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json | {"to":"gamecoin1773","cards":["C3-347-365QOFDZ8W"],"app":"splinterlands/0.7.139","n":"izePCrHcrq"} |
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json | {"to":"cuongcoin247","cards":["C3-343-04RZVKAJ4W","C3-343-0CRABII8QO","C3-343-0E6CKC4NHS","C3-343-0FMPMVYTA8","C3-343-0GK2GFPJIO"],"app":"splinterlands/0.7.139","n":"G9wF96qHyJ"} |
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json | {"to":"ding3895","cards":["C3-331-F7EPPCN5F4","C3-334-YGJYEFYE1S","C3-340-GWOG5BA4CG","C3-340-GVCNNNIGKW","C3-340-ODSHHVLDI8","C3-341-51A1TEOH34","C3-341-JNQT3QFVLS","C3-343-YR726OAXF4","C3-347-IQ0G1BG72O","C3-348-PHKNAET1BK","C3-349-16UITKW6M8"],"app":"splinterlands/0.7.133","n":"fzp1TjSu3B"} |
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json | {"to":"progame12","cards":["G3-334-1XI099ZMV4","G3-334-2IJ84U02Z4","G3-334-M07RCT6YI8","G3-334-M91CGEJQ8W","G3-334-OSKUL5BC5C"]} |
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json | {"type":"quest","quest_id":"301da0d41d1576d01fa509e7f5e1c9d9e97d218f","app":"splinterlands/0.7.139","n":"dkm3iotfiy"} |
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json | {"to":"bi9vv","cards":["G3-285-L0KY70LIOG","C3-337-HCAWAR67GW","C3-337-ZPXXRRMIM8","C3-340-FDKDWOPSF4"]} |
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json | {"type":"quest","quest_id":"dafc61bb680560c137c4dd820e50faf869986321","app":"splinterlands/0.7.170","n":"wdhTN4gnYN"} |
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id | sm_submit_team |
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json | {"cards":["G5-268-30F3GFML40","G5-268-MDM055I3KW","G3-346-7I7FCXM2PC","G3-346-OJMURD7UF4","G3-346-SDUF4LQDK0","G3-346-UBAPQOZ5KW","G3-350-9H6757ICJ4","G3-350-EW7XTEB67K","G3-350-HA5LX6SI34","G3-340-HW6EZ1NY8G","G3-340-IPRZZ5UARK","G3-340-QWDRSGJXDS","G3-340-RGYBYNAMWW","G3-340-RTL4YDA8TS","G3-340-S09GY9U4I8","G3-340-S667T0S2XS","G3-340-UMV5ZD2P1S","G3-340-XQRDFIJB5C","G3-349-4M38AG66HS","G3-349-K6RYUFBJB4","G3-349-MVM46MVDWG","G3-349-YFB9NLO468","C3-347-QTQRI4GM5S","G7-358-KAWIP00O8W"],"to":"olgakuhlman556"} |
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id | sm_undelegate_cards |
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json | {"cards":["G3-219-3RVBPW8D80","C3-336-V1EKIT12YO","C3-336-WJ9MNVHTUO","C3-336-M49AATGZKW","C3-343-2SK87HW8IO","C7-427-0F4ZBH4QTS"]} |
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json | {"type":"quest","quest_id":"c6fa92a1b6b086176f5c1538a18f11b7e5e32c90","app":"splinterlands/0.7.170","n":"uHg1EkZOPi"} |
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parent_permlink | hive-189157 |
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author | edmundochauran |
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permlink | hagamos-ejercicios-con-banda-elastica-para-tren-inferior-fortaleciendo-y-tonificados-estas-zonas-olvidadas-de-nuestro-cuerpo |
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title | "Hagamos ejercicios con banda elástica para tren inferior fortaleciendo y tonificados estas zonas olvidadas de nuestro cuerpo." |
---|
body | "Hola como esta mi comunidad deportiva por excelencia de #Hive, la cual lleva por nombre @fulldeportes, el mejor sitio con la actualidad deportiva y asà como también con los mejores analistas, comentaristas e informantes del mundo deportivo, tanto como en conocimientos escritos y en videos, asà que vamos te invito a que leas mi post el dia de hoy, pues te puedo adelantar que esta muy bueno para trabajar la zona del tren inferior a plenitud, recordemos que llevamos dos dÃas seguidos trabajando el tren superior de una manera muy intensa; pues aquà estará la clave del desarrollo fÃsico general sin descuidar ninguna de estas zonas y que estas vayan trabajando en conjunto para lograr el objetivo de un cuerpo fitness a mediano y corto plazo.
![IMG_20220104_193533.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/244A6pdMWBHu9dQBPdkqm7yCSWCaKzkyfQC4YTWYj9KH5Pu8SY2NtcLsj6egQQWuibhR3.jpg)
Asà que hoy estoy más feliz que nunca jajaja (risas), el ánimo lo tengo por las nubes pues mi condición fÃsica está muy buena, y el empuje lo tengo y quiero contagiarlos para que se unan a la ruta fitness que les traigo dÃa a dÃa con mucho amor y cariño para cada uno de ustedes mi linda gente de #Hive, asà que vamos a explicar el por qué y para que de estos ejercicios y cual será el objetivo principal de esa rutina para el tren inferior, cabe destacar que los músculos que comprende esta zona son los glúteos, abdomen, cuádriceps, bÃceps femoral, aductores, abductores, sóleo, gemelos entre otros son los que trabajaremos el dÃa de hoy.
https://files.peakd.com/file/peakd-hive/edmundochauran/23wCYpSeVRNoMyhSDdSm5LT6Bfs7iopcEG4N4197uhAaQWuytD1QWwWqEKZRMZ7VNjuTc.gif
Hoy trabajaremos con una banda elástica improvisada, para lograr crear resistencia muscular, lo cual generará que definamos, tonificados y fortalezcamos cada uno de estos músculos, haciendo ver nuestras piernas más esbeltas y definidas, en casa de que tengamos un sobrepeso nos servirá para ir moldeando las piernas a nuestro propio criterio y gusto logrando que a nivel estético se vean bien y a nivel salud tengamos piernas sanas y fuertes; todas las repeticiones que haremos serán lentas y controladas tratando de tensar lo más que podamos los músculos de nuestras piernas, si en dado caso no tienen una banda elástica improvisen con un short que tengas elástica, o algo similar mis amados amigos de @fulldeportes.
Una ves ya teniendo en cuenta el por qué y para que de esta rutina, debemos empezar con el calentamiento previo el cual será realizar nuestras elongaciones musculares las cuales constan de estirar los músculos para hacer estos más blandos y que se irrigue sangre en ellos, cada estiramiento deberá tener por lo menos un lapso de duración de 9 a 10 segundos por músculo o zona muscular a estirar, con esto evitaremos cualquier tipo de lesión que podamos sufrir en el transcurso de la rutina o de cualquier actividad fÃsica que vayamos a realizar, asà que vamos vente y acompáñame a sincronizar mente y cuerpo de una ves para ganar en vida y salud **SIII**.
![IMG_20220104_193539.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/244A4TipDYdQWQ9yz1CUUH97n6XaqdFiLH5rwiPMyNzqLha5qjR8hBnbNTyEeETUGxyr3.jpg)
![IMG_20220104_193542.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/244eEc1dFtyojTERWxo67VGfDnbwd2MCR6DBWazkMkpqzBfoM1a8FAo1Dw5QvR3eygjTs.jpg)
![IMG_20220104_193619.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/2432FxzVaYAq139XDU7vQXvdWeY8PKM3Q2GdwW21fzjA7obcGAPYCnjeDLUxAr2zMDRBH.jpg)
![IMG_20220104_193616.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/242hUH9JRarMHhJ6mX1KWuN1UjfxvyBVKUmM5XTcApw58oCQjYtXHKo12c9tq2BseAiak.jpg)
![IMG_20220104_193548.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/245HqXgLu2Gj26nQQsM3expAYDrF7Sg6SPojeNrC3HfW727nGSRY64UWiWqtN3rhouBk1.jpg)
![IMG_20220104_193546.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/242hWMXeKxDaeUCSsvetrgagfwH2ebr2FpWX6G1ELcu161L5mity8UvCSuUjXVrEkewk3.jpg)
![IMG_20220104_193557.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246Re6hnvpCMJD8EneKMmcDYCN9A6jLEYrwCZGKtsRYSxhXLxDrmckwRJgTXv25BZdGDs.jpg)
![IMG_20220104_193600.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23ujmxQfEqLLQkdp3ewVrjoGeF3BuXmWavkzevgrzpRxYigr6oMMLFzMprw8zVNfJPX3v.jpg)
![IMG_20220104_193554.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246azrC7ZGi7a24za7mXNKZTsHfR6fAYsvyMRBMh5TKTfMTW17BZCciGZzrSp5e7ppjAk.jpg)
Ahora si ya estamos listos y activos luego de el calentamiento previo, pues a partir de este momento quedas en manos del.mejor entrenador fitness virtual de #Hive, acá su humilde servidor @edmundochauran el único que siempre te dirá para que no te quedes atrás y limitado de movimientos pegado al sedentarismo, **"ponte los patines pa que me alcances"**, ahora te mostrare paso a paso y de manera muy fácil y sencilla como realizar cada uno de estos ejercicios los cuales están muy buenos para ti y para mi jajajaj (risas), asà que a darle con todos los hierros **SIIIIIIII**.
**EJERCICIO 1**.
**(Patada de burro en el suelo con banda elástica)**.
En este ejercicio debemos buscar como les dije una banda elástica para trabajar, luego de ello nos colocamos en el suelo apoyando las manos en el mismo separando cada una de ellas entre sà al ancho de.los hombros, seguido a ello me posicionare de rodillas dejando estas apoyadas en el suelo separándolas ligeramente para crear aún más tensión muscular, la espalda debe estar totalmente recta y alineada y la mirada hacia abajo luego de ello colocaremos la banda elástica a la altura del cuádriceps. Una ves ya adoptada esta posición de inicio procederé a elevar una pierna hacia atrás extendiendo mi rodilla y elevando la hacia arriba lo más que pueda, luego de ello la llevaré a mi posición de inicio para luego alternar con la otra pierna este mismo movimiento.
![IMG_20220104_193638.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246azcDzYMVzUVHBct8fiNoBUhTmCbJUhEtNgY7QkScxnqDtBGesHGqJgSYfPXkS7V29Y.jpg)
![IMG_20220104_193725.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246azyTKyLKZGj2HpcTdrL3vB9k6mpduELybJD7w2vdEdutvUCRmxNwsKwa1zpsJk1PzL.jpg)
![IMG_20220104_193643.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246azcEQ7zHxUokCX9B2cV2sQfmQEjowHtrU2ST8GUHRQo8cYr7YwWfnFfRWn8684gvdo.jpg)
**De este ejercicio debemos realizar 30 repeticiones, es decir 15 por lado en 5 series muy intensas, donde tomaremos descansos de un minuto por cada serie finalizada, esto con el fin especifico de no agotarnos tan rápido y evitar fatiga muscular**.
**Ejercicio 2**.
**(Patada lateral para aductores con banda elástica en el suelo)**.
Acá en este ejercicio debemos colocarnos en el suelo, adoptando la misma posición de el primer ejercicio, manos separadas al ancho de los hombros y apoyadas en el suelo, las rodillas apoyadas en el suelo y separadas ligeramente con la espalda totalmente recta y alineada, la banda elástica estará colocada en el cuádriceps. Una ves adoptada esta posición de inicio procederé a elevar mi pierna con la rodilla flexionada hacia el lateral en un movimiento lento y controlado creando la mayor tensión muscular posible, seguido a ello la llevo a mi posición de inicio para luego alternar este mismo movimiento con la otra pierna.
![IMG_20220104_193638.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246azcDzYMVzUVHBct8fiNoBUhTmCbJUhEtNgY7QkScxnqDtBGesHGqJgSYfPXkS7V29Y.jpg)
![IMG_20220104_193738.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23sJp4CXeYteA2bEJBWTL7WS17Ma5rftgsxv5oVSW4jWQ6jXkrN9bQqHJqF39aSi15ixm.jpg)
![IMG_20220104_193731.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23sJqyx8ZkxBgCtEDM3ZH7tXeqsJuQqR7cZBdkaVx6ZsCPD2gjRDT9LwrQ7pXhZcQ3uUc.jpg)
**De este ejercicio debemos realizar 30 repeticiones, es decir 15 por lado en 5 series muy intensas, donde tomaremos descansos de un minuto por cada serie finalizada, esto con el fin especifico de no agotarnos tan rápido y evitar fatiga muscular**.
**EJERCICIO 3**.
**(Puente de cadera con patada lateral alternada con banda elástica)**.
Acá en este ejercicio debemos colocarnos en el suelo acostados boca arriba, luego de ello las manos van a ir a los laterales del cuerpo apoyandonlas palmas de las manos en el suelo para obtener agarre y estabilidad, seguido a ello recogeremos las piernas hasta flexionar las rodillas, la banda elástica estará colocada por debajo de la rodilla para este ejercicio. Una ves ya adoptada esta posición de inicio proceso a elevar mi cadera de forma lenta y controlada, a hora ya subiendo y quedando estacionado arriba hago una patada lateral primero con un pierna y manteniéndola totalmente extendida, luego la llevo a su posición de inicio y alternó con la otra pierna este mismo movimiento.
![IMG_20220104_193806.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/246azU7AW8JFBSKFeP5Ng895LRgMpNALiog85hnuHmqcjGwMEmoEZs3tCqhpRiZ9g4Z2M.jpg)
![IMG_20220104_193813.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23vPJhU8rytozK38osQ19aZN9na3PASxrrAMQEN3hDYAmraQNWoCBj6JAm7Pqo5awSVj6.jpg)
![IMG_20220104_193824.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23ujnMx7Yaosf6269kxzyHyN2bL4Wmv7Ac5r3DuxWznksJaGpaZ8VdkzKUD72EDRyxR28.jpg)
![IMG_20220104_193819.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23vYmT417c2sSrtDichWSp8CbRchtro8X4WZWDDy7QwoeL6NTVbmB91biNuapME79Q6wo.jpg)
**De este ejercicio debemos realizar 30 repeticiones, es decir 15 por lado en 5 series muy intensas, donde tomaremos descansos de un minuto por cada serie finalizada, esto con el fin especifico de no agotarnos tan rápido y evitar fatiga muscular**.
Una ves finalizada esta rutina de tren inferior, haremos las elongaciones musculares y ejercicios de flexibilidad muscular para recoger todo el ácido láctico que se libera mediante el ejercicio o esfuerzo fÃsico, y que con esto evitamos sufrir calambres, rigidez muscular, y contracturas musculares en el tiempo de recuperación fÃsica, cabe destacar que les recomiendo comer tres cambures y tomar jugo de naranja para recuperar vitaminas y minerales que perdemos mediante el esfuerzo fÃsico, asà como también el mantenernos bien hidratados antes, durante y después de cada ejercicio será vital para nosotros y lograr el cumplimiento de la rutina de ejercicios a cabalidad.
![IMG_20220104_193536.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/243WU2fHGAmyFcZ8JcULthE3RoLJQuehspQFKDx68g7ExuHQYwJjwsnTixXRFiJSPu6tK.jpg)
Para mi ha sido un gran placer haber estado con cada uno de ustedes el dÃa de hoy manteniendo la tónica y el compromiso a seguir en el feed de la comunidad, trayendo material de calidad y nada de escritos vacÃos e inocuos donde los lectores no entiendan los trabajos, pues acá tienen alguien entregado y lleno de compromiso con esta comunidad deportiva la cual es mi segundo hogar desde hace ya mucho tiempo, recuerden mantenerse sanos con una alimentación sana y balanceada allà esta la clave, coman frutas verduras los quiero mucho **ASI QUE CHAOOOOO**.
Todo el contenido que se encuentra en esta publicación es ampliamente original del autor, cualquier duda y recopilación del mismo, deben hacer mención de mi persona.
*El texto es original de: @edmundochauran.
* Todos los Derechos Reservados / @edmundochauran.
* FotografÃas tomadas de mi telefono Huawei p30 lite y editadas con picArts.
* fotos tomada por mi papa el señor Luis Chauran.
https://files.peakd.com/file/peakd-hive/edmundochauran/EpLiQuCHBHJzH2LWCPrCRd5ahviHHmgwoMcK3uSJSkTvkdwXk9Ldtkj1stCXyWSZhzk.jpg" |
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id | sm_start_quest |
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json | "{"player":"zerocooler","purchase_id":"95d0fe28ee65d7aa24bc5c7e3ad41d898e2981cf ","type":"credits","qty":200,"affiliate_payment":true}" |
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author | zapataalex |
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permlink | un-amiguito-anyelo-celebrando-su |
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json | {"type":"quest","quest_id":"b844282379adfcbc35ef7b51f62d06092d03a37c","app":"splinterlands/0.7.170","n":"YSMBGEQqLS"} |
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json | {"contractName":"market","contractAction":"sell","contractPayload":{"symbol":"FOODIE","quantity":"220.70603","price":"0.00052000"}} |
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id | sm_gift_cards |
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json | {"to":"jahmeeraggos","cards":["G3-343-USI74WKUCG"],"app":"splinterlands/0.7.139","n":"9kSEeXXCDX"} |
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