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| author | kstop1 |
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| permlink | -1-6-qswbi2 |
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| title | "국내 증시 지표 (코스피) + 시가총액 상위 종목 (1위에서 6위까지) 정보" |
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| body | "국내 증시 지표 (코스피) + 시가총액 상위 종목 (1위에서 6위까지) 정보입니다.
---
[1] 코스피
코스피는 3,249.3이며, 52.1 상승하였습니다. (+1.63 %)
개인 투자자는 11,984 억원을 매도,
외국인 투자자는 2,357 억원을 매수,
기관 투자자는 9,705 억원을 매수하였습니다.
---
[2] 시가 총액 상위 (1위~6위)
1위. 삼성전자
현재 주당 가격은 83,200원이며, 1,300원 상승하였습니다. (+1.59 %)
시가 총액은 496조 6859억원입니다.
2위. SK하이닉스
현재 주당 가격은 130,000원이며, 500원 상승하였습니다. (+0.39 %)
시가 총액은 94조 6403억원입니다.
3위. LG 화학
현재 주당 가격은 912,000원이며, 7,000원 하락하였습니다. (-0.76 %)
시가 총액은 64조 3802억원입니다.
4위. 삼성전자우
현재 주당 가격은 74,900원이며, 100원 상승하였습니다. (+0.13 %)
시가 총액은 61조 6342억원입니다.
5위. NAVER
현재 주당 가격은 362,000원이며, 1,000원 상승하였습니다. (+0.28 %)
시가 총액은 59조 4633억원입니다.
6위. 삼성바이오로직스
현재 주당 가격은 816,000원이며, 12,000원 상승하였습니다. (+1.49 %)
시가 총액은 53조 9906억원입니다.
이상입니다." |
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| parent_permlink | hive-189157 |
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| author | askabal |
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| permlink | espeng-rutina-de-flexiones-nivel-intermedio-es-hora-de-subir-el-nivel-plus-ultraintermediate-push-up-routine-its-time-to-tak |
|---|
| title | "[Esp/Eng] Rutina de Flexiones nivel intermedio. Es hora de Subir el nivel, PLUS ULTRA!/Intermediate Push-Up Routine. It's time to take it up a notch, PLUS ULTRA!" |
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| body | "
<center>
</center>
Muy buenas compañeros de Hive, espero que estén de lo mejor. El día de hoy vengo a mostrarles una de mis primeras rutinas de nivel intermedio. Esta rutina ya es para personas que están un poco mas experimentadas en el ámbito de la condición física. He decidido subirla por la excelente calidad de progreso que se consigue con esta rutina. Ha sido probada en 6 personas de diferentes condiciones físicas y todas han obtenido cambios notables. Me gustaría comentar brevemente que empecé un nuevo proyecto de academia de entrenamiento. Llevo dos semanas entrenando a 6 personas con condiciones básicas, digo básicas, pues ninguna de estas personas podían lograr una flexión, pero con mis entrenamientos y seguimientos han podido lograr lo que ellos pensaban lejano. Sin mas que agregar comencemos con la rutina.
>Hello fellow Hive members, I hope you are doing great. Today I come to show you one of my first intermediate level routines. This routine is already for people who are a little more experienced in the field of fitness. I have decided to upload it because of the excellent quality of progress that is achieved with this routine. It has been tested on 6 people of different physical conditions and all of them have obtained remarkable changes. I would like to comment briefly that I started a new training academy project. I have been training for two weeks 6 people with basic conditions, I say basic, because none of these people could achieve a push-up, but with my training and follow up they have been able to achieve what they thought was far away. Without further ado, let's start with the routine.
<center>
</center>
<center><h1>Como se ejecutara/How it will be executed</h1></center>
* Calentamiento de preferencia de 5-10 minutos.
* Repeticiones fijas para cada ejercicio.
* Descanso de 15-20 segundos entre cada ejercicio.
* Descanso de 40 segundos entre cada ronda del circuito.
* 4 Rondas de el circuito establecido.
* Al finalizar la rutina tomar un vaso de agua.
>* Warm up preferably 5-10 minutes.
>* Fixed repetitions for each exercise.
>* Rest of 15-20 seconds between each exercise.
>* 40-second rest between each round of the circuit.
>* 4 rounds of the established circuit.
>* At the end of the routine drink a glass of water.
<center>
</center>
<center><h2>Push up</h2></center>
<center>
</center>
<center>
</center>
Empezamos desde lo mas básico para calentar y acondicionar a nuestros hombros y articulaciones. Las push up tradicionales siempre serán oro puro en cualquier entrenamiento de peso corporal y control de si mismo. Sus variaciones son tan extensas como también su dificultad.
>We start from the basics to warm up and condition our shoulders and joints. Traditional push ups will always be pure gold in any bodyweight and self control workout. Their variations are as extensive as they are difficult.
Para realizar este ejercicio debemos estar en posición de plancha con nuestros pies unidos y nuestros brazos extendidos, acto seguido bajaremos controladamente, posicionando nuestros codos a 95 grados para una mejor contracción en el pecho, también esta la opción de colocarlos a 20 grados para un mejor trabajo de tríceps. Al bajar estaremos en posición de flexión profunda, aquí contaremos hasta 3 y luego subiremos controlado.
>To perform this exercise we must be in plank position with our feet together and our arms outstretched, then we will go down controlled, positioning our elbows at 95 degrees for a better contraction in the chest, there is also the option of placing them at 20 degrees for a better triceps work. When going down we will be in deep flexion position, here we will count to 3 and then we will go up controlled.
Haremos 10 repeticiones de este ejercicio
>We will do 10 repetitions of this exercise
<center>
</center>
<center><h2>Push Up 1/2</h2></center>
<center>
</center>
<center>
</center>
<center>
</center>
<center>
</center>
<center>
</center>
Avanzamos haciendo una variación que requiere un poco mas de resistencia y mente de acero. Las Push Up 1/2 son espectaculares para generar un gran progreso tanto en repeticiones como en masa muscular y definición. Sin duda no puede faltar en nuestro arsenal de variaciones.
>We move forward by doing a variation that requires a little more endurance and a mind of steel. The Push Up 1/2 are spectacular to generate great progress in both repetitions and muscle mass and definition. Definitely can not miss in our arsenal of variations.
Para ejecutarla debemos estar posicionados en postura de plancha con nuestros brazos extendidos, luego de eso debemos bajar y realizar una flexión tradicional, teniendo siempre en cuenta el ángulo de nuestros codos y hombros para evitar lesiones. Acto seguido al subir debemos dirigirnos hacia un extremo de tu preferencia, abrimos nuestras manos y volvemos a realizar una flexión, sin mover nuestros pies de su posición inicial, aquí el que tiene que rotar es nuestro torso. eso contaría como una repetición, es decir, dos repeticiones= una repetición del ejercicio en si.
>To perform it we must be positioned in a plank position with our arms extended, after that we must go down and perform a traditional flexion, always taking into account the angle of our elbows and shoulders to avoid injury. Then when we go up we must go to one end of your preference, open our hands and return to perform a flexion, without moving our feet from its initial position, here the one that has to rotate is our torso. that would count as a repetition, ie, two repetitions = one repetition of the exercise itself.
Haremos 8 repeticiones del ejercicio mostrado.
>We will do 8 repetitions of the exercise shown.
<center>
</center>
<center><h2>Diamond Push up</h2></center>
<center>
</center>
Aquí no podía faltar la variación estrella para obtener una fuerza de búfalo. Las Diamond Push Up son una de las mas demandantes para todo aquel que esta empezando o es experimentado, este ejercicio no escatima en hacerte sudar solo porque eres experimentado.
>Here could not miss the star variation to get a buffalo strength. The Diamond Push Up is one of the most demanding for anyone who is starting out or is experienced, this exercise does not skimp on making you sweat just because you are experienced.
Para ejecutarla debemos posicionar nuestras manos juntas, haciendo que nuestros dedos hagan un triangulo o diamante, luego posicionamos nuestras manos en el centro de nuestro pecho, acto seguido bajamos controlado, con nuestros codos a un ángulo de 10-20 grados en separación de nuestro torso, así generaremos una mayor carga hacia nuestros tríceps, luego de ello subiremos explosivamente, es decir lo mas fuerte que puedas empujarte de el suelo.
>To execute it we must position our hands together, making our fingers make a triangle or diamond, then we position our hands in the center of our chest, then we go down controlled, with our elbows at an angle of 10-20 degrees in separation from our torso, so we will generate a greater load to our triceps, after that we will go up explosively, that is to say as hard as you can push yourself off the ground.
Haremos 15 repeticiones de el ejercicio establecido.
>We will do 15 repetitions of the established exercise.
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<center><h2>Archer Push up</h2></center>
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Las Archer Push Ups son unas de las mas interesantes y estéticas que puedes llegar a aprender al principio. No solo te da fuerza, si no además de ello control sobre ti mismo, pues al llevar tu peso hacia un solo lado generas una sobrecarga en el brazo que ejecuta el movimiento hacia la posición inicial, creando así una repetición bastante difícil de concretar.
>The Archer Push Ups are one of the most interesting and aesthetic that you can learn at the beginning. Not only does it give you strength, but it also gives you control over yourself, because by bringing your weight to one side you generate an overload on the arm that performs the movement to the starting position, thus creating a repetition quite difficult to achieve.
Para ejecutar una buena repetición de este ejercicio debemos estar en una posición de plancha extendida, pero con los brazos un poco mas estirados que de costumbre. Nuestras dedos deberán apuntar hacia afuera, así evitaremos ciertas lesiones de muñeca. Al bajar dejaremos el brazo contrario completamente extendido y nuestro cuerpo será llevado al otro extremo hasta concretar el contracto con el codo, acto seguido subiremos de manera diagonal hacia nuestra posición inicial.
>To perform a good repetition of this exercise we must be in an extended plank position, but with the arms a little more stretched than usual. Our fingers should be pointing outward to avoid certain wrist injuries. When lowering we will leave the opposite arm completely extended and our body will be taken to the other end until the contraction with the elbow, then we will go up diagonally to our initial position.
Haremos 10 repeticiones de este ejercicio.
>We will do 10 repetitions of this exercise.
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<center><h2>Russians Push up</h2></center>
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Para culminar esta rutina no podía olvidar las Russians Push Up. Sin duda son el equilibrio perfecto entre explosividad y control. Seré sincero, no son fáciles, pero con la constancia adecuada y y dedicación podrás llegar a hacer mas de 10 repeticiones sin percibir gran acumulación de fatiga
>To finish this routine I couldn't forget the Russians Push Up. Without a doubt they are the perfect balance between explosiveness and control. I'll be honest, they are not easy, but with the right constancy and dedication you can get to do more than 10 repetitions without perceiving great accumulation of fatigue.
Para ejecutar este ejercicio debemos estar en posición de plancha extendida, al bajar, lo haremos profundo y controlado, acto seguido debemos dejar caer nuestros antebrazos hacia atrás y caer en posición de plancha abierta, acto seguido debemos empujar hacia adelante para quedar en posición de flexión profunda y luego subir.
>To perform this exercise we must be in extended plank position, when lowering, we will do it deep and controlled, then we must drop our forearms back and fall into open plank position, then we must push forward to be in deep flexion position and then go up.
Haremos 10 repeticiones de este movimiento.
>We will do 10 repetitions of this movement.
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<center><h3>Recuerda siempre progresar de poco a poco, no todo nos saldrá a la primera. Somos seres que aprenden constantemente cuando practican algo con la suficiente dedicación. El ejercicio es prueba de que somos seres cambiantes y progresivos si se nos da la oportunidad, solo ten tus objetivos claros y las líneas serán trazadas para ti, solo depende de ti seguirlas o hacer tu propio camino en esta vida, lo que sea que escojas esta bien, pues será tu historia y no la de los demás.</h3></center>
><center><h3>Remember to always progress little by little, not everything will come out the first time. We are beings that learn constantly when we practice something with enough dedication. The exercise is proof that we are changing and progressive beings if we are given the opportunity, just have your goals clear and the lines will be drawn for you, it's up to you to follow them or make your own way in this life, whatever you choose is fine, it will be your story and not that of others.</h3></center>
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<center><h1>Muchas gracias por ver este post.</h1><center>
><center><h1>Thank you very much for viewing this post.</h1><center>
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</center>
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hiveblocks