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| title | "Flexiones y Ligas [Esp/Eng + Sub Eng]" |
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| body | "<center>
[](https://3speak.tv/watch?v=omarcitorojas/fnleoceu)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=omarcitorojas/fnleoceu)
</center>
---
<div class="text-justify"><p>Flexiones y Ligas. Saludos mis queridos amigos, hoy tenemos otra rutina muy poderosa, divertida y como siempre creativa. Vamos a trabajar con ligas o bandas de resistencia, pero lo vamos a hacer con ligas dobles. Dichas ligas serán usadas para el trabajo de flexiones con sus respectivas variantes, para darle acción extrema a los brazos, abdomen, piernas, es decir todo el cuerpo se va a mover como Dios manda. Así que no te pierdas ningún detalle, porque vamos directo a la acción de este grandioso video.
<center>
Portada de mi Autoría Editada en/Cover of my Authorship Edited in [Canva](https://www.canva.com/es_419/)</center>
<center>Video Editado en/Video Edited in [CapCut](https://viamaker.uptodown.com/android)</center>
<center>Visita mi canal de/Visit my channel [3speak](https://3speak.tv/user/omarcitorojas)</center>
<center>Logos propiedad de/ logos owned by @hiveio, [@SWC](https://peakd.com/c/hive-108943), @threespeak</center>
>Pushups and Garters. Greetings my dear friends, today we have another very powerful, fun and as always creative routine. We are going to work with bands or resistance bands, but we are going to do it with double bands. These bands will be used for the work of push-ups with their respective variants, to give extreme action to the arms, abdomen, legs, ie the whole body is going to move as God commands. So don't miss any detail, because we are going straight to the action of this great video.
Nos vamos ahora con la fase obligatoria antes de iniciar cualquier entrenamiento fuerte y este no es más que los calentamientos, recuerden no dejen pasar esta etapa. Así que vamos con todo al [**calentamiento 1**, **cruce de brazo y pierna opuesta en salto**](). Nos vamos con el [**calentamiento 2**, **golpes de pera con giro de torso y pulso de piernas**]().
Cada movimiento de calentamiento se, ejecuta por 3 minutos. Es muy importante determinar que si el cuerpo aún no se encuentra activo para la acción fuerte, debes calentar un poco más. No olvides tomar descansos de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; la hidratación es sumamente importante para reponer los fluidos y las sales perdidas durante la acción.
>We go now with the mandatory phase before starting any strong training and this is nothing more than the warm-ups, remember not to miss this stage. So let's go all out with [**warm-up 1**, **jump arm and opposite leg cross**](). We're going with [**warm-up 2**, **pear strikes with torso twist and leg pulse**]().
>Each warm-up movement is, executed for 3 minutes. It is very important to determine that if the body is not yet active for the strong action, you should warm up a little more. Don't forget to take 20 second breaks between exercises, and 1 to 2 minutes between sets; hydration is extremely important to replenish fluids and salts lost during the action.
Una vez que comprobemos que el cuerpo está apto para la acción fuerte, nos vamos con los movimientos centrales. Activos.
[**Estación 1**, **flexiones con tensión**](). Ciertamente vamos a realizar unas flexiones clásicas, sin embargo, a través del uso de ligas dobles, vamos a generar mucha tensión haciendo que los brazos trabajen más allá de los limites. Por otra parte, dentro de esta estación vamos a realizar un ejercicio extra similar al press de pecho, pero de rodillas. Esto tienen que verlo, acción directa al tren superior. Nos vamos con 20 repeticiones en 4 series.
[**Estación 2**, **Spiderman con tensión**](). Indudablemente, tendremos mucha acción y tensión a nivel de todo el cuerpo. Los músculos involucrados en esta acción serán los pertenecientes a los brazos, abdomen y piernas. Verán que la tensión mayor la sentirán las piernas, ya que las bandas están conectadas a cada tobillera. Sencillamente, una acción explosiva. Nos vamos con 20 repeticiones en 4 series.
[**Estación 3**, **flexiones clásicas más saltos**](). Las bandas siguen conectadas a cada pierna de forma doble. Continúa la actividad a nivel superior y con mayor enfasis a nivel inferior, debido a la tensión que ejercen las bandas. Vamos con 20 repeticiones por lado en 4 series.
Al culminar la acción fuerte, llega el momento de la relajación con [**cuerpo libre**](). 3 minutos de acción. Gracias por preferir nuestro canal de @threespeak. Recuerda que debes tomar descansos de calidad, hidratarte y alimentarte sanamente. Hasta la próxima.
>Once we check that the body is fit for strong action, we move on to the core movements. Active.
>[**Station 1**, **tension push-ups**](). Certainly we are going to perform some classic push-ups, however, through the use of double bands, we are going to generate a lot of tension making the arms work beyond the limits. On the other hand, within this station we are going to perform an extra exercise similar to the chest press, but on our knees. This you have to see, direct action to the upper body. We're going with 20 reps in 4 sets.
>[**Station 2**, **Spiderman with tension**](). Undoubtedly, we'll have a lot of full-body action and tension. The muscles involved in this action will be those belonging to the arms, abdomen and legs. You will see that the greatest tension will be felt in the legs, as the bands are connected to each ankle brace. Simply put, an explosive action. We're going with 20 reps in 4 sets.
>[**Station 3**, **classic push-ups plus lunges**](). Bands are still connected to each leg in double form. Continue the activity at the upper level and with more emphasis at the lower level, due to the tension exerted by the bands. We go with 20 repetitions per side in 4 sets.
>At the culmination of the strong action, it is time for relaxation with [**free body**](). 3 minutes of action. Thank you for liking our @threespeak channel. Remember to take quality breaks, hydrate and eat healthy. See you next time.
# <center>**<div class="phishy">...Gracias Por Visitar...</div>**</center>
# <center>**...Thanks for visiting...**</center>
<center></center>
Video e imágenes tomados por Ronmel Núñez
>Video and images taken by Ronmel Nuñez
[Música de Fondo Pixabay](https://pixabay.com/es/music/metal-metal-gear-136567/)
>[Pixabay Background music](https://pixabay.com/es/music/metal-metal-gear-136567/)
Clips del video intro, provienen del video principal
>Clips from the intro video, taken from the main video
[Logo SWC](https://peakd.com/c/hive-108943)
>[SWC Logo](https://peakd.com/c/hive-108943)
**Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)</p></div>**
---
▶️ [3Speak](https://3speak.tv/watch?v=omarcitorojas/fnleoceu)
" |
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Saludos mis queridos amigos, hoy tenemos otra rutina muy poderosa, divertida y como siempre creativa. Vamos a trabajar con ligas o bandas de resistencia, pero lo vamos a hacer con ligas dobles. Dichas ligas serán usadas para el trabajo de flexiones con sus respectivas variantes, para darle acción extrema a los brazos, abdomen, piernas, es decir todo el cuerpo se va a mover como Dios manda. Así que no te pierdas ningún detalle, porque vamos directo a la acción de este grandioso video. \r\n\r\n<center>\r\nPortada de mi Autoría Editada en/Cover of my Authorship Edited in [Canva](https://www.canva.com/es_419/)</center>\r\n\r\n<center>Video Editado en/Video Edited in [CapCut](https://viamaker.uptodown.com/android)</center>\r\n\r\n<center>Visita mi canal de/Visit my channel [3speak](https://3speak.tv/user/omarcitorojas)</center>\r\n\r\n<center>Logos propiedad de/ logos owned by @hiveio, [@SWC](https://peakd.com/c/hive-108943), @threespeak</center>\r\n\r\n>Pushups and Garters. Greetings my dear friends, today we have another very powerful, fun and as always creative routine. We are going to work with bands or resistance bands, but we are going to do it with double bands. These bands will be used for the work of push-ups with their respective variants, to give extreme action to the arms, abdomen, legs, ie the whole body is going to move as God commands. So don't miss any detail, because we are going straight to the action of this great video. \r\n\r\n\r\n\r\nNos vamos ahora con la fase obligatoria antes de iniciar cualquier entrenamiento fuerte y este no es más que los calentamientos, recuerden no dejen pasar esta etapa. Así que vamos con todo al [**calentamiento 1**, **cruce de brazo y pierna opuesta en salto**](). Nos vamos con el [**calentamiento 2**, **golpes de pera con giro de torso y pulso de piernas**]().\r\n\r\nCada movimiento de calentamiento se, ejecuta por 3 minutos. Es muy importante determinar que si el cuerpo aún no se encuentra activo para la acción fuerte, debes calentar un poco más. No olvides tomar descansos de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; la hidratación es sumamente importante para reponer los fluidos y las sales perdidas durante la acción.\r\n\r\n>We go now with the mandatory phase before starting any strong training and this is nothing more than the warm-ups, remember not to miss this stage. So let's go all out with [**warm-up 1**, **jump arm and opposite leg cross**](). We're going with [**warm-up 2**, **pear strikes with torso twist and leg pulse**]().\r\n\r\n>Each warm-up movement is, executed for 3 minutes. It is very important to determine that if the body is not yet active for the strong action, you should warm up a little more. Don't forget to take 20 second breaks between exercises, and 1 to 2 minutes between sets; hydration is extremely important to replenish fluids and salts lost during the action.\r\n\r\n\r\n\r\nUna vez que comprobemos que el cuerpo está apto para la acción fuerte, nos vamos con los movimientos centrales. Activos.\r\n\r\n[**Estación 1**, **flexiones con tensión**](). Ciertamente vamos a realizar unas flexiones clásicas, sin embargo, a través del uso de ligas dobles, vamos a generar mucha tensión haciendo que los brazos trabajen más allá de los limites. Por otra parte, dentro de esta estación vamos a realizar un ejercicio extra similar al press de pecho, pero de rodillas. Esto tienen que verlo, acción directa al tren superior. Nos vamos con 20 repeticiones en 4 series.\r\n\r\n[**Estación 2**, **Spiderman con tensión**](). Indudablemente, tendremos mucha acción y tensión a nivel de todo el cuerpo. Los músculos involucrados en esta acción serán los pertenecientes a los brazos, abdomen y piernas. Verán que la tensión mayor la sentirán las piernas, ya que las bandas están conectadas a cada tobillera. Sencillamente, una acción explosiva. Nos vamos con 20 repeticiones en 4 series.\r\n\r\n[**Estación 3**, **flexiones clásicas más saltos**](). Las bandas siguen conectadas a cada pierna de forma doble. Continúa la actividad a nivel superior y con mayor enfasis a nivel inferior, debido a la tensión que ejercen las bandas. Vamos con 20 repeticiones por lado en 4 series.\r\n\r\nAl culminar la acción fuerte, llega el momento de la relajación con [**cuerpo libre**](). 3 minutos de acción. Gracias por preferir nuestro canal de @threespeak. Recuerda que debes tomar descansos de calidad, hidratarte y alimentarte sanamente. Hasta la próxima.\r\n\r\n>Once we check that the body is fit for strong action, we move on to the core movements. Active.\r\n\r\n>[**Station 1**, **tension push-ups**](). Certainly we are going to perform some classic push-ups, however, through the use of double bands, we are going to generate a lot of tension making the arms work beyond the limits. On the other hand, within this station we are going to perform an extra exercise similar to the chest press, but on our knees. This you have to see, direct action to the upper body. We're going with 20 reps in 4 sets.\r\n\r\n>[**Station 2**, **Spiderman with tension**](). Undoubtedly, we'll have a lot of full-body action and tension. The muscles involved in this action will be those belonging to the arms, abdomen and legs. You will see that the greatest tension will be felt in the legs, as the bands are connected to each ankle brace. Simply put, an explosive action. We're going with 20 reps in 4 sets.\r\n\r\n>[**Station 3**, **classic push-ups plus lunges**](). Bands are still connected to each leg in double form. Continue the activity at the upper level and with more emphasis at the lower level, due to the tension exerted by the bands. We go with 20 repetitions per side in 4 sets.\r\n\r\n>At the culmination of the strong action, it is time for relaxation with [**free body**](). 3 minutes of action. Thank you for liking our @threespeak channel. Remember to take quality breaks, hydrate and eat healthy. See you next time.\r\n\r\n# <center>**<div class=\"phishy\">...Gracias Por Visitar...</div>**</center>\r\n\r\n# <center>**...Thanks for visiting...**</center>\r\n\r\n<center></center>\r\n\r\n\r\n\r\n\r\n\r\nVideo e imágenes tomados por Ronmel Núñez \r\n\r\n>Video and images taken by Ronmel Nuñez \r\n\r\n[Música de Fondo Pixabay](https://pixabay.com/es/music/metal-metal-gear-136567/)\r\n\r\n>[Pixabay Background music](https://pixabay.com/es/music/metal-metal-gear-136567/)\r\n\r\nClips del video intro, provienen del video principal\r\n\r\n>Clips from the intro video, taken from the main video\r\n\r\n[Logo SWC](https://peakd.com/c/hive-108943)\r\n\r\n>[SWC Logo](https://peakd.com/c/hive-108943)\r\n\r\n**Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)</p></div>**","tags":["spanish","swc","sports","swhive","deportes","streetworkout","calistenia","fitness","training","cambiodevida","health","pushup","ejercicios","video","threespeak","sportstalk"]}}}" |
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| transaction_id | da258d904d37e2bb766a216655e8386ce3711b12 |
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| block_num | 75,584,094 |
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| transaction_num | 37 |
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|
|---|
| 38. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
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| expiration | 2023-06-08 15:42:06 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_advance_league |
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| json | {"format":"wild"} |
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| extensions | [] |
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| signatures | | 0. | 206b2077c4cdf9164b4e5d9315c84f8c2c79f1f224e50fbc86e73ff4d8de71558547a4d601493e23bd425c1a4a2ca9ba003faa52436b36d6cd4ecb7163cd267683 |
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| transaction_id | 91f7b77edb85116922ab0d1f7cb3298514c89dc9 |
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| block_num | 75,584,094 |
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| transaction_num | 38 |
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| 39. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
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| expiration | 2023-06-08 15:42:06 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | sm_market_rent |
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| json | {"items":["9c30a12aace982cd7952e715a2d88c7a865555a0-193"],"days":2,"currency":"DEC"} |
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| extensions | [] |
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| transaction_id | 80bb707b054c642c62198130bcb599fce4193bfa |
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| block_num | 75,584,094 |
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| transaction_num | 39 |
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|
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| 40. | | ref_block_num | 21,082 |
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| ref_block_prefix | 1,106,876,970 |
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| expiration | 2023-06-08 15:41:27 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| id | sm_claim_reward |
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| json | "{"type":"quest","quest_id":"0c96f8be8a71715154be792a2d89ecd61e9f0ca9","app":"SplinterlandsRObot 1.2.0","n":"arc7txmj9h"}" |
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| extensions | [] |
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| transaction_id | 220e2918eed4f76161e029946652761ac26931e2 |
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| block_num | 75,584,094 |
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| transaction_num | 40 |
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|
|---|
| 41. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
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| expiration | 2023-06-08 15:51:06 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| id | notify |
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| json | ["setLastRead",{"date":"2023-06-08T15:41:05"}] |
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| extensions | [] |
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| signatures | | 0. | 1f3c779885fca6d1d4cf8dab5d13549db3172c18c1e58b849da5377416075b53780ec2cbb472cef1e627bb9a64caa61dde4a498daba885bb37a4b2d6ae3f7d2086 |
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| transaction_id | ff63a9186d910cfda58f1303491637154bac5835 |
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| block_num | 75,584,094 |
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| transaction_num | 41 |
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| 42. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
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| expiration | 2023-06-08 15:42:06 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | sm_market_rent |
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| json | {"items":["63e7a5117b858da20316751b4a6f30e5e517674b-104"],"days":2,"currency":"DEC"} |
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| extensions | [] |
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| transaction_id | e3eede92fdae22ccf2a84e21cb704f9702ed5a8e |
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| block_num | 75,584,094 |
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| transaction_num | 42 |
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|---|
| 43. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
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| expiration | 2023-06-08 15:42:06 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | sm_market_rent |
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| json | {"items":["23b10fa3b392fa749cf8bb5f68cf426f00bad4e7-0"],"days":2,"currency":"DEC"} |
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| extensions | [] |
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| transaction_id | 353ad36d0498e7fba08571b29b14c04f40f26972 |
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| block_num | 75,584,094 |
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| transaction_num | 43 |
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| 44. | | ref_block_num | 21,084 |
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| ref_block_prefix | 2,474,757,703 |
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| expiration | 2023-06-08 15:51:07 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| id | sm_update_rental_price |
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| json | {"items":[["ed3d69adf09322752a4b963f6127dcb162d7f98d-0",1.062]],"list_fee_token":"DEC","list_fee":1} |
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| extensions | [] |
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| transaction_id | 72075d21731586620ba609b3b15b1230651f978c |
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| block_num | 75,584,094 |
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| transaction_num | 44 |
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|---|
| 45. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
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| expiration | 2023-06-08 15:50:45 |
|---|
| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | ssc-mainnet-hive |
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| json | {"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"PART","to":"partymake","quantity":"5.5","memo":""}} |
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| extensions | [] |
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| transaction_id | d6e3ae528538af53543a7cc866532f369fa42de8 |
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| block_num | 75,584,094 |
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| transaction_num | 45 |
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|
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| 46. | | ref_block_num | 21,085 |
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| ref_block_prefix | 3,711,662,094 |
|---|
| expiration | 2023-06-08 15:41:30 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_market_list |
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| json | "{"cards":[["G7-355-1WI7K2VHI8",2.042],["G7-357-6NCUS7BS0W",2.099],["C7-365-FN7GOY8NOG",1.448],["G7-382-04PL6DT5TS",2.552],["G7-386-MVHKTV95I8",1.193],["C7-387-MYEVHI2RN4",1.073],["C7-387-TIQGOP2W68",1.073],["C7-387-5CA1WB9JUO",1.073],["C7-387-9DEE1W32XC",1.073],["C7-387-117Y7RLKA8",1.073],["C7-387-88CE3M0MMO",1.073],["C7-387-PJEGG3E1Y8",1.073],["C7-387-PGEBUXV6V4",1.073],["C7-387-XB9EHCJL4W",1.073],["C7-387-O7MYMJS83K",1.073],["C7-387-EY4X6FMCAO",1.073],["C7-387-4537Y8AN40",1.073],["C7-387-YTXLW2Z6E8",1.073],["C7-387-B5EZPK6EEO",1.073],["C7-387-ZATQNSC234",1.073],["C7-387-K5SC91LLA8",1.073],["C7-387-CL2QLYVWZK",1.073],["C7-405-1GQ6LO4INK",1.095],["C7-405-663IEDS7GG",1.095],["C7-405-D1SXF38VCW",1.095],["G7-412-EPLOY39RBK",2.071],["C7-420-ASH7ZSX4OG",1.003],["C7-439-J29QXXJA9C",1.237],["C7-439-MJNX6NPI28",1.237],["C7-439-HIZ0RRROPC",1.237],["C7-439-X6ZCMX5Y40",1.237],["C7-439-MXP2KKT34W",1.237],["C7-439-CS1LEZIWQ8",1.237],["C7-440-N7USOJNTUO",1.129],["C7-440-F0NTD94A2O",1.129],["C7-440-YF6HLVGEN4",1.129],["C7-440-RS9J5GMELS",1.129],["C7-440-7KY8B5QTPS",1.129],["C7-440-WKP1C5PL0W",1.129],["C7-440-EDBQQ9WO0W",1.129],["C7-440-V9AH8A0J80",1.129],["C7-440-WXE431PNWG",1.129],["C7-440-ZDIWRIN1OG",1.129],["C7-440-DKDQE1T2BK",1.129],["C8-474-NZ3Z9LQJR4",5.031],["C7-509-4QQW359KGW",1.665]],"type":"rent","list_fee":46,"list_fee_token": "DEC","fee":500,"app":"Splinterrents"}" |
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| extensions | [] |
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| signatures | | 0. | 1f18fc7c036818f9e9dd2603b7164f1fbfc8a6f9bf5d89e83bd9eaca6420b7d2375db0d796219dfc787893869860fdda471c353881586aadb9022ed9e6e160c4a6 |
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| transaction_id | 1ec88423844f7e139715a636d4a539b75d22066b |
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| block_num | 75,584,094 |
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| transaction_num | 46 |
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hiveblocks