva** \r\n Translator: <a href=\"https://translate.google.com/?hl=es&tab=TT\"><strong>Translate Google</strong></a>\r\nAudio: <a href=\"https://youtu.be/e1wR0hpTW-w?si=7MSJ2ipPcRJHS0B9\"><strong>Josh Rubin - Surrender [NCS Release]</strong></a>\r\n\r\n\r\n\r\n\r\n|<center>Musica</center>|<center>Music</center>|\r\n|-|-|\r\n|<center>La música usada en la producción de este video está libre de derechos de autor</center>|<center>The music used in the production of this video is royalty free</center>|\r\n\r\n\r\n\r\n\r\n![hive blog 2.png](https://images.hive.blog/DQmTphUarKuYr5DZnpue1jqNXi6kg3s7koZrrYxYfaQvyGe/hive%20blog%202.png)\r\n\r\n# *<center> <div class=\"phishy\">Together we are all a family</div> </center>* \r\n <br/>\r\n\r\n## <center>**Social Media** </center> \r\n \r\n<center><a href=\"https://www.instagram.com/jesus0_sw/\">\r\n![299430906_801735240959175_5907516581126727451_n.jpg](https://images.hive.blog/DQmeZSVxdwEtCkxKAxzjCaRPWV7QH1zirASVFbtQDH3AND1/299430906_801735240959175_5907516581126727451_n.jpg)<br/></a></center>| \r\n|---| \r\n\r\n---\r\n \r\n## <center>***@yisus-sw - Creador de Contenido Original***</center> \r\n \r\n## <center>***@yisus-sw - Original Content Creator***</center> \r\n \r\n---\r\n\r\n---","tags":["spanish","deportes","swhive","swc","neoxian","neoxianswc","calistenia","ocdb","theycallmedan","appreciator"]}}}"
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vote details (612)
@belkisa758 · 
¿Cómo haces para no balancearte en la barra? Me cuesta un poco mantenerme fija sin balenceo cuando elevo rodillas.
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@fulldeportes1 · 
https://twitter.com/FullDeportes6/status/1737244409744265561
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@hive-185924 · 
<center><sub>Your content has been manually curated by sagarkothari88<br/>Upvote recommended by @fermionico as part of <a href='https://discord.gg/5FZZqrz6wj'>Encouragement Program</a><br/><b>Keep Up the good work on Hive ♦️</b></sub></center>
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@hosgug · 
Excelente video, corto pero muy demostrativo de las rutinas iniciales. ¡Felicitaciones!
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@la-colmena · 
<div class=text-justify>

-----

<div class="pull-left">



![La-Colmena-Curie.jpg](https://files.peakd.com/file/peakd-hive/la-colmena/AKREkWhrkvAgwniLz1ZUdzLUM7k7kesvjMiM1yYwX7r3UbtL9n69pq96Mwz4Jb4.png)





</div>

# 
<br>
¡Felicidades! Esta publicación obtuvo *upvote* y fue compartido por **@la-colmena**, un proyecto de **Curación Manual** para la comunidad hispana de **Hive** que cuenta con el respaldo de **@curie**.

Si te gusta el trabajo que hacemos, te invitamos a darle tu voto a este comentario y a votar como testigo por [**La Colmena**](https://vote.hive.uno/@la-colmena). 

Si quieres saber más sobre nuestro proyecto, te invitamos a acompañarnos en  nuestro [servidor de Discord](https://discord.gg/SYwngna).

-----

</div>
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@pacobeta365 · 
*Tu rutina es muy integra, trabaja planos muy dificiles de desarrollar. Tomaré algunas de tus recomendaciones hermano, saludos.*
properties (22)
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@palabras1 · (edited)
Una excelente opción para los que quieren empezar. ¡Excelente presentación, amigo!

Muy bien lo del subtitulado.

- Te animo a generar más interacción en tus contenidos.

Saludos y gracias por compartirlo.
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@virgilio07 · 
Excelente rutina amigo ideal para aumentar la masa muscular y tonificar los músculos
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