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Thank you for sharing this with us." |
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1. | parent_author | junebride |
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parent_permlink | re-hivebuzz-rpfiek |
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author | hivebuzz |
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permlink | re-1675360502729 |
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title | "" |
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body | "Congratulations on participating in the PUD @junebride. 💪🐝
BTW, we need your help to be able to continue our work!
Please renew your support for our new proposal (https://peakd.com/me/proposals/248). Thank you!<div><a href="https://engage.hivechain.app">![](https://i.imgur.com/XsrNmcl.png)</a></div>" |
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10. | ref_block_num | 4,247 |
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11. | ref_block_num | 4,248 |
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1. | required_auths | |
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json | {"items":["d00a4fa74696c5d397520cd503cf1361b449e783-63"],"days":2,"currency":"DEC","player":"wjnzfjpvzlla"} |
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required_posting_auths | |
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13. | ref_block_num | 4,247 |
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ref_block_prefix | 3,396,342,714 |
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expiration | 2023-02-02 17:56:00 |
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json | {"items":["4a671a588a30a3babd0678eb90d9c776c47d169c-40"],"days":2,"currency":"DEC","player":"kakjutyar","market":"peakmonsters","app":"peakmonsters"} |
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json | {"cards":[["G7-437-3HNRAJKISG",10]],"type":"rent","fee":500,"app":"splinterlands/0.7.139","n":"iRakNPqO6u"} |
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json | {"items":["5df9c78f4e9ef85043c165b5ec6767a20c7ef9e1-33"],"days":2,"currency":"DEC","player":"fsdfd678","market":"peakmonsters","app":"peakmonsters"} |
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memo | "It’s not a bug - it’s an undocumented feature (2023-02-02T17:54:53.887Z)" |
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json | "{"contractName": "nftmarket","contractAction": "sell","contractPayload": {"symbol":"STAR", "nfts": ["4764826"], "price": "310","priceSymbol": "STARBITS", "fee": 500}}" |
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json | {"items":["139642d8067d644d563013c188e645d02526b638-0"],"days":2,"currency":"DEC","player":"vad0496","market":"peakmonsters","app":"peakmonsters"} |
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json | {"items":["49281af1937acbb37c1cb93031cac2cf7256b11f-50"],"days":2,"currency":"DEC","player":"lequang49"} |
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json | {"token":"SPS","to_player":"supperbotsps.com","from_player":"$REWARD_POOLS","qty":1.055,"delegated_from":"xiangyang252"} |
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required_posting_auths | |
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id | gls-plat-stake_tokens |
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json | {"qty":0,"token":"GLX"} |
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json | {"type":"quest"} |
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1. | required_auths | |
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json | {"items":["5155d71210b6a018d7523e26157a7bc55982031e-43"],"days":2,"currency":"DEC","player":"qhns008","market":"peakmonsters","app":"peakmonsters"} |
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expiration | 2023-02-02 17:56:00 |
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---|
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json | {"items":["40f46c96d85f4f439daccbd23ad69eda5662f329-1"],"days":2,"currency":"DEC","player":"oriej7283"} |
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62. | ref_block_num | 4,248 |
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63. | ref_block_num | 4,247 |
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64. | ref_block_num | 4,248 |
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json | {"limit_price":1.40070,"items":["43e10d5e6d5481f59de4a031b4f97428d35c5edb-11","e6e6bd58b317b35d465c53acee69b1190814d3b9-89"],"currency":"DEC","days":2,"app":"sm.app","n":"4IZwhB7tuY"} |
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required_posting_auths | |
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json | {"ping":"pong","timestamp":"2023-02-02T17:54:59.680Z"} |
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1. | parent_author | "" |
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parent_permlink | hive-108943 |
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author | isaaccrsw |
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permlink | rmokdnsn |
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title | "RUTINA DE PIERNAS (LASTRADO) ¡¡PROBANDO RECORD PERSONAL 90KG SENTADILLA - 100KG PESO MUERTO RUMANO!!" |
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body | "<center>
[![](https://ipfs-3speak.b-cdn.net/ipfs/bafkreia5jnlmepubh2snlvqjaem4j2eauhmwnrdhpzrivswkld276mwrva/)](https://3speak.tv/watch?v=isaaccrsw/rmokdnsn)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=isaaccrsw/rmokdnsn)
</center>
---
<div class="text-justify"><div class="pull-left"><center><h1>RUTINA DE PIERNAS (LASTRADO) ¡¡PROBANDO RECORD PERSONAL 90KG SENTADILLA - 100KG PESO MUERTO RUMANO!! [ESP🇻🇪/ENG🇺🇸]</h1></center></div>
<div class="text-justify"><div class="pull-right"><center><h1>LEG ROUTINE (BALLASTED) - TESTING PERSONAL RECORD 90KG SQUAT - 100KG ROMANIAN DEADLIFT!!! [ESP🇻🇪/ENG🇺🇸]</h1></center></div>
---
<center><a href= https://hive.blog/trending/hive-108943>*STREETWORKOUTCOMMUNITY*<br/></a></center>
<center>
![Miniatura.jpg](https://images.hive.blog/DQmcNGK1tJFn7qtbEEd5VdQJCyEkTzTjw8NTNiWuKB7kegn/Miniatura.jpg)
---
</center>
|<center>Español</center>|<center>English</center>|
|-|-|
<div class="text-justify"><div class="pull-left"> Hola que tal familia de #HIVE y #SWC espero se encuentren todos muy bien. En esta ocasión compartiré con ustedes una rutina que realice con el objetivo de probar cuanto peso podía levantar en SENTADILLAS, PESO MUERTO RUMANO y ELEVACIONES DE GASTROCNEMIO (pantorrillas). La rutina consta de solo 3 elementos los cuales a medida que avanzamos en series vamos subiendo el peso hasta que con cierto peso podamos hacer solo una repetición. Esto en el caso de las sentadillas y el peso muerto. Esta rutina la puede realizar cualquier persona o atleta que se encuentra en un rango de nivel INTERMEDIO. Si eres principiante y quieres realizarla, lo puedes hacer, pero sin el LASTRE (peso agregado) evitando así una ejecución incorrecta y por extensión lesiones. Sin más que agregar procedo a explicar la ejecución correcta de estos elementos. </div>
<div class="text-justify"><div class="pull-right"> Hi there #HIVE and #SWC family, I hope you are all doing well. This time I will share with you a routine that I performed with the aim of testing how much weight I could lift in SADDLES, RUMANIAN DEAD WEIGHT and GASTROCNEMIC LIFTS (calves). The routine consists of only 3 elements which as we progress in series we increase the weight until with a certain weight we can do only one repetition. This in the case of squats and dead weight. This routine can be performed by any person or athlete who is in an INTERMEDIATE level range. If you are a beginner and want to perform it, you can do it, but without the LASTRE (added weight) thus avoiding an incorrect execution and by extension injuries. Without further ado, I proceed to explain the correct execution of these elements. </div>
---
|<center> #1 SENTADILLAS </center>|<center> #1 SQUATS </center>
|-|-|
---
<div class="text-justify"><div class="pull-left">La posición inicial correcta de la sentadilla consiste en permanecer de pie, mirando al frente, y los pies con una abertura máxima a nivel de los hombros. La orientación de los pies va depender de la flexibilidad y comodidad de la persona, bien sea apuntando ligeramente hacia afuera o al frente.</div>
<div class="text-justify"><div class="pull-right">The correct starting position for the squat consists of standing upright, facing forward, and the feet with a maximum opening at shoulder level. The orientation of the feet will depend on the flexibility and comfort of the person, either pointing slightly outward or forward.</div>
---
<div class="text-justify"><div class="pull-left">Se lleva la Pelvis hacia atrás mientras el cuerpo cae sobre los pies y los brazos caen con el cuerpo (OJO, en este caso como son Sentadillas Lastradas nuestros brazos servirán de soporte para la barra) y se saca el pecho de tal forma que la fuerza recaiga en la parte abdominal. *IMPORTANTE* el movimiento de descenso (excéntrico) no es hacia abajo del todo, sino ligeramente hacia atrás.</div>
<div class="text-justify"><div class="pull-right">The pelvis is taken backwards while the body falls on the feet and the arms fall with the body (WARNING, in this case, as they are Barbell Squats, our arms will serve as support for the bar) and the chest is pulled out so that the force falls on the abdominal part. *IMPORTANT* the movement of descent (eccentric) is not downward at all, but slightly backward.</div>
---
<div class="text-justify"><div class="pull-left">Es importante también respirar al flexionar las rodillas. Es crucial cuidar que las rodillas permanezcan siempre por encima de los pies, no hacia adentro. Cuando se alcanza el punto más bajo, se inicia el ascenso tirando hacia arriba con la fuerza de las piernas, o de la espalda.</div>
<div class="text-justify"><div class="pull-right">It is also important to breathe when bending the knees. It is crucial to take care that the knees always remain above the feet, not inward. When the lowest point is reached, start the ascent by pulling up with the strength of the legs, or back.</div>
---
<div class="text-justify"><div class="pull-left">3x10 Sentadillas Lastradas +40KG
3x5 Sentadillas Lastradas +70KG
3x1 Sentadilla Lastrada +90KG</div>
<div class="text-justify"><div class="pull-right">3x10 Ballast Squats +40KG
3x5 Weighted Squats +70KG
3x1 Weighted Squat +90KG</div>
<center>
![Imagen1.png](https://images.hive.blog/DQmU9jUesyUtGtNSxyj4VQSKy6jEg37131BK6o2x4HFmu7u/Imagen1.png)
![Imagen2.png](https://images.hive.blog/DQmbJkC2ucCWFHyraW79brJtxBUAbcpHgcDrhdqNq3SG2Fm/Imagen2.png)
![Imagen3.png](https://images.hive.blog/DQmeWmzVXY9wHKsKKiF1x2qwtF4MA2vJAakxTdckj7gCkzP/Imagen3.png)
---
|<center> #2 PESO MUERTO RUMANO </center>|<center> #2 ROMANIAN DEADLIFT </center>
|-|-|
---
<div class="text-justify"><div class="pull-left">Empecemos con el levantamiento. Colócate en la posición tradicional para realizar el peso muerto. Después, da un paso ligeramente hacia adelante para que los tobillos toquen la barra, con las manos en agarre doble prono o mixto justo a ambos lados de las pantorrillas. Con los brazos bloqueados, lleva los omóplatos hacia atrás y hacia abajo. Mantén la mirada hacia delante y activa los brazos, el pecho y el abdomen para empezar. Manteniendo la cadera elevada y las rodillas semiflexionadas, activa los glúteos y lleva la barra contigo mientras adoptas una postura erguida.</div>
<div class="text-justify"><div class="pull-right">Let's start with the lift. Get into the traditional deadlift position. Then step slightly forward so that your ankles touch the bar, with your hands in a double prone or mixed grip just to either side of your calves. With arms locked out, draw shoulder blades back and down. Keep your gaze forward and activate the arms, chest and abdomen to start. Keeping your hips elevated and knees semi-flexed, activate your glutes and bring the bar with you as you assume an upright posture.</div>
---
<div class="text-justify"><div class="pull-left">Desde ahí, prepárate para el peso muerto rumano. Manteniendo las rodillas semiflexionadas, pero las piernas casi rectas, con la barra cerca de los muslos, baja la barra unos centímetros por debajo de las rodillas. Para hacer la elevación, manteniendo la extensión de piedras, los omóplatos activados y el torso fuerte, presiona con la cadera hacia delante para levantar la barra. El movimiento termina cuando las caderas se bloquean.</div>
<div class="text-justify"><div class="pull-right">From there, get ready for the Romanian deadlift. Keeping your knees semi-bent, but your legs almost straight, with the bar close to your thighs, lower the bar a few inches below your knees. To make the lift, keeping the stone extension, shoulder blades activated and torso strong, press the hips forward to lift the bar. The movement ends when the hips lock out.</div>
---
<div class="text-justify"><div class="pull-left">3x12 Peso Muerto +40KG
3x10 Peso Muerto +70KG
3x5 Peso Muerto +100KG</div>
<div class="text-justify"><div class="pull-right">3x12 Dead Weight +40KG
3x10 Deadlift +70KG
3x5 Deadlift +100KG</div>
<center>
![Imagen4.png](https://images.hive.blog/DQmUPRSwBT9CUmQsGNDmmwzpmDDrqNNH7JFhCxXGen3igxw/Imagen4.png)
![Imagen5.png](https://images.hive.blog/DQma8PhM9umVAkKCwEGZfCvEJuSqHD1uFgUgD5rAu5wLRS6/Imagen5.png)
![Imagen6.png](https://images.hive.blog/DQmTvxCNJG6eDKUopR1EFbC9r7vYCTcyy2kEDU2urVCmbBY/Imagen6.png)
---
|<center> #3 ELEVACIONES DE PANTORRILLAS </center>|<center> #3 CALF RAISES </center>
|-|-|
---
<div class="text-justify"><div class="pull-left">Como el nombre del ejercicio lo dice, para realizer este elemento debemos comenzar de pie, con los pies separados aproximadamente a la anchura de nuestros hombros y las rodillas ligeramente flexionadas, debemos despegar los talones del suelo mientras realizamos una extensión de los pies para elevar el cicero mientras este queda sostenido por la punta de cada pie. Es importante que la espalda este bien recta y que el cuerpo se eleve por la flexion plantar o elevación de los talones. Podemos realizar el movimiento con una barra sostenido sobre el torso, con mancuernas en ambas manos, con un amigo y/o sobre un banco, en el cual solo apoyaremos las puntas de los pies.</div>
<div class="text-justify"><div class="pull-right">As the name of the exercise says, to perform this element we must start standing, with feet about shoulder width apart and knees slightly bent, we must take off the heels off the ground while we make an extension of the feet to raise the cicero while it is supported by the tip of each foot. It is important that the back is straight and that the body rises by plantar flexion or elevation of the heels. We can perform the movement with a barbell held on the torso, with dumbbells in both hands, with a friend and/or on a bench, on which we will only support the tips of the feet.</div>
---
<div class="text-justify"><div class="pull-left">3x12 Elevaciones de Pantorrillas con amigo</div>
<div class="text-justify"><div class="pull-right">3x12 Calf Raises with friend</div>
<center>
![Imagen7.png](https://images.hive.blog/DQmdwneAcRxhDfk8xYHRxw2VdeB4SCEDpcAMBuXLt3uFsin/Imagen7.png)
---
<center>
![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)
---
<div class="text-justify"><div class="pull-left"> Bueno sin más que agregar, espero estas especificaciones puedan serles de ayuda a la hora de realizar estos elementos, y si quieren realizar la rutina, pues a darle, animo que si se puede mi gente. </div>
<div class="text-justify"><div class="pull-right"> Well without more to add, I hope these specifications can be of help when making these elements, and if you want to perform the routine, then to give it, I hope that if you can my people. </div>
---
|<center>La música usada en el video está libre de derechos de autor.</center>|<center>The music used in the video is free of copyright.</center>
|-|-|
---
<center> https://m.youtube.com/watch?v=jcE6YRjzovg
---
<center>Créditos</center>|<center>Credits</center>
|-|-|
<center>Cámara</center>|<center>Camera</center>
|||
<center>@migelado</center>|<center>@migelado</center>
|||
<center>@chapi-crsw</center>|<center>@chapi-crsw</center>
|||
<center>Edición/Producción</center>|<center>Editing/Production</center>
|||
<center>@isaaccrsw</center>|<center>@isaaccrsw</center>
---
|<center>🌐Redes sociales 🌐</center>|<center>🌐Social Network🌐</center>
|-|-|
<center><a href= https://www.instagram.com/isacrivas_crsw/ >![580b57fcd9996e24bc43c521.png](https://images.hive.blog/DQmdwMypF4f47ctBt3o6KJRJrrm6sxH75HYSDHbmbZTGvJu/580b57fcd9996e24bc43c521.png)
><br/></a></center>
---
▶️ [3Speak](https://3speak.tv/watch?v=isaaccrsw/rmokdnsn)
" |
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[ESP🇻🇪/ENG🇺🇸]</h1></center></div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>LEG ROUTINE (BALLASTED) - TESTING PERSONAL RECORD 90KG SQUAT - 100KG ROMANIAN DEADLIFT!!! [ESP🇻🇪/ENG🇺🇸]</h1></center></div> \r\n\r\n---\r\n\r\n<center><a href= https://hive.blog/trending/hive-108943>*STREETWORKOUTCOMMUNITY*<br/></a></center>\r\n\r\n<center> \r\n![Miniatura.jpg](https://images.hive.blog/DQmcNGK1tJFn7qtbEEd5VdQJCyEkTzTjw8NTNiWuKB7kegn/Miniatura.jpg)\r\n\r\n\r\n---\r\n\r\n</center> \r\n|<center>Español</center>|<center>English</center>| \r\n|-|-| \r\n \r\n<div class=\"text-justify\"><div class=\"pull-left\"> Hola que tal familia de #HIVE y #SWC espero se encuentren todos muy bien. En esta ocasión compartiré con ustedes una rutina que realice con el objetivo de probar cuanto peso podía levantar en SENTADILLAS, PESO MUERTO RUMANO y ELEVACIONES DE GASTROCNEMIO (pantorrillas). La rutina consta de solo 3 elementos los cuales a medida que avanzamos en series vamos subiendo el peso hasta que con cierto peso podamos hacer solo una repetición. Esto en el caso de las sentadillas y el peso muerto. Esta rutina la puede realizar cualquier persona o atleta que se encuentra en un rango de nivel INTERMEDIO. Si eres principiante y quieres realizarla, lo puedes hacer, pero sin el LASTRE (peso agregado) evitando así una ejecución incorrecta y por extensión lesiones. Sin más que agregar procedo a explicar la ejecución correcta de estos elementos. </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"> Hi there #HIVE and #SWC family, I hope you are all doing well. This time I will share with you a routine that I performed with the aim of testing how much weight I could lift in SADDLES, RUMANIAN DEAD WEIGHT and GASTROCNEMIC LIFTS (calves). The routine consists of only 3 elements which as we progress in series we increase the weight until with a certain weight we can do only one repetition. This in the case of squats and dead weight. This routine can be performed by any person or athlete who is in an INTERMEDIATE level range. If you are a beginner and want to perform it, you can do it, but without the LASTRE (added weight) thus avoiding an incorrect execution and by extension injuries. Without further ado, I proceed to explain the correct execution of these elements. </div> \r\n\r\n---\r\n\r\n|<center> #1 SENTADILLAS </center>|<center> #1 SQUATS </center> \r\n|-|-| \r\n\r\n--- \r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">La posición inicial correcta de la sentadilla consiste en permanecer de pie, mirando al frente, y los pies con una abertura máxima a nivel de los hombros. La orientación de los pies va depender de la flexibilidad y comodidad de la persona, bien sea apuntando ligeramente hacia afuera o al frente.</div> \r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">The correct starting position for the squat consists of standing upright, facing forward, and the feet with a maximum opening at shoulder level. The orientation of the feet will depend on the flexibility and comfort of the person, either pointing slightly outward or forward.</div>\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Se lleva la Pelvis hacia atrás mientras el cuerpo cae sobre los pies y los brazos caen con el cuerpo (OJO, en este caso como son Sentadillas Lastradas nuestros brazos servirán de soporte para la barra) y se saca el pecho de tal forma que la fuerza recaiga en la parte abdominal. *IMPORTANTE* el movimiento de descenso (excéntrico) no es hacia abajo del todo, sino ligeramente hacia atrás.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">The pelvis is taken backwards while the body falls on the feet and the arms fall with the body (WARNING, in this case, as they are Barbell Squats, our arms will serve as support for the bar) and the chest is pulled out so that the force falls on the abdominal part. *IMPORTANT* the movement of descent (eccentric) is not downward at all, but slightly backward.</div> \r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Es importante también respirar al flexionar las rodillas. Es crucial cuidar que las rodillas permanezcan siempre por encima de los pies, no hacia adentro. Cuando se alcanza el punto más bajo, se inicia el ascenso tirando hacia arriba con la fuerza de las piernas, o de la espalda.</div> \r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">It is also important to breathe when bending the knees. It is crucial to take care that the knees always remain above the feet, not inward. When the lowest point is reached, start the ascent by pulling up with the strength of the legs, or back.</div>\r\n\r\n--- \r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">3x10 Sentadillas Lastradas +40KG\r\n3x5 Sentadillas Lastradas +70KG\r\n3x1 Sentadilla Lastrada +90KG</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">3x10 Ballast Squats +40KG\r\n3x5 Weighted Squats +70KG\r\n3x1 Weighted Squat +90KG</div>\r\n\r\n<center>\r\n![Imagen1.png](https://images.hive.blog/DQmU9jUesyUtGtNSxyj4VQSKy6jEg37131BK6o2x4HFmu7u/Imagen1.png)\r\n\r\n![Imagen2.png](https://images.hive.blog/DQmbJkC2ucCWFHyraW79brJtxBUAbcpHgcDrhdqNq3SG2Fm/Imagen2.png)\r\n\r\n![Imagen3.png](https://images.hive.blog/DQmeWmzVXY9wHKsKKiF1x2qwtF4MA2vJAakxTdckj7gCkzP/Imagen3.png)\r\n\r\n\r\n---\r\n\r\n|<center> #2 PESO MUERTO RUMANO </center>|<center> #2 ROMANIAN DEADLIFT </center> \r\n|-|-|\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Empecemos con el levantamiento. Colócate en la posición tradicional para realizar el peso muerto. Después, da un paso ligeramente hacia adelante para que los tobillos toquen la barra, con las manos en agarre doble prono o mixto justo a ambos lados de las pantorrillas. Con los brazos bloqueados, lleva los omóplatos hacia atrás y hacia abajo. Mantén la mirada hacia delante y activa los brazos, el pecho y el abdomen para empezar. Manteniendo la cadera elevada y las rodillas semiflexionadas, activa los glúteos y lleva la barra contigo mientras adoptas una postura erguida.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">Let's start with the lift. Get into the traditional deadlift position. Then step slightly forward so that your ankles touch the bar, with your hands in a double prone or mixed grip just to either side of your calves. With arms locked out, draw shoulder blades back and down. Keep your gaze forward and activate the arms, chest and abdomen to start. Keeping your hips elevated and knees semi-flexed, activate your glutes and bring the bar with you as you assume an upright posture.</div>\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Desde ahí, prepárate para el peso muerto rumano. Manteniendo las rodillas semiflexionadas, pero las piernas casi rectas, con la barra cerca de los muslos, baja la barra unos centímetros por debajo de las rodillas. Para hacer la elevación, manteniendo la extensión de piedras, los omóplatos activados y el torso fuerte, presiona con la cadera hacia delante para levantar la barra. El movimiento termina cuando las caderas se bloquean.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">From there, get ready for the Romanian deadlift. Keeping your knees semi-bent, but your legs almost straight, with the bar close to your thighs, lower the bar a few inches below your knees. To make the lift, keeping the stone extension, shoulder blades activated and torso strong, press the hips forward to lift the bar. The movement ends when the hips lock out.</div>\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">3x12 Peso Muerto +40KG\r\n3x10 Peso Muerto +70KG \r\n3x5 Peso Muerto +100KG</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">3x12 Dead Weight +40KG\r\n3x10 Deadlift +70KG \r\n3x5 Deadlift +100KG</div>\r\n\r\n<center> \r\n![Imagen4.png](https://images.hive.blog/DQmUPRSwBT9CUmQsGNDmmwzpmDDrqNNH7JFhCxXGen3igxw/Imagen4.png)\r\n\r\n![Imagen5.png](https://images.hive.blog/DQma8PhM9umVAkKCwEGZfCvEJuSqHD1uFgUgD5rAu5wLRS6/Imagen5.png)\r\n\r\n![Imagen6.png](https://images.hive.blog/DQmTvxCNJG6eDKUopR1EFbC9r7vYCTcyy2kEDU2urVCmbBY/Imagen6.png)\r\n\r\n\r\n---\r\n\r\n|<center> #3 ELEVACIONES DE PANTORRILLAS </center>|<center> #3 CALF RAISES </center> \r\n|-|-|\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Como el nombre del ejercicio lo dice, para realizer este elemento debemos comenzar de pie, con los pies separados aproximadamente a la anchura de nuestros hombros y las rodillas ligeramente flexionadas, debemos despegar los talones del suelo mientras realizamos una extensión de los pies para elevar el cicero mientras este queda sostenido por la punta de cada pie. Es importante que la espalda este bien recta y que el cuerpo se eleve por la flexion plantar o elevación de los talones. Podemos realizar el movimiento con una barra sostenido sobre el torso, con mancuernas en ambas manos, con un amigo y/o sobre un banco, en el cual solo apoyaremos las puntas de los pies.</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">As the name of the exercise says, to perform this element we must start standing, with feet about shoulder width apart and knees slightly bent, we must take off the heels off the ground while we make an extension of the feet to raise the cicero while it is supported by the tip of each foot. It is important that the back is straight and that the body rises by plantar flexion or elevation of the heels. We can perform the movement with a barbell held on the torso, with dumbbells in both hands, with a friend and/or on a bench, on which we will only support the tips of the feet.</div>\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">3x12 Elevaciones de Pantorrillas con amigo</div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">3x12 Calf Raises with friend</div>\r\n\r\n<center> \r\n![Imagen7.png](https://images.hive.blog/DQmdwneAcRxhDfk8xYHRxw2VdeB4SCEDpcAMBuXLt3uFsin/Imagen7.png)\r\n\r\n---\r\n\r\n<center>\r\n![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\"> Bueno sin más que agregar, espero estas especificaciones puedan serles de ayuda a la hora de realizar estos elementos, y si quieren realizar la rutina, pues a darle, animo que si se puede mi gente. </div> \r\n \r\n<div class=\"text-justify\"><div class=\"pull-right\"> Well without more to add, I hope these specifications can be of help when making these elements, and if you want to perform the routine, then to give it, I hope that if you can my people. </div>\r\n\r\n---\r\n\r\n|<center>La música usada en el video está libre de derechos de autor.</center>|<center>The music used in the video is free of copyright.</center> \r\n|-|-|\r\n\r\n---\r\n\r\n<center> https://m.youtube.com/watch?v=jcE6YRjzovg\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|||\r\n<center>@migelado</center>|<center>@migelado</center> \r\n|||\r\n<center>@chapi-crsw</center>|<center>@chapi-crsw</center> \r\n|||\r\n<center>Edición/Producción</center>|<center>Editing/Production</center> \r\n|||\r\n<center>@isaaccrsw</center>|<center>@isaaccrsw</center> \r\n\r\n---\r\n\r\n|<center>🌐Redes sociales 🌐</center>|<center>🌐Social Network🌐</center> \r\n|-|-|\r\n\r\n<center><a href= https://www.instagram.com/isacrivas_crsw/ >![580b57fcd9996e24bc43c521.png](https://images.hive.blog/DQmdwMypF4f47ctBt3o6KJRJrrm6sxH75HYSDHbmbZTGvJu/580b57fcd9996e24bc43c521.png)\r\n><br/></a></center>","tags":["spanish","deportes","swhive","swc","neoxian","neoxianswc","calistenia","ocd"]}}}" |
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