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parent_permlink | hive-108943 |
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author | danielrivas741 |
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permlink | vjcaxasx |
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title | "Quieres unas pantorrillas desarrolladas y definidas | You want developed and defined calves [ESP🇪🇸" |
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body | "<center>
[](https://3speak.tv/watch?v=danielrivas741/vjcaxasx)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=danielrivas741/vjcaxasx)
</center>
---
<center></center>
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<center><a href="https://hive.blog/trending/hive-108943" >Street Workout Community SWC</a></center>|
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<div class="text-justify">
<p>
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<div class="text-justify"><div class="pull-left"><center><h1> Rutina De Piernas Para Fortalecimiento Y Crecimiento De Tus Pantorrillas Con solo Tú Peso Corporal.</h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1> Leg Routine To Strengthen And Grow Your Calves With Just Your Bodyweight.</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">Hola amigas y amigos de <a href="https://hive.blog/trending/hive-108943" > Street Workout Community SWC</a>, En esta oportunidad les traigo una rutina básica al nivel intermedio explosivo para pantorrillas son ejercicios básicos que te ayudarán con el desarrollo y definición de tus pantorrillas esta rutina también te ayudará para agarrar fuerza y resistencia.
Esta rutina para todos aquellos que quieren tener unas pantorrillas desarrolladas y definidas solo usando tu propio peso corporal.
De esta manera seguir avanzando y llegar al otro nivel.</div>
<div class="text-justify"><div class="pull-right">Hello friends and friends of <a href="https://hive.blog/trending/hive-108943" >Community Street Workout SWC</a>, In this opportunity I bring you a basic routine at the intermediate explosive level for calves are basic exercises that will help you with the development and definition of your calves this routine will also help you to gain strength and endurance.
This routine for all those who want to have a developed and defined calves just using your own body weight.
This way you can keep moving forward and get to the next level.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Calentamiento y estiramiento previo.</h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Warm-up and pre-stretching.</h1></center></div>
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<div class="text-justify"><div class="pull-left">Antes de cualquier entrenamiento o rutina de calistenia ya sea estés usando tu cuerpo corporal.
El estiramiento y calentamiento previo es importante y más cuando vamos hacer ejercicios de piernas.
En este calentamiento y estiramiento previo verás estiramiento de brazos cruzados, estiramiento del cintura a izq y der, también estiramiento brazos hacia abajo tocando la punta de los pies, y elevaciones de pierna tocando la punta de los pies con las manos izq y der este es el estiramiento y calentamiento previo.</div>
<div class="text-justify"><div class="pull-left">Before any workout or calisthenics routine whether you are using your body or not.
Stretching and warm up is important and even more so when we are going to do leg exercises.
In this warm up and pre-stretch you will see cross arm stretches, waist stretches left and right, also downward arm stretches touching your toes, and leg lifts touching your toes with your left and right hands this is the pre-stretch and pre-stretch warm up.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° Uno Saltos a la comba </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° One Skipping rope</h1></center></div>
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<div class="text-justify"><div class="pull-left">En este ejercicio estamos simulando el salto a la comba mejor conocido como salto a la soga saltar a la soga pone a trabaja a todo el tren inferior, en especial el glúteo mayor y los gemelos; al tren superior, como brazos y hombros, pero también a la zona media, los músculos abdominales y lumbares encargados de generar el equilibrio y permitir mantener la coordinación en cada vuelta este ejercicio es bueno si también buscas hacer cardio vascular.
Como aquí estamos trabajando las pantorrillas esencialmente el nivel de dificultad puede varias
entre más repeticiones y tiempo de aguante hagas.
Estarás trabajando los gemelos de forma explosivo se recomienda hacer de 60 segundos a 120 segundos dependiendo el cansancio 4 series un minuto de descanso entre series .</div>
<div class="text-justify"><div class="pull-right">In this exercise we are simulating the jump rope better known as jumping rope jumping rope puts to work the entire lower body, especially the gluteus maximus and calves; the upper body, such as arms and shoulders, but also the middle area, abdominal and lumbar muscles responsible for generating balance and allow to maintain coordination in each turn this exercise is good if you are also looking to do cardio vascular.
Since we are essentially working the calves here, the level of difficulty can vary from more reps and holding time to more reps and holding time.
the more repetitions and endurance time you do.
You will be working the calves in an explosive way it is recommended to do 60 seconds to 120 seconds depending on fatigue 4 sets one minute rest between sets.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° Dos Saltos a la comba
a una pierna izq y der</h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° Two Skipping rope jumps
one-legged left and right</h1></center></div>
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<div class="text-justify"><div class="pull-left"> Aquí en el salto a la comba a una pierna estaremos trabajando los gemelos al nivel explosivo porque estaremos haciendo el mismo ejercicio pero con una variante de este.
Estamos aquí incrementando el nivel de dificultad del ejercicio porque lo estamos haciendo a una pierna recomendación es hacer 30 segundos de cada pierna izq y der 4 series y un minuto de descanso entre series dependiendo el cansancio.</div>
<div class="text-justify"><div class="pull-right"> Here in the one-legged jump rope we will be working the calves at the explosive level because we will be doing the same exercise but with a variation of this one.
We are here increasing the level of difficulty of the exercise because we are doing it on one leg. The recommendation is to do 30 seconds of each left and right leg for 4 sets and one minute of rest between sets depending on fatigue.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° Tres Puntillas en un step </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° Three
Toes on a step </h1></center></div>
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<div class="text-justify"><div class="pull-left">Este simple movimiento pone a trabajar a los músculos de las pantorrillas, haciendo que los gemelos crezcan considerablemente y adquieran una forma bien marcada.
Para algunos de nosotros se hará un poco difícil para otros será un poco fácil pero este es un ejercicio de movimiento completo para hacer crecer nuestras pantorrillas y ponerlas en definición
recomendación es hacer 25 repeticiones al nivel principiante al nivel intermedio 50 repeticiones de 4 series y un minuto de descanso entre series dependiendo de el cansancio .</div>
<div class="text-justify"><div class="pull-right">This simple movement puts the calf muscles to work, making the calves grow considerably and acquire a well marked shape.
For some of us it will be a little difficult for others it will be a little easy but this is a complete movement exercise to grow our calves and put them in definition.
recommendation is to do 25 repetitions at beginner level to intermediate level 50 repetitions of 4 sets and one minute rest between sets depending on fatigue.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° Cuatro Single calf raise </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° Four Single calf raise</h1></center></div>
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<div class="text-justify"><div class="pull-left">Este ejercicio es bueno para trabajar de forma explosiva los gemelos lo puedes hacer agregando lastre para aumentar la dificultad en este caso lo haremos usando nada más que nuestro propio peso corporal.
Es un ejercicio a una pierna lo puedes hacer asistiendote ya que mantener el equilibrio es algo difícil
recomendación es hacer 25 repeticiones de cada pierna de 4 series y un minuto de descanso entre series dependiendo del cansancio.</div>
<div class="text-justify"><div class="pull-right">This exercise is good to work explosively the calf muscles, you can do it adding weights to increase the difficulty in this case we will do it using nothing but our own body weight.
It is a one-legged exercise and you can do it with assistance since keeping your balance is somewhat difficult.
recommendation is to do 25 repetitions of each leg for 4 sets and one minute rest between sets depending on fatigue.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° cinco Frog sit raise </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° Five Frog sit raise</h1></center></div>
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<div class="text-justify"><div class="pull-left">Para hacer el Frog sit raise tomaremos la posición de Sentadillas una vez hay nos elevaremos solo en las puntillas de los pies volvemos a la posición inicial.
Como ayuda a trabajar los gemelos o mejor conocido como pantorrillas
pues que acá estamos ejerciendo más presión pues estamos dejando todo nuestro peso corporal en los gemelos y cuando realizamos el movimiento de subir y bajar los gemelos trabajan de forma explosiva recomendación es hacer 25 repeticiones de 4 series y un minuto de descanso entre series dependiendo de el cansancio .</div>
<div class="text-justify"><div class="pull-right">To do the Frog sit raise we will take the Squat position, once there we will rise only on our toes and return to the starting position.
How does it help to work the calves?
because here we are exerting more pressure because we are leaving all our body weight on the calves and when we perform the movement of raising and lowering the calves work explosively recommendation is to do 25 repetitions of 4 sets and one minute rest between sets depending on fatigue.</div>
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<div class="text-justify"><div class="pull-left"><center><h1>Ejercicio N° seis Isométrico
Single calf raise </h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>Exercise N° six Isometric
Single calf raise</h1></center></div>
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<div class="text-justify"><div class="pull-left">Isométrico de single calf raise a una pierna izq y der pues este ejercicio es bueno pues ya que tendremos que hacer un aguante sentirás que tus pantorrillas se están quemando pues porque se están desarrollando y están consiguiendo resistencia y fuerza de manera explosiva puedes aumentar la dificultad agregando lastre este ejercicio es una variante del single calf raise.
Recomendación hacer 60 segundos de aguante de 4 series y un minuto de descanso entre series dependiendo el cansancio .</div>
<div class="text-justify"><div class="pull-right">Isometric of single calf raise to a left and right leg because this exercise is good because since we will have to do an endurance you will feel that your calves are burning because they are developing and are getting resistance and strength in an explosive way you can increase the difficulty by adding ballast this exercise is a variant of the single calf raise.
Recommendation to do 60 seconds of endurance for 4 sets and one minute of rest between sets depending on fatigue.</div>
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<div class="text-justify"><div class="pull-left">''Gracias por ver mi contenido, espero les sirva de mucho y recuerden, no hay ganancia si no hay esfuerzo, con mucho cariño para ustedes amigos de Hive espero que les guste , nos vemos pronto muy pronto'' </div>
<div class="text-justify"><div class="pull-right">''Thank you for watching my content, I hope you find it useful and remember, there is no gain if there is no effort, with much affection for you friends of Hive I hope you like it, see you in a next installment''</div>
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<center>***</center>
|<center>Créditos</center>|<center>Credits</center>|
|-|-|
|<center>Cámara</center>|<center>Camera</center>|
|<center>@alvis-sw</center>|<center>@alvis-sw</center>|
|<center>Musicalización La musica usada en la intro del video esta libre de derechos de autor</center>|<center>Music The music used in the intro of the video is copyright free</center>|
|<center><a href="https://m.youtube.com/watch?v=1WP_YLn1D1c" >Jim Yosef - Eclipse [NCS Release]</a></center>|
|-|
|<center>Daniel Rivas - Creando Contenido de Calidad</center>|<center>Daniel Rivas - Creating Quality Content</center>
|-|-|
|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>
|-|-|
|<center>Gracias por ver mi video</center>|<center>Thank you for watching my video</center>|
|-|-|
|<center>¿Quieres saber más de mí?</center>|<center>¿Want to know more about me?</center>|
|-|-|
## <center>***@danielrivas741 - Creador de Contenido Original***</center>
## <center>***@danielrivas741 - Original Content Creator***</center>
## <center>**Social Media** </center>
<center>[](https://www.instagram.com/danielrivas_ox2/) </center>
## <center></center>
---
---
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▶️ [3Speak](https://3speak.tv/watch?v=danielrivas741/vjcaxasx)
" |
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\r\n# \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1> Rutina De Piernas Para Fortalecimiento Y Crecimiento De Tus Pantorrillas Con solo Tú Peso Corporal.</h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1> Leg Routine To Strengthen And Grow Your Calves With Just Your Bodyweight.</h1></center></div> \r\n \r\n--- \r\n \r\n \r\n|<center>Spanish</center>|<center>English</center>| \r\n|-|-| \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Hola amigas y amigos de <a href=\"https://hive.blog/trending/hive-108943\" > Street Workout Community SWC</a>, En esta oportunidad les traigo una rutina básica al nivel intermedio explosivo para pantorrillas son ejercicios básicos que te ayudarán con el desarrollo y definición de tus pantorrillas esta rutina también te ayudará para agarrar fuerza y resistencia.\r\nEsta rutina para todos aquellos que quieren tener unas pantorrillas desarrolladas y definidas solo usando tu propio peso corporal.\r\nDe esta manera seguir avanzando y llegar al otro nivel.</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">Hello friends and friends of <a href=\"https://hive.blog/trending/hive-108943\" >Community Street Workout SWC</a>, In this opportunity I bring you a basic routine at the intermediate explosive level for calves are basic exercises that will help you with the development and definition of your calves this routine will also help you to gain strength and endurance.\r\nThis routine for all those who want to have a developed and defined calves just using your own body weight.\r\nThis way you can keep moving forward and get to the next level.</div> \r\n \r\n \r\n----- \r\n \r\n|<center></center>| \r\n|-| \r\n \r\n------- \r\n \r\n \r\n## <center></center> \r\n \r\n \r\n \r\n<center></center> \r\n \r\n \r\n \r\n## <center>video</center> \r\n \r\n \r\n-------- \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n-------- \r\n \r\n|<center></center>|<center></center> \r\n|-|-| \r\n\r\n-------\r\n\r\n|<center></center>|<center></center> \r\n|-|-|\r\n\r\n--------\r\n\r\n|<center></center>|<center></center> \r\n|-|-|\r\n \r\n|<center></center>| \r\n|-| \r\n \r\n|<center></center>|<center></center> \r\n|-|-| \r\n\r\n|<center></center>|<center></center> \r\n|-|-|\r\n\r\n|<center></center>|<center></center> \r\n|-|-|\r\n \r\n----- \r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Calentamiento y estiramiento previo.</h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Warm-up and pre-stretching.</h1></center></div> \r\n \r\n \r\n---- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Antes de cualquier entrenamiento o rutina de calistenia ya sea estés usando tu cuerpo corporal.\r\nEl estiramiento y calentamiento previo es importante y más cuando vamos hacer ejercicios de piernas.\r\nEn este calentamiento y estiramiento previo verás estiramiento de brazos cruzados, estiramiento del cintura a izq y der, también estiramiento brazos hacia abajo tocando la punta de los pies, y elevaciones de pierna tocando la punta de los pies con las manos izq y der este es el estiramiento y calentamiento previo.</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Before any workout or calisthenics routine whether you are using your body or not.\r\nStretching and warm up is important and even more so when we are going to do leg exercises.\r\nIn this warm up and pre-stretch you will see cross arm stretches, waist stretches left and right, also downward arm stretches touching your toes, and leg lifts touching your toes with your left and right hands this is the pre-stretch and pre-stretch warm up.</div> \r\n \r\n \r\n--------\r\n\r\n |<center></center>|<center></center> \r\n|-|-| \r\n\r\n |<center></center>|<center></center> \r\n|-|-|\r\n\r\n|<center></center>|<center></center> \r\n|-|-|\r\n\r\n|<center></center>|<center></center> \r\n|-|-|\r\n\r\n--------- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° Uno Saltos a la comba </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° One Skipping rope</h1></center></div> \r\n \r\n---- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">En este ejercicio estamos simulando el salto a la comba mejor conocido como salto a la soga saltar a la soga pone a trabaja a todo el tren inferior, en especial el glúteo mayor y los gemelos; al tren superior, como brazos y hombros, pero también a la zona media, los músculos abdominales y lumbares encargados de generar el equilibrio y permitir mantener la coordinación en cada vuelta este ejercicio es bueno si también buscas hacer cardio vascular.\r\nComo aquí estamos trabajando las pantorrillas esencialmente el nivel de dificultad puede varias\r\nentre más repeticiones y tiempo de aguante hagas.\r\nEstarás trabajando los gemelos de forma explosivo se recomienda hacer de 60 segundos a 120 segundos dependiendo el cansancio 4 series un minuto de descanso entre series .</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">In this exercise we are simulating the jump rope better known as jumping rope jumping rope puts to work the entire lower body, especially the gluteus maximus and calves; the upper body, such as arms and shoulders, but also the middle area, abdominal and lumbar muscles responsible for generating balance and allow to maintain coordination in each turn this exercise is good if you are also looking to do cardio vascular.\r\nSince we are essentially working the calves here, the level of difficulty can vary from more reps and holding time to more reps and holding time.\r\nthe more repetitions and endurance time you do.\r\nYou will be working the calves in an explosive way it is recommended to do 60 seconds to 120 seconds depending on fatigue 4 sets one minute rest between sets.</div> \r\n \r\n------- \r\n \r\n|<center></center>| \r\n|-| \r\n|<center></center>| \r\n \r\n \r\n---- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° Dos Saltos a la comba \r\na una pierna izq y der</h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° Two Skipping rope jumps\r\none-legged left and right</h1></center></div> \r\n \r\n \r\n---- \r\n \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"> Aquí en el salto a la comba a una pierna estaremos trabajando los gemelos al nivel explosivo porque estaremos haciendo el mismo ejercicio pero con una variante de este.\r\nEstamos aquí incrementando el nivel de dificultad del ejercicio porque lo estamos haciendo a una pierna recomendación es hacer 30 segundos de cada pierna izq y der 4 series y un minuto de descanso entre series dependiendo el cansancio.</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"> Here in the one-legged jump rope we will be working the calves at the explosive level because we will be doing the same exercise but with a variation of this one.\r\nWe are here increasing the level of difficulty of the exercise because we are doing it on one leg. The recommendation is to do 30 seconds of each left and right leg for 4 sets and one minute of rest between sets depending on fatigue.</div> \r\n \r\n------- \r\n \r\n|<center></center>| \r\n|-| \r\n|<center></center>| \r\n \r\n \r\n---- \r\n \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° Tres Puntillas en un step </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° Three\r\n Toes on a step </h1></center></div> \r\n \r\n \r\n----- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Este simple movimiento pone a trabajar a los músculos de las pantorrillas, haciendo que los gemelos crezcan considerablemente y adquieran una forma bien marcada.\r\nPara algunos de nosotros se hará un poco difícil para otros será un poco fácil pero este es un ejercicio de movimiento completo para hacer crecer nuestras pantorrillas y ponerlas en definición \r\nrecomendación es hacer 25 repeticiones al nivel principiante al nivel intermedio 50 repeticiones de 4 series y un minuto de descanso entre series dependiendo de el cansancio .</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">This simple movement puts the calf muscles to work, making the calves grow considerably and acquire a well marked shape.\r\nFor some of us it will be a little difficult for others it will be a little easy but this is a complete movement exercise to grow our calves and put them in definition.\r\nrecommendation is to do 25 repetitions at beginner level to intermediate level 50 repetitions of 4 sets and one minute rest between sets depending on fatigue.</div> \r\n \r\n---------- \r\n \r\n|<center></center>| \r\n|-| \r\n|<center></center>| \r\n \r\n \r\n \r\n \r\n----- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° Cuatro Single calf raise </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° Four Single calf raise</h1></center></div> \r\n \r\n \r\n----- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Este ejercicio es bueno para trabajar de forma explosiva los gemelos lo puedes hacer agregando lastre para aumentar la dificultad en este caso lo haremos usando nada más que nuestro propio peso corporal.\r\nEs un ejercicio a una pierna lo puedes hacer asistiendote ya que mantener el equilibrio es algo difícil \r\nrecomendación es hacer 25 repeticiones de cada pierna de 4 series y un minuto de descanso entre series dependiendo del cansancio.</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">This exercise is good to work explosively the calf muscles, you can do it adding weights to increase the difficulty in this case we will do it using nothing but our own body weight.\r\nIt is a one-legged exercise and you can do it with assistance since keeping your balance is somewhat difficult.\r\nrecommendation is to do 25 repetitions of each leg for 4 sets and one minute rest between sets depending on fatigue.</div> \r\n \r\n---------- \r\n \r\n|<center></center>| \r\n|-| \r\n|<center></center>| \r\n \r\n \r\n---- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° cinco Frog sit raise </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° Five Frog sit raise</h1></center></div> \r\n \r\n \r\n----- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Para hacer el Frog sit raise tomaremos la posición de Sentadillas una vez hay nos elevaremos solo en las puntillas de los pies volvemos a la posición inicial.\r\nComo ayuda a trabajar los gemelos o mejor conocido como pantorrillas\r\npues que acá estamos ejerciendo más presión pues estamos dejando todo nuestro peso corporal en los gemelos y cuando realizamos el movimiento de subir y bajar los gemelos trabajan de forma explosiva recomendación es hacer 25 repeticiones de 4 series y un minuto de descanso entre series dependiendo de el cansancio .</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">To do the Frog sit raise we will take the Squat position, once there we will rise only on our toes and return to the starting position.\r\nHow does it help to work the calves?\r\nbecause here we are exerting more pressure because we are leaving all our body weight on the calves and when we perform the movement of raising and lowering the calves work explosively recommendation is to do 25 repetitions of 4 sets and one minute rest between sets depending on fatigue.</div> \r\n \r\n---------- \r\n \r\n|<center></center>| \r\n|-| \r\n|<center></center>| \r\n \r\n---------\r\n\r\n <div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicio N° seis Isométrico \r\nSingle calf raise </h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercise N° six Isometric\r\nSingle calf raise</h1></center></div> \r\n \r\n \r\n----- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">Isométrico de single calf raise a una pierna izq y der pues este ejercicio es bueno pues ya que tendremos que hacer un aguante sentirás que tus pantorrillas se están quemando pues porque se están desarrollando y están consiguiendo resistencia y fuerza de manera explosiva puedes aumentar la dificultad agregando lastre este ejercicio es una variante del single calf raise.\r\nRecomendación hacer 60 segundos de aguante de 4 series y un minuto de descanso entre series dependiendo el cansancio .</div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">Isometric of single calf raise to a left and right leg because this exercise is good because since we will have to do an endurance you will feel that your calves are burning because they are developing and are getting resistance and strength in an explosive way you can increase the difficulty by adding ballast this exercise is a variant of the single calf raise.\r\nRecommendation to do 60 seconds of endurance for 4 sets and one minute of rest between sets depending on fatigue.</div> \r\n \r\n---------- \r\n \r\n|<center></center>| \r\n|-| \r\n|<center></center>| \r\n \r\n--------- \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\">''Gracias por ver mi contenido, espero les sirva de mucho y recuerden, no hay ganancia si no hay esfuerzo, con mucho cariño para ustedes amigos de Hive espero que les guste , nos vemos pronto muy pronto'' </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\">''Thank you for watching my content, I hope you find it useful and remember, there is no gain if there is no effort, with much affection for you friends of Hive I hope you like it, see you in a next installment''</div> \r\n \r\n------ \r\n \r\n \r\n \r\n \r\n|<center></center>| \r\n|-| \r\n \r\n------ \r\n \r\n \r\n<center>***</center> \r\n \r\n \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>@alvis-sw</center>|<center>@alvis-sw</center>| \r\n|<center>Musicalización La musica usada en la intro del video esta libre de derechos de autor</center>|<center>Music The music used in the intro of the video is copyright free</center>| \r\n \r\n \r\n \r\n|<center><a href=\"https://m.youtube.com/watch?v=1WP_YLn1D1c\" >Jim Yosef - Eclipse [NCS Release]</a></center>| \r\n|-| \r\n \r\n \r\n \r\n|<center>Daniel Rivas - Creando Contenido de Calidad</center>|<center>Daniel Rivas - Creating Quality Content</center> \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>Gracias por ver mi video</center>|<center>Thank you for watching my video</center>| \r\n|-|-| \r\n \r\n|<center>¿Quieres saber más de mí?</center>|<center>¿Want to know more about me?</center>| \r\n|-|-| \r\n \r\n \r\n## <center>***@danielrivas741 - Creador de Contenido Original***</center> \r\n \r\n## <center>***@danielrivas741 - Original Content Creator***</center> \r\n \r\n \r\n \r\n \r\n## <center>**Social Media** </center> \r\n \r\n \r\n<center>[](https://www.instagram.com/danielrivas_ox2/) </center> \r\n \r\n \r\n \r\n \r\n \r\n \r\n## <center></center> \r\n \r\n--- \r\n \r\n---","tags":["spanish","deportes","swhive","swc","neoxian","neoxianswc","calistenia","calisteniachessbrothers"]}}}" |
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id | sm_market_renew_rental |
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json | {"items":["7a786c5d28d8989a154298db803fbfd841850f23-86"],"days":2,"currency":"DEC","player":"digjem77","market":"peakmonsters","app":"peakmonsters"} |
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json | {"token":"SPS","to_player":"vqm00393","from_player":"$REWARD_POOLS","qty":3.274} |
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json | {"token":"SPS","to_player":"archmage.billing","from_player":"$REWARD_POOLS","qty":0.4284,"delegated_from":"halfred1"} |
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json | {"token":"SPS","to_player":"halfred1","from_player":"$REWARD_POOLS","qty":0.7956000000000001} |
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id | sm_stake_tokens |
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json | {"token":"SPS","to_player":"shannarias157","from_player":"$REWARD_POOLS","qty":1.254} |
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json | {"token":"SPS","to_player":"gretcjorda378","from_player":"$REWARD_POOLS","qty":2.304} |
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json | {"token":"SPS","to_player":"convit104","from_player":"$REWARD_POOLS","qty":0.5980000000000001} |
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json | {"limit_price":0.31500,"items":["90fcb837fdf887a0cb76740b57f8aeab0b146cfe-49","57d44aed27cbdb7b77abc08ec5cdc4d20e8a59f9-86","675745099f6c2865cc440d30e3d3e13628bdf33e-2"],"currency":"DEC","days":15,"app":"splintermate","n":"pVfCdQAlj5"} |
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json | {"items":["7a786c5d28d8989a154298db803fbfd841850f23-83"],"days":2,"currency":"DEC","player":"ballkan","market":"peakmonsters","app":"peakmonsters"} |
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json | {"to":"kemalcosar19","cards":["C3-451-3IRH59034W","C3-451-E3OJN5GKOG","C3-451-OIIQAIRBSW"],"app":"splinterlands/0.7.139","n":"zzVYpSSTTi"} |
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expiration | 2022-12-01 06:42:03 |
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to | bananofarmer |
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amount | 6.253 HIVE |
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memo | {"id":"ssc-mainnet-hive","json":{"contractName":"hivepegged","contractAction":"removeWithdrawal","contractPayload":{"id":"45b33c2a9f638342b2db9587d41e61994a1a7607"}}} |
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json | {"items":["6c29eef78e8f245f7f5884efea9c4960030bcb5b-42"],"days":2,"currency":"DEC","player":"dinnn"} |
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json | {"items":["844e8b86fc9b238fb15104c5ca58e674c8719ebb-68"],"days":2,"currency":"DEC","player":"kdhmztc","market":"peakmonsters","app":"peakmonsters"} |
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json | {"to":"pagsg48","qty":120,"token":"DEC","type":"withdraw","memo":"pagsg48"} |
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json | "{"trx_id":"ccc019566cda902cb14efed5420fbc371801c87d","team_hash":"c9e06ad776bb25d0182d0b89038e71df","summoner":"C7-440-4FMUT9NB80","monsters": ["C7-399-GSK9GH0ZCW","C7-395-NLQH91HPOW","C7-425-RZ1BMH57J4","C3-351-YJ46LL6PR4","starter-401-EXMFPD","starter-158-KKI07P"], "app":"splinterlands/0.7.147", "secret": "EDIR8I"}" |
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json | {"items":["7a786c5d28d8989a154298db803fbfd841850f23-82"],"days":2,"currency":"DEC","player":"turma","market":"peakmonsters","app":"peakmonsters"} |
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json | {"to":"aalagertha","cards":["C3-331-I33F3IKM9S","C3-334-VC94HR1XKW","C3-349-CQ36QPNB34","C3-453-07INBL6BGW"]} |
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json | {"items":["745322d609cc37f22ba6302c8e8a308eb42e9840-48"],"days":2,"currency":"DEC","player":"xzc4zxc5"} |
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json | {"items":["7a786c5d28d8989a154298db803fbfd841850f23-79"],"days":2,"currency":"DEC","player":"galamood","market":"peakmonsters","app":"peakmonsters"} |
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1. | parent_author | bigspoon888 |
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parent_permlink | anyone-else-tired-of-hearing-soft-launch-somee-wen-marketing-beta-somee-been-with-the-626926 |
---|
author | hivebuzz |
---|
permlink | notify-bigspoon888-20221201t064106 |
---|
title | "" |
---|
body | "Congratulations @bigspoon888! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)
<table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@bigspoon888/posts.png?202212010611"></td><td>You published more than 80 posts.<br>Your next target is to reach 90 posts.</td></tr>
</table>
<sub>_You can view your badges on [your board](https://hivebuzz.me/@bigspoon888) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub>
<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>
To support your work, I also upvoted your post!
**Check out the last post from @hivebuzz:**
<table><tr><td><a href="/hive-102201/@hivebuzz/wc2022-recap-day11"><img src="https://images.hive.blog/64x128/https://i.imgur.com/uNPMgnd.png"></a></td><td><a href="/hive-102201/@hivebuzz/wc2022-recap-day11">HiveBuzz World Cup Contest - Recap of Day 11</a></td></tr><tr><td><a href="/hive-122221/@hivebuzz/pum-202212"><img src="https://images.hive.blog/64x128/https://i.imgur.com/M9RD8KS.png"></a></td><td><a href="/hive-122221/@hivebuzz/pum-202212">Be ready for the last Hive Power Up Month of the year!</a></td></tr><tr><td><a href="/hive-122221/@hivebuzz/pud-202212"><img src="https://images.hive.blog/64x128/https://i.imgur.com/805FIIt.jpg"></a></td><td><a href="/hive-122221/@hivebuzz/pud-202212">Hive Power Up Day - December 1st 2022</a></td></tr></table>
###### Support the HiveBuzz project. [Vote](https://hivesigner.com/sign/update_proposal_votes?proposal_ids=%5B%22199%22%5D&approve=true) for [our proposal](https://peakd.com/me/proposals/199)!" |
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