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parent_permlink | hive-189157 |
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author | genice |
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permlink | moldea-tu-cuerpo-con-este-full-body-shape-your-body-with-this-full-body |
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title | "Moldea tu cuerpo con este (full body)./ 馃挭馃敟馃挭Shape your body with this (full body)." |
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body | "***
<center>Saludos querida comunidad de full deportes, vengo muy contenta con una rutina muy buena para moldear y fortalecer el cuerpo; es un entrenamiento muy f谩cil con poco peso, realice algunas planchas combinadas con flexiones y balanceo, buscando moldear y estirar el cuerpo, lo realice en 4 series de 20 repeticiones, es un entrenamiento de mucha fuerza y equilibrio, los invito a ver toda la rutina espero que les guste sin decir m谩s comencemos. </center>
>Greetings dear community of full sports, I come very happy with a very good routine to shape and strengthen the body, it is a very easy workout with little weight, perform some planks combined with push-ups and balance, looking to shape and stretch the body, perform it in 4 sets of 20 repetitions, it is a workout of great strength and balance, I invite you to see the whole routine I hope you like it without saying more let's start.
***
<center>https://files.peakd.com/file/peakd-hive/genice/242Y84SUxVeazuyju1Rk2VCzEiKLxmfj47nCD19QZ1r7Pv5Kx4kRtmeB2pMjaYNCLsK5Z.png</center>
***
<center>https://files.peakd.com/file/peakd-hive/genice/Eoc9wwjyUadpBt7TbYxCta9SvaGZ14QpzyTC1ryfie2drm99GzQiUoekyXNfPmdpJhg.png</center>
***
### <center>Rutina./ Routine.</center>
***
<div class="pull-left">Primer ejercicio, realice plancha m谩s toque en los hombros y elevaci贸n de caderas, fuerte ejercicio de equilibrio y coordinaci贸n, pero a su vez muy bueno para moldear la cintura, lo realice en 4 series de 20 repeticiones.</div>
<div class="pull-right">First exercise, perform plank plus touch on the shoulders and lifting hips, strong exercise of balance and coordination, but in turn very good for shaping the waist, I did it in 4 sets of 20 repetitions.</div>
***
<cente>https://files.peakd.com/file/peakd-hive/genice/245ccrQCoFbJYDdahM395n55cMf7JgmmykDZhbZFHvgHuPKjtvVKVhaVm6ZGf9iHhbmuo.gif</center>
***
<div class="pull-left">Segundo ejercicio: realice abre y cierra en cuadrupedia, luego termine en plancha, movimiento que ayuda a trabajar el tren superior e inferior, lo realice en 4 series de 20 repeticiones. </div>
<div class="pull-right">Second exercise: perform open and close in quadruped, then finish in plank, movement that helps to work the upper and lower train, perform it in 4 sets of 20 repetitions.</div>
***
<center>https://files.peakd.com/file/peakd-hive/genice/23rBBoiLv81K9LdJgdiZ9WuRRqnU5DdxrHa6bkKbMs46BUQvJXJSsZs8VJbTnrBoRtcTn.gif</center>
***
<div class="pull-left">Tercer ejercicio: realice plancha m谩s flexi贸n y extensi贸n de piernas, luego termine con elevaci贸n, movimiento perfecto para trabajar la parte abdominal, lo realice en 4 series de 20 repeticiones.</div>
<div class="pull-right">Third exercise: perform plank plus leg flexion and extension, then finish with elevation, perfect movement to work the abdominal part, perform it in 4 series of 20 repetitions.</div>
***
<center>https://files.peakd.com/file/peakd-hive/genice/245HsB79LJtpSpDYg4TCPXBHbDLf2RHDN8Ernoy8VdHt7cX7vaCREZJTMtqtx3Bicr2K9.gif</center>
***
<div class="pull-left">Cuarto ejercicio: realice flexi贸n y escalador, combinaci贸n de fuerza y cardio buen铆simo para acondicionar el cuerpo, lo realice en 4 series de 20 repeticiones.</div>
<div class="pull-right">Fourth exercise: perform push-up and climber, combination of strength and cardio great for conditioning the body, perform it in 4 sets of 20 repetitions.</div>
***
<center>https://files.peakd.com/file/peakd-hive/genice/244UxEe5jTFfcxsJYeb1Co27x4gcjHRqknYebc1rNBNjMX1VxehDHEqa8fpUDB2rNJ6an.gif</center>
***
<div class="pull-left">Quinto ejercicio: realice estocada din谩mica, m谩s rotaci贸n de tronco, combinaci贸n de movimientos para trabajar partes de mis gl煤teos, cu谩driceps y abdomen, lo realice en 4 series de 20 repeticiones.</div>
<div class="pull-right">Fifth exercise: perform dynamic lunge, plus trunk rotation, combination of movements to work parts of my gluteus, quadriceps and abdomen, performed in 4 sets of 20 repetitions.</div>
***
<center>https://files.peakd.com/file/peakd-hive/genice/242NoQq1QMeCyt1XZiuaAC56KyZMzAycWCQho993jctuebgAzsCUxWmC6ZCjAYZpYfp5X.gif</center>
***
<div class="pull-left">Sexto ejercicio: realice rotaci贸n de tronco m谩s elevaci贸n de piernas, 煤ltimo movimiento se enfoca mucho en mi abdomen, lo realice en 4 series de 20 repetici贸n.</div>
<div class="pull-right">Sixth exercise: perform trunk rotation plus leg raises, the last movement focuses a lot on my abdomen, I performed it in 4 sets of 20 repetitions.</div>
***
<center>https://files.peakd.com/file/peakd-hive/genice/242YBjxt71wzE13Q9DXMhtCb8PkPnd66Kv662vYS6cjjsNzyKauYc35UhZedwkHk9xcEG.gif</center>
***
<center>https://files.peakd.com/file/peakd-hive/genice/Eoc9wwjyUadpBt7TbYxCta9SvaGZ14QpzyTC1ryfie2drm99GzQiUoekyXNfPmdpJhg.png</center>
<center>Querida comunidad me despido compartiendo este excelente entrenamiento, super f谩cil y din谩mico de realizar, lo realice en 4 series de 20 repeticiones, son ejercicios de movilidad y fuerza comenc茅 mi semana con esta intensa rutina desde casa, espero que les guste les recuerdo combinar con una excelente alimentaci贸n.</center>
>Dear community I say goodbye sharing this excellent workout, super easy and dynamic to perform, I performed it in 4 sets of 20 repetitions, are mobility and strength exercises I started my week with this intense routine from home, I hope you like it I remember to combine it with an excellent diet.
***
<center>https://files.peakd.com/file/peakd-hive/genice/242hWWkE4iD8d4udeZXXMMDhxcU7PZiwpwoqHm91sGvSYR33iZxRKtEVop7JxNXs5bSgC.png</center>
<center><sub>Video realizado desde tel茅fono Alcatel idol. / Video made from Alcatel idol phone.
Videos convertidos en gifs [enlace](https://www.img2go.com/)
Separadores y ediciones hechas en Canva. / Separators and editions made in Canva.</center> </sub>
***
<center>https://files.peakd.com/file/peakd-hive/genice/23u6KvywhdCJfqF8rpxa4YeHdEqJqMqsrvHeXKghM59nYL1HRxygCJjWo1mMkHtRPLufr.png</center>
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