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permlink | tradernews46 |
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1. | parent_author | "" |
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parent_permlink | hive-189157 |
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author | omarcitorojas |
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permlink | esp-reto-de-valientes-para-gente-que-sabe-lo-que-quiere-eng-brave-challenge-for-people-who-know-what-they-want |
---|
title | "[Esp] Reto de Valientes... Para gente que sabe lo que quiere [Eng] Brave Challenge... For people who know what they want" |
---|
body | "<div class="text-justify"><p>Mis amigos deportivos favoritos, todo en esta vida es un reto que día a día debemos afrontar. Y aquí el reto será pararte de ese sillón, dejar el sedentarismo y caminar hacia una vida mejor llena de salud, de fuerza, de agilidad, velocidad, destreza, lo que te hará una persona más feliz puesto que el hacer ejercicios permitirá liberar todas esas endorfinas que tienes represadas. No pierdas más tu tiempo, no sigas sintiéndome mal, cambia tu vida y aquí lo puedes lograr. Así que amigo mio, amiga mía, no dejes que te lo cuenten y comprueba por ti mismo que lo que te digo es la pura verdad. Forma parte de este marivilloso equipo y vive los entrenamientos a millón.
<center>![2021-06-17_18-28-24-264.png](https://images.hive.blog/DQmPqQt6a9nEbUaZFnHv12H4oosxLeMTZWnASMsMDsiDYU9/2021-06-17_18-28-24-264.png)
Imagen de mi Autoría Editada por/Image of my Authorship Edited by [Photo Estudio](https://photo-studio.uptodown.com/android)</center>
<center>Gifs creados en la aplicación/Gifs created in the application [HD Video To Gif Converter](https://apkcombo.com/es-es/hd-video-to-gif-converter/com.clogica.videotogif/)</center>
>My favorite sports friends, everything in life is a challenge that we must face every day. And here the challenge will be to get up from that chair, leave the sedentary lifestyle and walk towards a better life full of health, strength, agility, speed, dexterity, which will make you a happier person since doing exercises will allow you to release all those endorphins that you have dammed up. Don't waste your time anymore, don't keep feeling bad, change your life and here you can do it. So my friend, my friend, do not let them tell you and see for yourself that what I am telling you is the pure truth. Be part of this wonderful team and experience training a million.
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
<center>**<div class="phishy">Estructura de la #Rutina</div>**</center>
<center>**<div class="phishy">Calentamiento Corporal</div>**</center>
* Extensión y flexión de lateral de brazos, con piernas juntas en movimiento de resorte.
* Trote en pausa con rodillas elevadas .
<center>**<div class="phishy">#Rutina Activa</div>**</center>
* Plancha + giro de cadera por fuera y rodillazo lateral.
* Sierra circular en crochet.
* Cambio de guardia en velocidad / Abajo + extensión y flexión.
* Zancadas delanteras y traseras + golpes frontales.
<center>**<div class="phishy">Relajación Corporal</div>**</center>
* Hiperextensión.
><center>**<div class="phishy">Structure of the #Routine</div>**</center>
><center>**<div class="phishy">Body Warming</div>**</center>
>* Extension and lateral flexion of arms, with legs together in spring movement.
>* Trot paused with raised knees.
><center>**<div class="phishy">Active #Routine</div>**</center>
>* Iron + hip twist on the outside and lateral knee.
>* Circular saw in crochet.
>* Changing of the guard in speed / Down + extension and flexion.
>* Front and rear lunges + front blows.
><center>**<div class="phishy">Body Relaxation</div>**</center>
>* Hyperextension.
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
<center>**<div class="phishy">Dinámica de la #Rutina</div>**</center>
* Calentar antes de entrenar
* **Dinámica:** En circuito
* **Trabajo por ejercicio:** entre 10 Y 20 (se indica) repeticiones.
* **Series:** 4 por circuito completo.
* **Descanso entre ejercicios:** de 10 a 20 segundos.
* **Descanso entre series:** de 1 a 2 minutos.
><center>**<div class="phishy">Dynamics of the #Routine</div>**</center>
>* Warm up before training
>* **Dynamics:** In circuit
>* **Work per exercise:** between 10 and 20 (indicated) repetitions.
>* **Series:** 4 per complete circuit.
>* **Rest between exercises:** 10 to 20 seconds.
>* **Rest between series:** 1 to 2 minutes.
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
<center>**<div class="phishy">Calentamiento Corporal</div>**</center>
La fase de calentamiento es una de las partes de la rutina que tiene una relevancia superior, ya que por medio de su ejecución nuestros músculos, y el cuerpo en general se acondiciona para avanzar hacia el cumplimiento de los ejercicios más fuertes.
><center>**<div class="phishy">Body Warming</div>**</center>
>The warm-up phase is one of the parts of the routine that has a higher relevance, since through its execution our muscles, and the body in general, is conditioned to advance towards the fulfillment of the strongest exercises.
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Extensión y flexión de lateral de brazos, con piernas juntas en movimiento de resorte</div>**
Nos colocamos de pie con las piernas juntas, un brazo flexionado en forma horizontal a nivel del pecho mientras el otro se extiende completamente. Ahora con movimientos continuos extendemos y flexionamos cada brazo a la vez. Al mismo tiempo flexionamos las piernas haciendo tensión como si fuera un resorte. 3 minutos continuos.
![VID_20210617_15-1623961004921.gif](https://images.hive.blog/DQmbND3GMk7AXwdYw5givivYRRKjWs1pghfaeVyqSDuJFv6/VID_20210617_15-1623961004921.gif)
>**<div class="phishy">Extension and lateral flexion of the arms, with legs together in spring motion</div>**
>We stand with our legs together, one arm flexed horizontally at chest level while the other is fully extended. Now with continuous movements we extend and flex each arm at the same time. At the same time we flex our legs making tension as if it were a spring. 3 continuous minutes.
![IMG_20210617_154234-1.jpg](https://images.hive.blog/DQmYKNVAHdHiXEjcFdtaXv6nMfbGijhR6wF9nRapmWGdt8m/IMG_20210617_154234-1.jpg)
![IMG_20210617_154240-1.jpg](https://images.hive.blog/DQmdyLsYdoc5pLHgiQHaobeqAgYJtwyrDdAi3J1fJDzpzUF/IMG_20210617_154240-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Trote en pausa con rodillas elevadas</div>**
En esta estación ejecutamos el trote normal, con la salvedad que debemos elevar cada rodilla lo más que puedas dejándolas pausadas arriba un poco, bajamos y subimos, bajamos y subimos. 3 minutos de acción.
![VID_20210617_15-1623961258251.gif](https://images.hive.blog/DQmdiTni9MppfUuTj41cNQbFEqfsDNeTKYnnbWdcWSvxURT/VID_20210617_15-1623961258251.gif)
>**<div class="phishy">Paused jog with raised knees</div>**
>In this station we execute the normal trot, with the exception that we must raise each knee as much as possible leaving them paused up a little, we go down and up, down and up. 3 minutes of action.
![IMG_20210617_154419-1.jpg](https://images.hive.blog/DQmQyDKg2Xq4Wz6zzzTckWnzpQfvfdBGFZ39ndhxcN4mZ9u/IMG_20210617_154419-1.jpg)
![IMG_20210617_154415-1.jpg](https://images.hive.blog/DQmaxmFNDGf5qZX9JHE7DR9pCT1KEdpDxtHToyG8kWjyxkv/IMG_20210617_154415-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
<center>**<div class="phishy">#Rutina Activa</div>**</center>
Ejercicios eficaces para fortalecer el cuerpo en su totalidad. Rutina integral con movimientos especiales para ti. Vamos a la acción.
><center>**<div class="phishy">Active #Routine</div>**</center>
>Effective exercises to strengthen the body as a whole. Comprehensive routine with special movements for you. Let's go to action.
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Plancha + giro de cadera por fuera y rodillazo lateral</div>**
Ejercicio potente para todo el cuerpo con un plus adicional para los abdominales oblicuos. Adoptamos la posición de plancha. Ahora con un giro de cadera hacia afuera despegamos el codo de ese lado quedando apoyado con la mano. En forma rápida damos el rodillazo lateral. Volvemos al inicio y giramos cadera al lado opuesto para dar otro rodillazo. 20 repeticiones continuas por cada lado en 4 series.
![VID_20210617_15-1623961704426.gif](https://images.hive.blog/DQmNkJb1M85ixDDQWpLRW5dqzN8QgKSiaHP8pKn6jLATu68/VID_20210617_15-1623961704426.gif)
>**<div class="phishy">Plank + outside hip twist and side knee</div>**
>Powerful full-body workout with an added bonus for oblique abs. We adopt the plank position. Now with a turn of the hip outwards, we detach the elbow on that side, remaining supported with the hand. Quickly we give the lateral knee. We go back to the beginning and turn the hips to the opposite side to give another knee. 20 continuous repetitions on each side in 4 series.
![IMG_20210617_154604-1.jpg](https://images.hive.blog/DQmZPuB24qMS8NvMpg3aZG1q8PJmo85Ck8aFwQcPGtAxVJU/IMG_20210617_154604-1.jpg)
![IMG_20210617_154611-1.jpg](https://images.hive.blog/DQmaFB5Eo11Uuee8m8TWPL1jfrxbqfjypNcRpeNW7Nkuj7h/IMG_20210617_154611-1.jpg)
![IMG_20210617_154615-1.jpg](https://images.hive.blog/DQmNyMWUNnDtVW8SqquYpzaBE9V983yUWST91znwygfD6zz/IMG_20210617_154615-1.jpg)
![IMG_20210617_154630-1.jpg](https://images.hive.blog/DQmNbDBbPEHPbLCyDxx66nkEwgWJ19AoRk6sVCUDTVBMtYx/IMG_20210617_154630-1.jpg)
![IMG_20210617_154636-1.jpg](https://images.hive.blog/DQmdSJd58b49boVij8HohpFKctnZjmfrVuSG3YoDu1m8Da8/IMG_20210617_154636-1.jpg)
![IMG_20210617_154640-1.jpg](https://images.hive.blog/DQmdu6rbW6ocGdgfceohMGikWLrdNMeJPYJYLUXxfr9HeU9/IMG_20210617_154640-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Sierra circular en crochet</div>**
Aquí fortalecemos en velocidad el tren superior, además de poner tensión en el abdomen por el constante giro de torso. Nos ubicamos de pie en posición frontal de combate. Ahora con la velocidad de un sierra circular damos con cada brazo golpes de crochet. En cada golpe se debe girar el torso. Los golpes son rápidos. 20 repeticiones por cada brazo en 4 series.
![VID_20210617_15-1623962217899.gif](https://images.hive.blog/DQmbxZo87qv2tYBDcLLTkxp7CzsrssDXVEyEQvG6Gd39mXa/VID_20210617_15-1623962217899.gif)
>**<div class="phishy">Crochet circular saw</div>**
>Here we strengthen the upper body in speed, in addition to putting tension on the abdomen due to the constant torso twist. We stand in a frontal combat position. Now with the speed of a circular saw we give crochet blows with each arm. In each blow the torso must be rotated. The blows are fast. 20 repetitions for each arm in 4 series.
![IMG_20210617_155116-1.jpg](https://images.hive.blog/DQmbSNZVc9bzD26QJxY18xEKZe9mrvuSN8pq5R6H7EBTXG6/IMG_20210617_155116-1.jpg)
![IMG_20210617_155119-1.jpg](https://images.hive.blog/DQmbDKPqKNwBSEeEjGA2eZWTKj9tXwzC7ZBH3LwARqbSsQN/IMG_20210617_155119-1.jpg)
![IMG_20210617_155122-1.jpg](https://images.hive.blog/DQmXpvaZ3WrR3Dgp7rgYitAukV5JwxfF9YN4k7DLcu4mrtA/IMG_20210617_155122-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Cambio de guardia en velocidad / Abajo + extensión y flexión</div>**
Espectacular movimiento para un desarrollo corporal integral. Estando en posición frontal de combate, en forma rápida hacemos los movimientos de piernas o cambios de guardia uno dos. Nos vamos hacia abajo, hacemos la extensión de plancha y flexionamos el tren inferior. Vomvemos a subir ejecutando 20 repeticiones por todo el ciclo en 4 series.
![VID_20210617_15-1623962605626.gif](https://images.hive.blog/DQmXSEHHfbvZePrS5Le2WL1u2EJnibVGYW2jc8GEvbFJaYZ/VID_20210617_15-1623962605626.gif)
>**<div class="phishy">Changing of the guard in speed / Down + extension and flexion</div>**
>Spectacular movement for a comprehensive body development. Being in a frontal combat position, we quickly do the leg movements or changes of guard one two. We go down, do the plank extension and flex the lower body. We go up by executing 20 repetitions throughout the cycle in 4 series.
![IMG_20210617_155340-1.jpg](https://images.hive.blog/DQmXnovaayaftxZYf8jwPTNrcBp6SEYNhQu6NTPPPHcCWQQ/IMG_20210617_155340-1.jpg)
![IMG_20210617_155343-1.jpg](https://images.hive.blog/DQmcojJTakHWBjUxVDD47tRHhVoLcKsAsaYyqD4YSdCbxsj/IMG_20210617_155343-1.jpg)
![IMG_20210617_155346-1.jpg](https://images.hive.blog/DQmY3RwEZ53Piby5ALJjkczTR8enzod5pECHR1hQXEzFfNd/IMG_20210617_155346-1.jpg)
![IMG_20210617_155351-1.jpg](https://images.hive.blog/DQmTY76xrnwWHyBWPHS8RwD5ucf9k6ptgZxFWFuuXt3hDTs/IMG_20210617_155351-1.jpg)
![IMG_20210617_155354-1.jpg](https://images.hive.blog/DQmWHwbDFAHvvEbuWdSjkQSUfpqN5NUvNrTbSaFt8eT8fHR/IMG_20210617_155354-1.jpg)
![IMG_20210617_155358-1.jpg](https://images.hive.blog/DQmZ3PJPhvDHgvCV1vAj3k8arfNAUyZprXF1FLBCgHyiUGv/IMG_20210617_155358-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Zancadas delanteras y traseras + golpes frontales</div>**
Aquí trabajamos primero de un lado, luego del otro. De igual manera será favorecido todo el tren inferior. En segundo plano se siente la tensión en los brazos. Posición frontal de combate. De inmediato con una pierna hacemos la zancada frontal liberando ambos golpes frontales. Con la misma pierna retrocedemos recogiendo los brazos para dar la zancada trasera + los goles frontales. Ejecutamos 20 repeticiones con esa pierna. Al terminar realizamos el mismo movimiento con la pierna opuesta por 20 repeticiones más. Todo el ciclo en 4 series.
![VID_20210617_15-1623962762435.gif](https://images.hive.blog/DQmVRFpDc9RNP2GYmMjoj2TLFyGXYDTzRv6ycsF76bNWgQE/VID_20210617_15-1623962762435.gif)
![IMG_20210617_155822-1.jpg](https://images.hive.blog/DQmehvxtrTN2tJc9iufUbv7HkLTQ7TdbNrayaonfgR7QYWy/IMG_20210617_155822-1.jpg)
![IMG_20210617_155642-1.jpg](https://images.hive.blog/DQmRV8MCJEr7yMnQMoSiKRjH7HLwNKsRuKkkx2Uj1DPuHEM/IMG_20210617_155642-1.jpg)
![IMG_20210617_155646-1.jpg](https://images.hive.blog/DQmRqBBrigob84oWUVqUuDxwjqznFoatzRtCbwTuNgfgH2Q/IMG_20210617_155646-1.jpg)
![IMG_20210617_155651-1.jpg](https://images.hive.blog/DQmTAWTfR1dQMsrLHc1PZDzHEtyBMcm4Gx1AUoUxhsJjkuW/IMG_20210617_155651-1.jpg)
>**<div class="phishy">Front and rear lunges + front strikes</div>**
>Here we work first on one side, then the other. In the same way, the entire lower body will be favored. In the background you can feel the tension in your arms. Front fighting position. Immediately with one leg we make the front stride releasing both front blows. With the same leg we go back picking up the arms to give the rear stride + the frontal goals. We do 20 repetitions with that leg. At the end we perform the same movement with the opposite leg for 20 more repetitions. The whole cycle in 4 series.
![VID_20210617_15-1623963680135.gif](https://images.hive.blog/DQmdDg54A9g9doGJbHYnWUPQdedGvfiRhyLwoJ77vmtnWGH/VID_20210617_15-1623963680135.gif)
![IMG_20210617_155636-1.jpg](https://images.hive.blog/DQmaHDxqMvmdbXucMC9cy6dmPhcEqmmP7sb5QAnoi1ouk7n/IMG_20210617_155636-1.jpg)
![IMG_20210617_155826-1.jpg](https://images.hive.blog/DQmbGXMqqaQvffKu1EkAJkwgUDqr3We31G6G4SrCSYhNz9P/IMG_20210617_155826-1.jpg)
![IMG_20210617_155830-1.jpg](https://images.hive.blog/DQmcqUQBF1dJi9iwJU8v1RHwc13r6hp3c7aSUa3TW18koyc/IMG_20210617_155830-1.jpg)
![IMG_20210617_155833-1.jpg](https://images.hive.blog/DQmR68NGuowvbr1JUDyjMUuFXhA8MWX15KEsS1VaxqH3Y7i/IMG_20210617_155833-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
<center>**<div class="phishy">Relajación Corporal</div>**</center>
Una vez ejecutado todo el circuito completo, nos vamos a la relajación muy importante para enfriar el cuero.
><center>**<div class="phishy">Body Relaxation</div>**</center>
>Once the entire circuit has been completed, we go to the very important relaxation to cool down the leather.
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
**<div class="phishy">Hiperextensión</div>**
Nos acostamos boca abajo con las manos detrás de la cabeza. En forma suave elevamos el torso por unos segundos, bajamos y subimos y nos mantenemos así hasta cumplir 3 minutos.
![VID_20210617_16-1623963790509.gif](https://images.hive.blog/DQmaxE1YAvFC7RNu6hJMvKwkmZoikEt8kR45YytsGcHm7zD/VID_20210617_16-1623963790509.gif)
>**<div class="phishy">Hyperextension</div>**
>We lie on our stomach with our hands behind our heads. In a gentle way we raise the torso for a few seconds, we go down and up and we stay that way until 3 minutes.
![IMG_20210617_160006-1.jpg](https://images.hive.blog/DQmSHM6r8fqyMRF8iXiudqvPiKSXKNs9mwsuy2ddwiBuYMK/IMG_20210617_160006-1.jpg)
![IMG_20210617_160011-1.jpg](https://images.hive.blog/DQmS6rAiHuEXmRbsobPAx7Vn99vD53h8JEVeLP5NKDC98nv/IMG_20210617_160011-1.jpg)
![2021-04-23 17.01.44.png](https://images.hive.blog/DQmXq2iXNGyKdNYkjCuKm59PkCkkwS5sxoVfBToi1e7Feva/2021-04-23%2017.01.44.png)
Oh mi Dios que espectacular rutina. Todo esto es para ustedes mi gente que se merecen lo mejor, y aquí están en presencia de lo mejor de lo mejor en rutinas de ejercicios. Lo más importante es que siempre estén motivados y tengan esa autoestima por las nubes. Saludos y hasta pronto.
>Oh my God what a spectacular routine. All of this is for you my people who deserve the best, and here you are in the presence of the best of the best in exercise routines. The most important thing is that they are always motivated and have that self-esteem through the roof. Greetings and see you soon.
# <center>**<div class="phishy">...Gracias Por Visitar...</div>**</center>
![VID_20210617_16-1623963930316.gif](https://images.hive.blog/DQmYb2Tow2sWrjuJhMQ9VcJbMhEtGdr4t6dNTfYrUXD3n3Y/VID_20210617_16-1623963930316.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>
![IMG20201027WA0003.jpg](https://files.peakd.com/file/peakd-hive/omarcitorojas/pGxOGlmN-IMG-20201027-WA0003.jpg)
![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)
Imágenes Fotográficas, tomadas por mi hijo Miguel Rojas.
>Photographic images, taken by my son Miguel Rojas
**Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)</p></div>**" |
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block_num | 54,880,425 |
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transaction_num | 16 |
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