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json | "{"summoner": "starter-189-Y7XG7", "monsters": ["starter-29-uaklh", "starter-185-81K8J", "starter-24-DAFer", "starter-183-XaFmX", "starter-28-Dp2Cd"], "trx_id": "5bc0167f7b30bd07f7c0158ea413b2e4fa4eda1f", "app": "steemmonsters/0.7.130", "secret": "mQhu9Q2xTu", "team_hash": "e5932001dec2e7d12aacaa76e12a35b1"}" |
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json | "{"summoner": "starter-16-3IeBe", "monsters": ["starter-60-5wnRV", "starter-194-WqCx9", "starter-66-k5Wda", "starter-172-RXd4i", "starter-17-o29mS", "starter-18-i1Esu"], "trx_id": "00396fd9229a4f2f0a31bd99da133c744cc5f805", "app": "steemmonsters/0.7.130", "secret": "SFBX5HaqH9", "team_hash": "8f1e34c6b8945a17c49cf3b7f4c100be"}" |
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json | {"to":"sl-hive","qty":1900,"token":"DEC","type":"withdraw","memo":"chuckyfucky","app":"steemmonsters/0.7.130","n":"70asYsiXFO"} |
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json | {"items":["25a964b4d0aceb09282eb2a755e3eb372b620aba-7"],"price":"0.810","market":"monstermarket","currency":"DEC","app":"monstermarket-io/1.5.12"} |
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json | {"items":["bcae8333338eea21850f80cdc6d4caf5f14f1b18-21"],"currency":"DEC","days":7,"app":"steemmonsters/0.7.130","n":"uOFzVlWM3v"} |
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json | {"type":"quest","quest_id":"263810a3ab734721452b9383f394cd6121c16703","app":"steemmonsters/0.7.130","n":"gvRNFJGwtd"} |
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json | {"type":"quest","quest_id":"d091b0c6905301eb8c4c365dba08f9c224336a3c","app":"steemmonsters/0.7.130","n":"WkvOCgxvyN"} |
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json | {"to":"duong000","qty":59,"token":"DEC","type":"withdraw","memo":"duong000","app":"steemmonsters/0.7.130","n":"nua5OqUT5z"} |
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json | {"type":"quest","quest_id":"7045e2967a8fddb1133c6cb90f4a36b0aaabfd79","app":"steemmonsters/0.7.130","n":"GuKLciVE4s"} |
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parent_permlink | hive-189157 |
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author | omarcitorojas |
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permlink | esp-intensidad-superior-adquiere-fuerza-y-potencia-muscular-eng-superior-intensity-gain-muscle-strength-and-power |
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title | "[Esp] Intensidad Superior... Adquiere fuerza y potencia muscular [Eng] Superior Intensity... Gain muscle strength and power" |
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body | "<div class="text-justify"><p>Bienvenidos a una nueva jornada #deportiva con los verdaderos especialistas en actividad fÃsica; ofreciendo ejercicios poderosos y de calidad los cuales te permiten obtener beneficios corporales maravillosos. El dÃa de hoy #hive y lo mejor en #deportes @fulldeportes te ponen a mover ese esqueleto. Nos vamos con una rutina especial de flexiones, ejercicios que nos proporcionan fuerza, potencia y resistencia en el área superior del cuerpo. Sin embargo, a pesar de que las flexiones enfatizan el desarrollo de ese tren superior, con las variantes propuestas también trabajan en segundo plano el resto de los grupos musculares. Mis ejercicios son dinámicos, variados, motivantes y por supuesto efectivos. En tal sentido, en dos estaciones del circuito vamos a utilizar una caja de cervezas para ejecutar las respectivas elevaciones que representan nuestras variantes. Caja atleta, osea ustedes pueden usar un banquito, un bloque, una caja resistente, o cualquier material que permita generar elevación. Vamos mi gente que cada rutina es especial y como ustedes también lo son, estoy totalmente convencido que esta la van ejecutar con éxito. Vamos entonces a disfrutar y a entrenar.
<center>![0001-7266469534_20210905_174403_0000.png](https://images.hive.blog/DQmNW6gV7L4kf7xyA3ZLc3AA5csRcxKc7GB6ZDgMuXAHdNZ/0001-7266469534_20210905_174403_0000.png)
Imagen de mi AutorÃa Editada por/Image of my Authorship Edited by [Canva](https://www.canva.com/es_419/)</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>
>Welcome to a new #sport day with the true specialists in physical activity; offering powerful and quality exercises which allow you to obtain wonderful bodily benefits. Today #hive and the best in #sports @fulldeportes make you move that skeleton. We go with a special push-up routine, exercises that provide us with strength, power and resistance in the upper body area. However, despite the fact that the push-ups emphasize the development of that upper body, with the proposed variants the rest of the muscle groups also work in the background. My exercises are dynamic, varied, motivating and of course effective. In this sense, in two stations of the circuit we are going to use a box of beers to execute the respective elevations that our variants represent. Athlete box, that is, you can use a bench, a block, a resistant box, or any material that allows you to generate elevation. Come on my people, each routine is special and as you are too, I am totally convinced that this will be executed successfully. So let's enjoy and train.
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# <center>**<div class="phishy">Estructura de la #Rutina</div>**</center>
# <center>**<div class="phishy">Calentamiento Corporal</div>**</center>
* Apertura lateral de brazos con flexión de torso.
* Azotar la cuerda en salto.
# <center>**<div class="phishy">#Rutina Activa</div>**</center>
* Flexiones arriba y abajo con pierna elevada.
* Flexiones diamante en elevación y piernas abiertas.
* Flexiones con torción lateral.
* Flexiones brazos abiertos con elevación de un lado.
# <center>**<div class="phishy">Relajación Corporal</div>**</center>
* Extensión y apertura lateral de brazos.
>### <center>**<div class="phishy">Structure of the #Routine</div>**</center>
>### <center>**<div class="phishy">Body Warming</div>**</center>
>* Lateral arms opening with torso flexion.
>* Whip the rope in jump.
>### <center>**<div class="phishy">Active #Routine</div>**</center>
>* Push-ups up and down with raised leg.
>* Diamond push-ups in elevation and open legs.
>* Push-ups with lateral twist.
>* Open arms push-ups with one side elevation.
>### <center>**<div class="phishy">Body Relaxation</div>**</center>
>* Extension and lateral opening of arms.
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.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.
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# <center>**<div class="phishy">Calentamiento Corporal</div>**</center>
Los calentamientos son tan poderosos como los ejercicios que vienen a continuación. Recuerden siempre calentar, ya que con ello ponemos el cuerpo a tono y evitamos las molestas lesiones.
>### <center>**<div class="phishy">Body Warming</div>**</center>
>The warm-ups are just as powerful as the exercises that follow. Always remember to warm up, since with this we put the body in tune and avoid annoying injuries.
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Apertura lateral de brazos con flexión de torso</div>**
Piernas abiertas un poco flexionadas. Flexionamos el torso hacia adelante. Extendemos brazos con puños cerrados y casi juntos. Ahora como si tuviéramos una liga, hacemos tensión abriendo y cerrando los brazos por 3 minutos continuos.
![VID202109031724-1630879280745.gif](https://images.hive.blog/DQmWGJD4AezDkqxuJeRyztdsUH2kgJU9p15raxJjKmGyDqj/VID202109031724-1630879280745.gif)
>### **<div class="phishy">Side opening of arms with torso flexion</div>**
>Legs open a little bent. We flex the torso forward. We extend arms with closed fists and almost together. Now as if we had a garter, we make tension by opening and closing the arms for 3 continuous minutes.
![IMG20210903174214~3.jpg](https://images.hive.blog/DQmdtogvYhyfsR84XzBNKaeWMFjYmv5dnXbzRNiqAHdhZJB/IMG20210903174214~3.jpg)
![IMG20210903174216~2.jpg](https://images.hive.blog/DQmRY8uMaFTjfzwQVqdNGaJVAZkGU2EanWDypjWhPVNHxw7/IMG20210903174216~2.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Azotar la cuerda en salto</div>**
Piernas un poco abiertas y flexionadas. Los brazos al frente un poco Flexionados y con manos empuñadas. Ahora como si de agarrar una cuerda gruesa se tratara, iniciamos a dar saltos despegando los pies del suelo, y al mismo movemos los brazos hacia arriba y hacia abajo simulando mover la cuerda. 3 minutos de azotes.
![VID202109031724-1630879381555.gif](https://images.hive.blog/DQmSiFaLi4gsYLYEo461CJcuWSq6qgmPuURwXNcpsPCvZJy/VID202109031724-1630879381555.gif)
>### **<div class="phishy">Spank the jump rope</div>**
>Legs slightly open and bent. The arms in front a little bent and with clenched hands. Now, as if it were grabbing a thick rope, we begin to jump by taking our feet off the ground, and at the same time we move our arms up and down, simulating moving the rope. 3 minutes of spanking.
![IMG20210903174418~3.jpg](https://images.hive.blog/DQmdgCxSpSmzWnZZFkiButysacJXzAWPbtym5PV5t4SsvVV/IMG20210903174418~3.jpg)
![IMG20210903174422~2.jpg](https://images.hive.blog/DQmdrXCkSRrfeBa8M4QfZBDhfku34RqMxmvcXPSmFD2SriP/IMG20210903174422~2.jpg)
![IMG20210903174425~2.jpg](https://images.hive.blog/DQmQxU9S5S1wHjWCCu2wJP1QD9yN3ASzCbRmMtkL8bsJX5Y/IMG20210903174425~2.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# <center>**<div class="phishy">#Rutina Activa</div>**</center>
Luego del poderoso calentamiento nos vamos de lleno con los ejercicios centrales de la rutina. Vamos que esto es pura intensidad superior. Fuerza amigos. Recuerden trabajar a su ritmo, dominen el ejercicio y avancen. Descansen entre series e hidrátense.
>### <center>**<div class="phishy">Active #Routine</div>**</center>
>After the powerful warm-up we go fully with the core exercises of the routine. Come on, this is pure superior intensity. Force friends. Remember to work at your own pace, master the exercise and move on. Rest between sets and hydrate.
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Flexiones arriba y abajo con pierna elevada</div>**
Énfasis en el tren superior. La variante de pierna elevada trabaja esa zona. Abdomen y glúteos contraÃdos. En este ejercicio la pierna que se eleva será la del mismo lado que hará el movimiento. Posición de flexiones con manos a nivel de hombros. En este caso elevamos la pierna derecha. Ahora despegamos la mano derecha, abrimos el brazo hacia arriba, hacemos la flexión, subimos, abrimos el mismo brazo derecho al lado ubicándolo al mismo nivel del brazo opuesto y hacemos otra flexión, siempre con la pierna derecha elevada. 15 repeticiones de ese lado. Al terminar, ejecutamos el mismo movimiento pero ahora se eleva la pierna izquierda, y se ejecutan las flexiones arriba y al lado con el brazo izquierdo por 15 repeticiones más. Todo el ciclo en 4 series.
![VID202109031725-1630879478603.gif](https://images.hive.blog/DQmdfncLgnapoG8WkCcKKyuvmCmPGxDrRuiyqQfgZF7TZPY/VID202109031725-1630879478603.gif)
![IMG20210903174445~2.jpg](https://images.hive.blog/DQmPKZX19XKNyPK4p61nSKz9ooEUL9t4P3XPSAMSZXKZhFm/IMG20210903174445~2.jpg)
![IMG20210903174448~2.jpg](https://images.hive.blog/DQmNxVgyfyhytQjeeuyqtgxfTVQEsaCxXdBAu11VKK3gseZ/IMG20210903174448~2.jpg)
![IMG20210903174452~2.jpg](https://images.hive.blog/DQmbVGF8fJ4icbWnNXbeEfWdzcQg1WAPajMgEiqTa9b2TRj/IMG20210903174452~2.jpg)
>### **<div class="phishy">Push-ups up and down with raised leg</div>**
>Emphasis on the upper body. The raised leg variant works that area. Contracted abdomen and buttocks. In this exercise, the leg that rises will be the one on the same side that will do the movement. Push-up position with hands at shoulder level. In this case we raise the right leg. Now we take off the right hand, we open the arm upwards, we do the flexion, we go up, we open the same right arm to the side placing it at the same level as the opposite arm and we do another flexion, always with the right leg raised. 15 reps on that side. When finished, we execute the same movement but now the left leg is raised, and the push-ups are executed up and to the side with the left arm for 15 more repetitions. The whole cycle in 4 series.
![VID202109031726-1630879583106.gif](https://images.hive.blog/DQmQUVtSimvPTCLPAwX6x6AoTmHSgTe7ReFkZCNAdxi1biC/VID202109031726-1630879583106.gif)
![IMG20210903174514~4.jpg](https://images.hive.blog/DQmT1AAGmFbQHEkyYpLHsapMdx9neYfBRvNAd8aXwuQughs/IMG20210903174514~4.jpg)
![IMG20210903174516~4.jpg](https://images.hive.blog/DQmdijDZJDHasEyckBwmtEUuybdHHJ2Buq9xgZ4zdU2ohQ7/IMG20210903174516~4.jpg)
![IMG20210903174519~3.jpg](https://images.hive.blog/DQmSjqhdWYLbftaCv9e58YuzFNEh137SHKrpgo1jwUf8GKR/IMG20210903174519~3.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Flexiones diamante en elevación y piernas abiertas</div>**
Aquà por la posición de las manos en forma diamante, se genera espectacular tensión en el tren superior. De igual manera se trabaja el abdomen y glúteos al mantenerlos contraÃdos. Por otro lado, con la variante en piernas también trabajamos esa zona. Esto es fabuloso. No olvidemos usar la caja o el material de su agrado. Vamos. Ubicamos las manos en forma de diamante sobre la caja o el intrumento utilizado para generar elevación del tren superior. Abrimos las piernas lo más que podamos. Ya en posición ejecutamos 20 flexiones diamante en 4 series.
![VID202109031730-1630879698254.gif](https://images.hive.blog/DQmZNnoo6oNTEPheoriwsR5DQYgMZ7BGH7465YjHCaJxr1B/VID202109031730-1630879698254.gif)
>### **<div class="phishy">Diamond push ups and legs spread</div>**
>Here, due to the position of the hands in a diamond shape, spectacular tension is generated in the upper body. In the same way, the abdomen and buttocks are worked by keeping them contracted. On the other hand, with the leg variant we also work that area. This is fabulous. Let's not forget to use the box or material of your liking. Let's go. We place our hands in a diamond shape on the box or the instrument used to generate elevation of the upper body. We spread our legs as wide as we can. In position we execute 20 diamond push-ups in 4 series.
![IMG20210903174559~3.jpg](https://images.hive.blog/DQmdbSZNdM9GjhJqnCpzKte8sy724GGPQ4UkosR3ZFw5Ar7/IMG20210903174559~3.jpg)
![IMG20210903174604~3.jpg](https://images.hive.blog/DQmY1BnLpc277jjLANuprsLBRX4LuoYUdhSk74nwR6Lo8Km/IMG20210903174604~3.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Flexiones con torción lateral</div>**
Aquà adoptamos la posición de flexiones, con la salvedad de que debemos doblar el torso a un lado ubicando ambas manos del mismo lado de la torción. Estando en esa posición ejecutamos 20 flexiones. Culminamos, hacemos la flexión del torso al lado opuesto, ubicamos manos de ese lado y ejecutamos 20 repeticiones más. Todo en 4 series.
![VID202109031732-1630879889411.gif](https://images.hive.blog/DQmfYDXGR6Fu7z3CCWJjdimQmfvihruR1MHmVzwvV47AoJ5/VID202109031732-1630879889411.gif)
![IMG20210903174638~3.jpg](https://images.hive.blog/DQmXPKdbZETqbWwgzgVfhB2NuXBgVSiqxT6p6sbpPCLpUQf/IMG20210903174638~3.jpg)
![IMG20210903174641~3.jpg](https://images.hive.blog/DQmYnVUzG71MRZ1CXkeMTdnhzhEfYz5h7tyfuExAdGqbUsL/IMG20210903174641~3.jpg)
>### **<div class="phishy">Side twist pushups</div>**
>Here we adopt the push-up position, with the exception that we must bend the torso to one side placing both hands on the same side of the twist. Being in that position we execute 20 push-ups. We finish, we do the torso flexion to the opposite side, we place hands on that side and we execute 20 more repetitions. All in 4 series.
![VID202109031733-1630880039416.gif](https://images.hive.blog/DQmWeeE959NHY7quudY6XLpSattaCdrLqu8thqeh6iT2JtN/VID202109031733-1630880039416.gif)
![IMG20210903174656~3.jpg](https://images.hive.blog/DQmNv8vX82E8En1a9CvBFFyghsxMeuWbnpDvMH4uZ9RYutT/IMG20210903174656~3.jpg)
![IMG20210903174658~3.jpg](https://images.hive.blog/DQmSvtQEkJGWBF3Z6nKuXzh4fDCwgdezZcBnmpbG2WHW1Ck/IMG20210903174658~3.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Flexiones brazos abiertos con elevación de un lado</div>**
Ejercicio fabuloso para el tren superior. Con la elevación generada se produce tensión del lado que queda en suelo, además de desarrollar a plenitud los pectorales por ubicar los brazos separados. Usamos nuevamente la caja o el material de su preferencia. Nos ubicamos en posición de flexiones con los brazos abiertos. Elevamos un lado del tren superior colocando una mano sobre la caja o material. Estando en esa posición ejecutamos 20 flexiones, notarás que el cuerpo se inclina más del lado que está en el suelo. Terminamos las repeticiones, y ahora colocamos la mano opuesta en la caja, se genera elevación, abrimos brazos y pum, realizamos 20 flexiones más. Todo en 4 series.
![VID202109031737-1630880161482.gif](https://images.hive.blog/DQmVpppWcyN374pwgBeytXsv34T6Jrv78SW3Urf72S6yFJs/VID202109031737-1630880161482.gif)
![IMG20210903174811~3.jpg](https://images.hive.blog/DQmRzn2x2SCNXXuCDbC6JyMi5JHBy51gKqN76oH9FCLj6FF/IMG20210903174811~3.jpg)
![IMG20210903174813~4.jpg](https://images.hive.blog/DQmZf7TP2ui3CmvHESK1usNHGcXEaTScV8FriZPQNkX6q3H/IMG20210903174813~4.jpg)
>### **<div class="phishy">Open arms push-ups with one side lift</div>**
>Fabulous exercise for the upper body. With the elevation generated, tension is produced on the side that remains on the ground, in addition to fully developing the pectorals by placing the arms apart. We use again the box or the material of your preference. We are in a push-up position with open arms. We raise one side of the upper body by placing a hand on the box or material. Being in that position we execute 20 push-ups, you will notice that the body leans more on the side that is on the ground. We finish the repetitions, and now we place the opposite hand on the box, lift is generated, we open arms and bang, we do 20 more push-ups. All in 4 series.
![VID202109031737-1630880260528.gif](https://images.hive.blog/DQmegiLzxYcnwQh7y2cY94TJuYtWXRYhrd6GvhXRGwL4wsU/VID202109031737-1630880260528.gif)
![IMG20210903174834~4.jpg](https://images.hive.blog/DQmNNQnX5gKwWouFUGvVApn7Wy9Uwr4qHpH54oXWaYjKsEX/IMG20210903174834~4.jpg)
![IMG20210903174836~4.jpg](https://images.hive.blog/DQmW6pwQzroRxHF9SGi8kbB5nKCZphzZNyPC7ib6YmDQ58T/IMG20210903174836~4.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# <center>**<div class="phishy">Relajación Corporal</div>**</center>
Culminamos los ejercicios fuertes. Ahora nos relajamos y en cada movimiento respiramos y exhalamos.
>### <center>**<div class="phishy">Body Relaxation</div>**</center>
>We finish the strong exercises. Now we relax and with each movement we breathe in and out.
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
# **<div class="phishy">Extensión y apertura lateral de brazos</div>**
De pie con piernas abiertas a nivel de los hombros. Brazos flaxionados al pecho con manos abiertas y palmas juntas con si estuvieran rezando. Tomamos aire, extendemos los brazos al frente y luego los abrimos a los lados exhalando el aire. Regresamos a posición inicial tomando de nuevo aire, y repetimos el ejercicio hasta cumplir 3 minutos.
![VID202109031740-1630880347468.gif](https://images.hive.blog/DQmVtTHp4qD2w28SouUcuLozFMgsqpnBW2gPgWzasyaRqz8/VID202109031740-1630880347468.gif)
>### **<div class="phishy">Extension and lateral opening of arms</div>**
>Stand with legs spread at shoulder level. Arms flaxed to the chest with open hands and palms together as if they were praying. We take a breath, extend our arms in front and then open them to the sides, exhaling the air. We return to the starting position taking air again, and repeat the exercise until we are 3 minutes.
![IMG20210903174918~4.jpg](https://images.hive.blog/DQmeW6SbucDg8s9FJH9aSZgV8xpsszCV2MGfhXHbz6xn3HY/IMG20210903174918~4.jpg)
![IMG20210903174921~3.jpg](https://images.hive.blog/DQmT94xRE7xvKUeob1wenw9R3nDmF1kCyGkz2xAqfiTtTtj/IMG20210903174921~3.jpg)
![IMG20210903174924~4.jpg](https://images.hive.blog/DQmbfQYZM9EbDYbbfvMViKSK5HEqPeiF2itLk4FacRmRX93/IMG20210903174924~4.jpg)
![4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png](https://images.hive.blog/DQmRWi9wYG2pFcssxKjMXGXArFjUu1Wcu76L9hes5xnuwes/4PYjjVwJ1UdtKm1ixfRE6SfgaSiANQC1qU1d2n4Efsmt4THdwQH7PCNHej1bsvxAXwv8V1pBCeS4zdjuc1FWFeBfXuN2EcGZsT5t2W9g5LJ.png)
Aquà todo es paz, ejercicios, motivación y felicidad. Cada rutina que proponemos y ejecutamos nos otorga beneficios maravillosos. No más estrés, no más sedentarismo, fuera la negatividad y bienvenida la fuerza, la velocidad, la potencia, el dinamismo y todo el positivismo que podamos recibir. Sigamos adelante. Saludos y hasta pronto.
>Here everything is peace, exercises, motivation and happiness. Each routine that we propose and execute gives us wonderful benefits. No more stress, no more sedentary lifestyle, out of negativity and welcome strength, speed, power, dynamism and all the positivity that we can receive. Let's move on. Greetings and see you soon.
# <center>**<div class="phishy">...Gracias Por Visitar...</div>**</center>
![VID202109031740-1630880481288.gif](https://images.hive.blog/DQmabekaEmpFdt62U9L4h4dnhyb3sSuFDnzqU6ZcXZ7fiLc/VID202109031740-1630880481288.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, 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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json | {"trx_id":"cca66a533e8fb6380d50a404e8b5b56eb8fb36c8","summoner":"C1-38-U8645MSU0W","monsters":["C1-40-9OU8ZBHTN4","C3-101-HM4DIDYDTS","C1-65-U9ZWF0DGGW","C1-34-JYKR02511S","C1-39-L94PM6T9CG","C1-43-PD5YJIR3DC"],"secret":"h6VBmrsfsr"} |
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extensions | [] |
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signatures | 0. | 1f40256ef19a7d34944d6d1884492477d5a8c76aabc30f737c8c89bfb2e65f15e472ab8913537b74a94321b85dd226bf64cf95852dd4107ec6ff2d99b351a627a1 |
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transaction_id | fadf83fa39a8d819cdf0a3bba9ee4dff640326ef |
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block_num | 57,178,005 |
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transaction_num | 78 |
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