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json | {"items":["626b5d2b4ace896dd37ac17afcfeb4ee13e246e1-9"],"currency":"DEC","days":2,"market":"alinubu","app":"SplinterlandsRObot","n":"hcbf7ghnct"} |
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1. | parent_author | "" |
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parent_permlink | hive-189157 |
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author | edmundochauran |
---|
permlink | luego-de-meses-inactivo-vuelvo-con-una-rutina-aerobica-desde-casa-full-intensidadesp-eng |
---|
title | "Luego de meses inactivo vuelvo con una rutina aeróbica desde casa full intensidad.[ESP-ENG]" |
---|
body | "
<div class="text-justify">
**¡Hola Hivers!**
Después de un gran parón en actividades físicas, quiero y deseo enfrentar este inicio del mes de enero del año 202 de la mejor forma.
Se que he tenido muchas fallas luego de haber incurrido en grandes desórdenes alimentarios, pues viéndose reflejado esto en mi contextura física, pues ahora estoy pensando unos 97 kilogramos.
>**¡Hello Hivers!**
>After a big break in physical activities, I want and wish to face this beginning of January 202 in the best way.
>I know that I have had many failures after having incurred in major eating disorders, as this is reflected in my physical build, because now I am thinking about 97 kilograms.
![IMG_20230112_134814_470.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xATXPvKkfHgxNMbwRyeB8XihQW8FRHceCkKwaHpN9RNd3StFSfajC1nzmaXQkrvv7mU.jpg)
Así que hoy decidí empezar mi actividad física desde casa por los momentos, entrando en un déficit calórico por medio de una rutina aeróbica, esto claramente con el fin u objetivo de ir oxidando la grasa corporal, así como también de la misma manera iré paso a paso definiendo mi musculatura a nivel general.
Si se que es viernes pero ya quiero entrar en materia, y por el hecho de ser viernes no habrán hamburguesas, no perros calientes ni refrescos nada absolutamente nada de eso mi estimados seguidores y lectores de la cadena de bloques Hive.
Vamos y empecemos, primero que nada antes de realizar cualquier actividad fisica, debemos realizar una serie de estiramientos musculares o de elongación muscular para hacer entrar en calor nuestro cuerpo, es decir cuando estiramos un músculo por un lapso de 3 a 4 segundos, dicho músculo estirara cada fibra muscular haciendo que este pierda rigidez lo cual es el objetivo del mismo, así como también el corazón empieza a bombear sangre por todo nuestro canal circulatorio y en los músculos también, está etapa previa a realizar antes de los ejercicios debe durar 5 a 6 minutos cuando menos, combinando esto con respiraciones lentas para entrar en contexto con la rutina y preparar tu cerebro para la acción.
>So today I decided to start my physical activity from home for the moment, going into a caloric deficit through an aerobic routine, this clearly with the aim or objective of oxidizing body fat, as well as in the same way I will go step by step defining my muscles in general.
>Yes I know it's Friday but I want to get down to business, and because it's Friday there will be no hamburgers, no hot dogs, no sodas, nothing absolutely nothing like that my dear followers and readers of the Hive blockchain.
>Let's get started, first of all before doing any physical activity, we must perform a series of muscle stretching or muscle elongation to warm up our body, that is when we stretch a muscle for a period of 3 to 4 seconds, the muscle will stretch each muscle fiber making it lose stiffness which is the goal of it, This is the same as the heart begins to pump blood throughout our circulatory channel and in the muscles as well, this previous stage to be performed before the exercises should last 5 to 6 minutes at least, combining this with slow breathing to enter into context with the routine and prepare your brain for action.
![IMG_20230112_134807_249.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xKrQAdAm82FsALuHn4QphYQyKg4RzCB98vTFXMjvGnvdEmTR5T5dupvk5NV3TzYqYB8.jpg)
![IMG_20230112_134839_402.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23y8qa4awYx4p7MyLdPG8uDM77xaqfZnQpafUsiWqUqWQFYZ2VCNYu3Ztcox9Rmmu8bDF.jpg)
![IMG_20230112_134841_190.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23y8qRpfbtPy168PXJmi4uZwAWEHLmZT1GXAeSf7EA6dsV5625BsCxpDdxjApJD9tJPgY.jpg)
![IMG_20230112_134849_111.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xKpKnQRDSXdWLhFwmvtmrjYr22wtjoFPD21q3hHQxega2YJ4sE5Qp5ypnt3Fpt1zZUC.jpg)
![IMG_20230112_134846_151.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xKpCVDimrdmawBc9QTU48Ffz28Sjxkwy6KJ1QfAZGjg2f5d29b2AvK43jFV4HvoLTEa.jpg)
![IMG_20230112_134855_208.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xVCSg7LmyquwNv18PMphYAh9TjN1a16ntQnYvggTfjeefmApeFfsf7rzkLZcWFdzZA2.jpg)
![IMG_20230112_134852_502.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xVCz9KTScgst3ao1z1GjMkCCREo8a8gFKDATkHtNB61MG1dUsVUxCQhGGbjG7XUvAUX.jpg)
Luego del calentamiento previo ya estamos listos y activos para la rutina de hoy, así que vamos empecemos.
**(Ejercicio 1): Skipping a media altura.**
Bueno vamos de forma inmediata a estar de pie, separando ambos pies un poco uno de el otro, luego la espalda deberemos tenerla recta y alienada conjuntamente con los hombros.
Luego vamos a llevar las manos a los laterales de nuestro cuerpo flexionando los codos, y dejando los dedos de las manos bien estirados rectos y juntos.
Una ves adoptemos está posición de inicio, vamos a empezar a elevar la rodilla derecha hasta la altura de la cadera, y sucesivamente el brazo izquierdo realiza un movimiento hacia arriba hasta la zona pectoral, luego vamos alternar el mismo movimiento con la otra rodilla y otro brazo, manteniendo como especie de un trote estacionario a un ritmo medio o suave, el ritmo será marcado por su condición física.
***(Vamos a realizar 4 series de 1 minuto cada una, tomando descansos entre si de un minuto, dónde realizaremos en dichas pausas de descanso ejercicios de flexibilidad muscular con tomas cortas de hidratación.)***
>After the warm up we are ready and active for today's routine, so let's get started.
>**(Exercise 1): Skipping to half height **(Exercise 1).**
>Well we will immediately stand up, separating both feet a little one of the other, then the back must have it straight and aligned together with the shoulders.
>Then we are going to take our hands to the sides of our body bending our elbows, and leaving the fingers of our hands straight and together.
>Once we adopt this starting position, we will begin to raise the right knee to hip height, and then the left arm makes a movement up to the pectoral area, then we will alternate the same movement with the other knee and other arm, maintaining a kind of stationary jogging at a medium or slow pace, the pace will be marked by your physical condition.
![IMG_20230112_134906_56.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xKqy7odmwMkBRtXYZtRtKF3nxjup2CTL8fKpzBBnQu6oGsj2tywrZJsSaDqJwEseK4d.jpg)
![IMG_20230112_134915_817.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xAR7vBkF5noScyo4ujGXRAZQVsxFjACtZCF59KUT9NhsyZZqUJ4fGZV16ywu3131rtg.jpg)
![IMG_20230112_134909_104.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xARfQproBAL7fSkCoYJHRmqgKtA5ETkDtYcUeADfo4ymiuMC8fCsiwvruLgiRATjepG.jpg)
>***(We will perform 4 series of 1 minute each, taking breaks of one minute between each other, where we will perform in these rest pauses muscle flexibility exercises with short hydration shots).***
**(Ejercicio 2): Golpes rectos alternados + giros de torso.**
Ahora cambiamos el modo de trabajo, seguiremos en cuadro trabajando, pues los ejercicios son estacionarios debido al poco espacio para ejecutarlos, eso no quiere decir que sigamos inyectando potencia y movimientos de locura.
Bueno lo primero que haremos será colocarnos de pie, nuestros pies deberán estar ligeramente separados uno del otro, la espalda recta y hombros igualmente, así como también las manos deben estar cerradas y apretadas formando un puño, ahora pasamos a contraer la zona abdominal.
Ok ya tenemos nuestra posición de inicio, ahora empezamos a dar un golpe recto con la mano derecha extendiendo el codo y dejando el brazo recto, luego vamos y lo llevamos a la posición de inicio para posteriormente alternar este mismo movimiento con el otro brazo, y daremos 4 golpes alternados para luego hacer dos giros de torso manteniendo un ritmo medio o suave.
***(Vamos a realizar 4 series de 1 minuto cada una, tomando descansos entre si de un minuto, dónde realizaremos en dichas pausas de descanso ejercicios de flexibilidad muscular con tomas cortas de hidratación.)***
>**(Exercise 2): Alternating straight punches + torso twists.**
>Now we change the mode of work, we will continue in square working, because the exercises are stationary due to the little space to execute them, that does not mean that we continue injecting power and crazy movements.
>Well the first thing we will do is to stand up, our feet should be slightly apart from each other, back straight and shoulders equally, as well as the hands should be closed and clenched into a fist, now we go to contract the abdominal area.
>Ok we already have our starting position, now we begin to give a straight blow with the right hand extending the elbow and leaving the arm straight, then we go and take it to the starting position to later alternate this same movement with the other arm, and we will give 4 alternated blows to then make two torso twists maintaining a medium or soft rhythm.
![IMG_20230112_134924_542.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xARk8bYSg7is2UyiDAp8nPKJEZn7GZ6FLvQPQtaUrBP8Fp7UoadvxpqmYMmESrkqQQw.jpg)
![IMG_20230112_134929_134.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xARk8wjUa5j99EncgBF2HZpdRZov33Jx4tQbU1QmLCfSUMnhX3yTrEKgLbsVzYinYWB.jpg)
![IMG_20230112_134926_937.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23x1312awJzkU9HpSUE2V5eA8rpA83ZhJaTkQFmioeDhxspG6MwsqjzfMnm1BrEFHdKRY.jpg)
![IMG_20230112_134931_830.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23x1313FHhWESog8JgTQLftwcmQhDPgzxgFB3KnnUu1nmnshz1CEa22nJ2nPTRbzkvCVx.jpg)
![IMG_20230112_134934_767.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xKr7MjfgykLAsaBmVKx7GxjsYTRw2w8DKGzpcEYcDh8tkjjgwPDZGjMM5mRnq5bJDJM.jpg)
>***(We will perform 4 sets of 1 minute each, taking breaks of one minute between each other, where we will perform in these rest pauses muscle flexibility exercises with short hydration shots).***
**(Ejercicio 3): Golpes de gancho con movimientos de pies.**
Este maravilloso ejercicio tendrá como factor fundamental una buena posición y ritmo de trabajo, es decir la intensidad física con la cual trabajaremos.
Acá vamos a colocarnos de pie nuevamente, luego separamos un poquito los pies uno del otro, paso seguido la espalda deberemos tenerla recta y alienada con los hombros también, ahora brazos en jarra en posición de guardia alta en el boxeo, ahora en este punto contraemos el abdomen.
Una ves tenemos la posición de inicio, empezamos a dar un golpe con la mano derecha, arqueando un poco el brazo hacia afuera para posteriormente dejar el brazo recto en dicho movimiento extendiendo el codo mientras la otra mano queda en posición de guardia para protegerse, luego de ello el brazo retoma la posición de inicio y alternamos este movimiento con el otro brazo, dando golpes consecutivo y de manera continua a un ritmo medio o alto, en dicho ejercicio vamos a ir realizando movimientos de pies para ir de un lado al otro y hacia atrás y para adelante.
***(Vamos a realizar 4 series de 1 minuto cada una, tomando descansos entre si de un minuto, dónde realizaremos en dichas pausas de descanso ejercicios de flexibilidad muscular con tomas cortas de hidratación.)***
>**(Exercise 3): Hook punches with foot movements.**
>This wonderful exercise will have as a fundamental factor a good position and rhythm of work, that is to say, the physical intensity with which we will work.
>Here we are going to stand up again, then we separate our feet a little bit from each other, then the back should be straight and aligned with the shoulders as well, now arms in jug in high guard position in boxing, now at this point we contract the abdomen.
>Once we have the starting position, we begin to give a blow with the right hand, arching the arm outward a little to later leave the arm straight in this movement extending the elbow while the other hand is in guard position to protect itself, after that the arm returns to the starting position and alternate this movement with the other arm, giving consecutive blows and continuously at a medium or high pace, in this exercise we will be making foot movements to go from one side to the other and back and forth.
![IMG_20230112_134946_377.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23wqdoB2qwR9mCLUJAh3RkYuPq3oqCukNSvbq8SyP5iC1CKExdxEjvPZJxRTbJfbNqPmN.jpg)
![IMG_20230112_134948_800.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23wMSChyCKYUpWzmCVLbkZRsAWAC5gHPQi69NidtC1mmK1NjXZEKVkaqYzv6PSdumYDkq.jpg)
![IMG_20230112_134951_141.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23wC1ZxQzX7qn1hRQfNhrTrfkE2Gua8gUi2GupRgvGoKjCX2a4e4wyy3vt9Qq8yYM7Ah2.jpg)
![IMG_20230112_134955_111.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xATtyg15FdWuWgEQA6YpbfX7ffk5U3waBzzZjZpMt6GE6PHeKUNAF75onN35FT2VuWc.jpg)
![IMG_20230112_134957_29.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23x155QqqxifvbakpKA5bfQVGKFyQgbk1w3U3UTxDjBAe4DqJmz2YXigVubEZzoVbCQ8z.jpg)
>***(We will perform 4 series of 1 minute each, taking breaks of one minute between each other, where we will perform in these rest pauses muscle flexibility exercises with short shots of hydration).***
Bueno ya podemos dar por finalizada la rutina, estoy muy exhausto jajajja, estoy muy pero muy fuera de forma, además pasado demasiado de peso mis estimados seguidores.
Toca ahora seguir tomando el ritmo y retomando mi actividad física la cual está muy dejada de lo que tenía acostumbrado, así que vamos los espero en otra rutina, les envío un fuerte abrazo.
>Well we can now consider the routine finished, I'm very exhausted hahahaha, I'm very, very out of shape, also too much weight my dear followers.
>It's time now to continue taking the pace and resuming my physical activity which is very left of what I was used to, so come on I hope in another routine, I send a big hug.
![IMG_20230112_134800_546.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23xedt6jciZs15svoLBjPeqH4FmRrAcgY1tmHP2krwbowhm2NcT8CoqsFxkkAQhCC9Nue.jpg)
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.
* Fotografías tomadas de mi telefono Tecno Pova y editadas en Canvas.
* Fotografía tomada por mi persona.
* Fotos usadas en mi post fueron usadas en mi redes sociales facebook e Instagram personal.
* Programa usado para eliminar fondo de las fotos es **Remove**.
>All content found in this publication is largely original to the author, any questions and compilation of the same, should make mention of my person.
>* Text is original by: @edmundochauran.
>* All Rights Reserved / @edmundochauran.
>* Photographs taken from my Tecno Pova phone and edited in Canvas.
>* Photograph taken by myself.
>* Photos used in my post were used in my social networks facebook and personal Instagram.
>* The program used to remove background from photos is **Remove**.
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