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json | {"version":"1.1","medium":"podcast","reason":"update","iris":["https://www.spreaker.com/show/4136185/episodes/feed"],"timestampNs":1712248436522223104,"sessionId":9853358453040565212} |
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json | {"contractName":"nft","contractAction":"setProperties","contractPayload":{"symbol":"DCROPS","nfts":[{"id":"60174","properties":{"secondary":"{\"p\":[\"\"]}","tertiary":"{\"t\":[\"\"]}"}},{"id":"166219","properties":{"secondary":"{\"p\":[\"\"]}","tertiary":"{\"t\":[\"\"]}"}}]}} |
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json | {"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"SCRAP","to":"wahlterwhite","quantity":"17.81333165","memo":""}} |
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json | {"items":["42c53c91bdefcf8d6cfc9d4da1cd67aac5f6d8bc-8"],"days":2,"currency":"DEC","limit_price":0.099,"player":"amrishraj","market":"peakmonsters","app":"peakmonsters"} |
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22. | ref_block_num | 29,646 |
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json | {"items":["54c93eb9d21778919a0ad4084962d9af77f166c5-12"],"currency":"DEC","days":2,"rental_type":"daily","market":"peakmonsters","app":"alinubu","n":"w01almrbii"} |
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id | ssc-mainnet-hive |
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json | "{"contractName":"nft","contractAction":"issueMultiple","contractPayload":{"instances":[{"symbol":"STAR","to":"bigjammin","feeSymbol":"PAL","properties":{"type":"i196 Percussion Spoons","class":"instrument","stats":"0,1,0,0"}},{"symbol":"STAR","to":"bigjammin","feeSymbol":"PAL","properties":{"type":"166 Autumn","class":"people","stats":"10,0,0,0"}},{"symbol":"STAR","to":"bigjammin","feeSymbol":"PAL","properties":{"type":"R489 Angelina","class":"people","stats":"120,4,115,5"}}]}}" |
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json | {"cards":["C10-530-4O2J9TOBLC","C10-530-CBCM6JNEBK","C10-530-7B1D34LHVK","C10-530-CSHU3V9HOG"],"app":"splinterlands/0.7.139","n":"i5zol0qLQQ"} |
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25. | ref_block_num | 29,645 |
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1. | parent_author | bertrayo |
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parent_permlink | moody-as-clouds |
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author | nitsuga12 |
---|
permlink | re-bertrayo-sbffek |
---|
title | "" |
---|
body | "En lo personal amo la lluvia, me encantan esos dias aunque una lluvia tranquila, ya me han tocado ultimamente dias con mucha tormenta por el cambio de estación, estaba en la calle asi que no fue muy divertido. Aunque me encanten tanto estos dias no estoy seguro si me gustaria vivir en un lugar donde lleuva tanto porque tengo entendido que por estudios la lluvia genera tristeza en las personas. " |
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json_metadata | {"tags":["hive-147010"],"app":"peakd/2024.4.1"} |
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26. | ref_block_num | 29,645 |
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id | follow |
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json | ["reblog",{"account":"teamuksupport","author":"dubble","permlink":"another-day-another-giveaway-616"}] |
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27. | ref_block_num | 29,645 |
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json | {"items":["b1c2e23c225d4ff6bf9dabfadacb07ee7115f603-80"],"days":2,"currency":"DEC","player":"m5xxl5txemh"} |
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1. | required_auths | |
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id | sm_market_rent |
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json | {"items":["8159a0bf1a32e4a7224369ee2172ed2ce487ca41-41"],"currency":"DEC","days":2,"rental_type":"daily","market":"peakmonsters","app":"alinubu","n":"cd8z4ipftp"} |
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json | {"items":["5a1169276855d0fae47c4faa3fe33e06bed4c948-21","c92310394b16d0cf0ed57ce9d8537892e19e365e-100","2a3b98838918b4195d535415a771d576aa27c933-17"],"days":2,"currency":"DEC","player":"qj3mktngo"} |
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30. | ref_block_num | 29,646 |
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id | sm_start_quest |
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json | {"type":"daily","app":"usb/1.0","n":"qa9XRhIpm7"} |
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extensions | [] |
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1. | required_auths | |
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required_posting_auths | [] |
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id | sm_claim_staking_rewards |
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json | {"token":"SPS","app":"splinterlands/0.7.139","n":"RkuKq5e13B"} |
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extensions | [] |
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transaction_id | 251250885fabbc6a1966fed73c31532b7281b0ec |
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32. | ref_block_num | 29,645 |
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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":"nft","contractAction":"issueMultiple","contractPayload":{"instances":[{"symbol":"STAR","to":"clove71","feeSymbol":"PAL","properties":{"type":"i209 Karaoke Green","class":"instrument","stats":"0,1,0,0"}},{"symbol":"STAR","to":"clove71","feeSymbol":"PAL","properties":{"type":"i217 BK Delay","class":"instrument","stats":"0,5,0,0"}},{"symbol":"STAR","to":"clove71","feeSymbol":"PAL","properties":{"type":"R470 Marshall","class":"people","stats":"115,2,135,5"}}]}}" |
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extensions | [] |
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signatures | 0. | 1f68412ad32e2badfbea0854ea01e29ee2830f39ec5155d0850d4b9b01bddf2dce4fe19638631a62d5bbd81c73b881d490fea37b8d20e4838cfb43a8a9a28a49e4 |
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transaction_id | dbaa5c29641f5315b33ee37dbbcbc86e77780c93 |
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block_num | 84,243,407 |
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transaction_num | 32 |
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---|
33. | ref_block_num | 29,645 |
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ref_block_prefix | 329,849,910 |
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expiration | 2024-04-04 16:34:33 |
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operations | 0. | 0. | transfer |
---|
1. | from | dcityfund |
---|
to | edgerik |
---|
amount | 0.288 HIVE |
---|
memo | "SIM holding rewards. Your power = 1423530, Total: 750M, APR: 36.92 based on SIM price at 0.0002 hive" |
---|
|
---|
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---|
extensions | [] |
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signatures | 0. | 1f4ab9ed39bf9a876775d4a663e143271ee2469f26b5e59cc0c9414f7d61358e483af2de916b9e8c847a5c0726009e77d8bc2d4559c47fdc437cb2bb319d7b2419 |
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block_num | 84,243,407 |
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transaction_num | 33 |
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34. | ref_block_num | 29,622 |
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ref_block_prefix | 3,743,192,265 |
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expiration | 2024-04-04 16:42:54 |
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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 | ssc-mainnet-hive |
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json | [{"contractName":"market","contractAction":"cancel","contractPayload":{"type":"buy","id":"bb9f3d40c80b7f61da7671f5061bd3171015505a"}}] |
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extensions | [] |
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signatures | 0. | 20217548552b0adc9b596eef37d436631f1ed287799bfc74e15b56470ec77a3a1514e053010bc75f98e5e83a1e986354a352bd44807963cfc0b09b29618a20c943 |
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block_num | 84,243,407 |
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transaction_num | 34 |
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---|
35. | ref_block_num | 29,622 |
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ref_block_prefix | 3,743,192,265 |
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expiration | 2024-04-04 16:42:54 |
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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 | ssc-mainnet-hive |
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json | [{"contractName":"market","contractAction":"cancel","contractPayload":{"type":"sell","id":"86dd425c3941acaa78aaedf1d627dbf9bce2001f"}}] |
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extensions | [] |
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transaction_id | 7355edabcd39bbd1a946bb6dd7d383ab64b79422 |
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block_num | 84,243,407 |
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transaction_num | 35 |
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36. | ref_block_num | 29,645 |
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expiration | 2024-04-04 16:44:03 |
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operations | 0. | 0. | transfer |
---|
1. | from | valueplan |
---|
to | arlettemsalase |
---|
amount | 3,538.500 HBD |
---|
memo | "Hive classes in 9 schools | Zulia state | Hive merch including notebooks, pencils, stickers | logistics during the activity | minor transport and 150 HBD contingency to be refunded if not used | 5% conversion included " |
---|
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---|
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extensions | [] |
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transaction_id | 9ddd06f80103198f14ab2fd7c6a6f18e62e763d5 |
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block_num | 84,243,407 |
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transaction_num | 36 |
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37. | ref_block_num | 29,646 |
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expiration | 2024-04-04 16:34:33 |
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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 | ssc-mainnet-hive |
---|
json | [{"contractName":"market","contractAction":"sell","contractPayload":{"symbol":"REBELLION","quantity":"2","price":"9.19998864"}},{"contractName":"market","contractAction":"cancel","contractPayload":{"type":"sell","id":"eaccd66b6cb8c2970ea215248a28ab7985e1ee76"}}] |
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extensions | [] |
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transaction_id | 4361ee785cebb45c99cb6bf35693bbdbfe920005 |
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block_num | 84,243,407 |
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---|
38. | ref_block_num | 29,645 |
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ref_block_prefix | 329,849,910 |
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expiration | 2024-04-04 16:34:32 |
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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 | ssc-mainnet-hive |
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json | [{"contractName":"market","contractAction":"cancel","contractPayload":{"type":"sell","id":"fcfeaaa1f83b4071f815361d3c44f27a22694e22-2"}},{"contractName":"market","contractAction":"cancel","contractPayload":{"type":"sell","id":"fcfeaaa1f83b4071f815361d3c44f27a22694e22"}},{"contractName":"market","contractAction":"sell","contractPayload":{"price":"9.19998863","symbol":"REBELLION","quantity":"193"}}] |
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extensions | [] |
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transaction_id | 4ca0ced3cbf5ea1b8b908a7565f6bf04c87cfe34 |
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block_num | 84,243,407 |
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39. | ref_block_num | 29,645 |
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expiration | 2024-04-04 16:34:33 |
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operations | 0. | 0. | comment |
---|
1. | parent_author | dubble |
---|
parent_permlink | another-day-another-giveaway-616 |
---|
author | teamuksupport |
---|
permlink | re-another-day-another-giveaway-616-20240404t163404z |
---|
title | "" |
---|
body | "Hi @dubble,
Thank you for participating in the #teamuk curated tag. We have upvoted your quality content.
For more information visit our discord https://discord.gg/8CVx2Am" |
---|
json_metadata | "{"app": "beem/0.24.26"}" |
---|
|
---|
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extensions | [] |
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transaction_id | 818921ec808773bcbf9ef2b849da415b0e1cc7e4 |
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block_num | 84,243,407 |
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transaction_num | 39 |
---|
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---|
40. | ref_block_num | 29,646 |
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expiration | 2024-04-04 16:35:03 |
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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":["b08131cb97372dff1c4623dae1040c3a32787459-1"],"days":2,"currency":"DEC","player":"comebacksps050"} |
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extensions | [] |
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transaction_id | 42ffcee295eeddcd7c8044349fda9da5c4e198b7 |
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block_num | 84,243,407 |
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transaction_num | 40 |
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expiration | 2024-04-04 16:34:33 |
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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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parent_permlink | hive-189157 |
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author | omarcitorojas |
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permlink | jcqokwpg |
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title | "Actividad Tríceps [Esp/Eng + Sub Eng]" |
---|
body | "<center>
[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeidoxr7nxnxo7cbwd6dalqyiyyuzvvpuss2vyeozt3tdu2xgauapmu/)](https://3speak.tv/watch?v=omarcitorojas/jcqokwpg)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=omarcitorojas/jcqokwpg)
</center>
---
<div class="text-justify"><p>Actividad Tríceps. Parece mentira que en una semana fuera de serie, una persona pueda perder la forma, sobre todo a nivel abdominal. Lo cierto es que, aunque estuve haciendo ejercicios, la alimentación no fue la mejor por ello lo que está a la vista no necesita anteojos. Con el corazón en la mano, no quería publicar este contenido, pero luego me dije que no debo tener temor; al contrario, con ello desde ya he adquirido el compromiso de disminuir estas dimensiones y lo voy a hacer. Las próximas rutinas serán enfocadas en ello, mientras la de hoy la he enfocado en la ejecución de ejercicios que van directo al desarrollo de los tríceps, siempre con miras a la activación del resto de los grupos musculares; claro está que para ello vamos a utilizar una silla. Ahora no se diga más y vamos a la acción, porque el compromiso ya se ha adquirido.
>Triceps Activity. It seems unbelievable that in a week out of series, a person can lose shape, especially at the abdominal level. The truth is that, although I was doing exercises, the diet was not the best, so what is in sight does not need glasses. With my heart in my hand, I did not want to publish this content, but then I told myself that I should not be afraid; on the contrary, with this I have already made the commitment to reduce these dimensions and I will do it. The next routines will be focused on it, while today I have focused on the execution of exercises that go directly to the development of the triceps, always with a view to the activation of the rest of the muscle groups; it is clear that for this we will use a chair. Now let's say no more and let's get down to action, because the commitment has already been made.
<center>![lv_0_2024040321-1712194760325.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/23wgU17XzwYbgkSSM7rbo2tfgB2oSViyY9FEYEohHULPfZ8sYvCqS237N7SSJcLesaZ5Z.gif)
Portada de mi Autoría Editada en/Cover of my Authorship Edited in [Canva](https://www.canva.com/es_419/)</center>
<center>Video y video intro Editados en/Video and video intro 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, @fulldeportes, @threespeak</center>
# <center>[Fase de Calentamiento]()</center>
De suma importancia es que, antes de iniciar cualquier actividad física, debemos estar concientes de que el cuerpo necesita realizar un calentamiento previo. La ejecución de esta etapa está orientada a que los músculos, articulaciones y tendones se pongan a tono y así minimizar la ocurrencia de lesiones, a la hora de cumplir con ejercicios que ameriten mayor exigencia. Esta etapa para mí es obligatoria. Nos vamos con el [**calentamiento 1**, **trote más golpes frontales**](). Seguimos con el [**calentamiento 2**, **rodillazos más apertura lateral de brazos**]().
Cada movimiento de calentamiento se ejecuta durante 3 minutos. Es muy importante determinar que si el cuerpo aún no está activo para la acción fuerte, se debe calentar un poco más. No olvide hacer pausas de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; la hidratación es extremadamente importante para reponer los líquidos y sales perdidos durante la acción.
># <center>[Warm-up Phase]()</center>
>It is very important that, before starting any physical activity, we must be aware that the body needs to warm up beforehand. The execution of this stage is aimed at getting the muscles, joints and tendons to tone up and thus minimize the occurrence of injuries when performing more demanding exercises. For me, this stage is mandatory. We go with the [**warm-up 1**, **trot plus frontal blows**](). We continue with [**warm-up 2**, **knees plus lateral arm openings**]().
>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. Do not 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.
# <center>[Estaciones de Trabajo]()</center>
Una vez terminada la fase de calentamiento y comprobado que el cuerpo está listo para la acción fuerte, entonces nos vamos a la ejecución de los ejercicios centrales. Recuerden siempre tomar en cuenta la condición física de cada uno de ustedes, de ello depende la correcta ejecución de los mismos y de los resultados obtenidos, evitemos lesiones.
[**Estación 1**, **tríceps en suelo más tríceps inclinados**](). Ejecutamos este ejercicio usando una silla. Aquí vamos al desarrollo total de los tríceps, adquirimos fuerza en brazos, activamos nucleo y piernas. Estamos en presencia de una combinación explosiva. Activos con 20 repeticiones en 4 series.
[**Estación 2**, **fondo de tríceps inclinado más desplazamiento frontal**](). Los fondos de tríceps son geniales para activar esa zona, pero al darle una actividad adicional, la tensión definitivamente estará muy presente. Eso, precisamente es lo que vamos a presenciar cada vez que te muevas hacia el frente. No dejamos de lado el núcleo y las piernas que sirven de gran apoyo y se benefician mucho. Como siempre, ejecutamos 20 repeticiones en 4 series.
[**Estación 3**, **fondo de tríceps declinado más fondos en piso**](). Sencillamente otra combinación poderosa, por que haremos la declinación con los pies sobre la silla y en acto seguido, los pies bajan para activarnos con los fondos en suelo. Todo el cuerpo trabaja sin descanso. Para esta estación nos activamos con 20 repeticiones completas en 4 series.
Al culminar la acción fuerte, llega el momento de la relajación por 3 minutos [**giro con apertura individual de brazos**](). Gracias por preferir nuestro canal de @threespeak. Recuerda que debes tomar descansos de calidad, hidratarte y alimentarte sanamente. Hasta la próxima.
># <center>[Work Stations]()</center>
>Once the warm-up phase is complete and it has been verified that the body is ready for intense action, we then move on to the execution of the core exercises. Remember to always take into account the physical condition of each of you, as this determines the correct execution of them and the results obtained, let's avoid injuries.
>[**Station 1**, **floor triceps plus incline triceps**](). We execute this exercise using a chair. Here we go to the total development of the triceps, we acquire strength in arms, we activate core and legs. We are in the presence of an explosive combination. Active with 20 repetitions in 4 sets.
>[**Station 2**, **tilted triceps dip plus front shift**](). Triceps bottoms are great for activating that area, but by giving you additional activity, tension will definitely be very present. That, precisely, is what we're going to witness every time you move to the front. We don't leave out the core and legs which serve as great support and benefit a lot. As always, we execute 20 reps in 4 sets.
>[**Station 3**, **decline triceps dips plus floor dips**](). Simply another powerful combination, because we will do the decline with the feet on the chair and then the feet go down to activate us with the floor dips. The whole body works without rest. For this station we activate with 20 complete repetitions in 4 sets.
>At the end of the strong action, it's time to relax for 3 minutes [**spinning with individual arm openings**](). 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>![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png)</center>
![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png)
![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)
Video tomado por Ronmel Núñez
>Video taken by Ronmel Nuñez
[Música de Fondo Pixabay](https://pixabay.com/es/music/rock-sport-rock-158055/)
>[Pixabay Background music](https://pixabay.com/es/music/rock-sport-rock-158055/)
Clips de mini video intro, provienen del video principal
>Clips from the intro mini video, taken from the main video
**Sorry. English is not our native language. **Translated and formatted with [Hive Translator](https://hivetranslator.com) by @noakmilo</p></div>**)</p></div>**.
---
▶️ [3Speak](https://3speak.tv/watch?v=omarcitorojas/jcqokwpg)
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Parece mentira que en una semana fuera de serie, una persona pueda perder la forma, sobre todo a nivel abdominal. Lo cierto es que, aunque estuve haciendo ejercicios, la alimentación no fue la mejor por ello lo que está a la vista no necesita anteojos. Con el corazón en la mano, no quería publicar este contenido, pero luego me dije que no debo tener temor; al contrario, con ello desde ya he adquirido el compromiso de disminuir estas dimensiones y lo voy a hacer. Las próximas rutinas serán enfocadas en ello, mientras la de hoy la he enfocado en la ejecución de ejercicios que van directo al desarrollo de los tríceps, siempre con miras a la activación del resto de los grupos musculares; claro está que para ello vamos a utilizar una silla. Ahora no se diga más y vamos a la acción, porque el compromiso ya se ha adquirido.\r\n\r\n>Triceps Activity. It seems unbelievable that in a week out of series, a person can lose shape, especially at the abdominal level. The truth is that, although I was doing exercises, the diet was not the best, so what is in sight does not need glasses. With my heart in my hand, I did not want to publish this content, but then I told myself that I should not be afraid; on the contrary, with this I have already made the commitment to reduce these dimensions and I will do it. The next routines will be focused on it, while today I have focused on the execution of exercises that go directly to the development of the triceps, always with a view to the activation of the rest of the muscle groups; it is clear that for this we will use a chair. Now let's say no more and let's get down to action, because the commitment has already been made.\r\n\r\n<center>![lv_0_2024040321-1712194760325.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/23wgU17XzwYbgkSSM7rbo2tfgB2oSViyY9FEYEohHULPfZ8sYvCqS237N7SSJcLesaZ5Z.gif)\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 y video intro Editados en/Video and video intro 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, @fulldeportes, @threespeak</center>\r\n\r\n# <center>[Fase de Calentamiento]()</center>\r\n\r\nDe suma importancia es que, antes de iniciar cualquier actividad física, debemos estar concientes de que el cuerpo necesita realizar un calentamiento previo. La ejecución de esta etapa está orientada a que los músculos, articulaciones y tendones se pongan a tono y así minimizar la ocurrencia de lesiones, a la hora de cumplir con ejercicios que ameriten mayor exigencia. Esta etapa para mí es obligatoria. Nos vamos con el [**calentamiento 1**, **trote más golpes frontales**](). Seguimos con el [**calentamiento 2**, **rodillazos más apertura lateral de brazos**]().\r\n\r\nCada movimiento de calentamiento se ejecuta durante 3 minutos. Es muy importante determinar que si el cuerpo aún no está activo para la acción fuerte, se debe calentar un poco más. No olvide hacer pausas de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; la hidratación es extremadamente importante para reponer los líquidos y sales perdidos durante la acción.\r\n\r\n># <center>[Warm-up Phase]()</center>\r\n\r\n>It is very important that, before starting any physical activity, we must be aware that the body needs to warm up beforehand. The execution of this stage is aimed at getting the muscles, joints and tendons to tone up and thus minimize the occurrence of injuries when performing more demanding exercises. For me, this stage is mandatory. We go with the [**warm-up 1**, **trot plus frontal blows**](). We continue with [**warm-up 2**, **knees plus lateral arm openings**]().\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. Do not 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# <center>[Estaciones de Trabajo]()</center>\r\n\r\nUna vez terminada la fase de calentamiento y comprobado que el cuerpo está listo para la acción fuerte, entonces nos vamos a la ejecución de los ejercicios centrales. Recuerden siempre tomar en cuenta la condición física de cada uno de ustedes, de ello depende la correcta ejecución de los mismos y de los resultados obtenidos, evitemos lesiones.\r\n\r\n[**Estación 1**, **tríceps en suelo más tríceps inclinados**](). Ejecutamos este ejercicio usando una silla. Aquí vamos al desarrollo total de los tríceps, adquirimos fuerza en brazos, activamos nucleo y piernas. Estamos en presencia de una combinación explosiva. Activos con 20 repeticiones en 4 series.\r\n\r\n[**Estación 2**, **fondo de tríceps inclinado más desplazamiento frontal**](). Los fondos de tríceps son geniales para activar esa zona, pero al darle una actividad adicional, la tensión definitivamente estará muy presente. Eso, precisamente es lo que vamos a presenciar cada vez que te muevas hacia el frente. No dejamos de lado el núcleo y las piernas que sirven de gran apoyo y se benefician mucho. Como siempre, ejecutamos 20 repeticiones en 4 series.\r\n\r\n[**Estación 3**, **fondo de tríceps declinado más fondos en piso**](). Sencillamente otra combinación poderosa, por que haremos la declinación con los pies sobre la silla y en acto seguido, los pies bajan para activarnos con los fondos en suelo. Todo el cuerpo trabaja sin descanso. Para esta estación nos activamos con 20 repeticiones completas en 4 series. \r\n\r\nAl culminar la acción fuerte, llega el momento de la relajación por 3 minutos [**giro con apertura individual de brazos**](). 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># <center>[Work Stations]()</center>\r\n\r\n>Once the warm-up phase is complete and it has been verified that the body is ready for intense action, we then move on to the execution of the core exercises. Remember to always take into account the physical condition of each of you, as this determines the correct execution of them and the results obtained, let's avoid injuries.\r\n\r\n>[**Station 1**, **floor triceps plus incline triceps**](). We execute this exercise using a chair. Here we go to the total development of the triceps, we acquire strength in arms, we activate core and legs. We are in the presence of an explosive combination. Active with 20 repetitions in 4 sets.\r\n\r\n>[**Station 2**, **tilted triceps dip plus front shift**](). Triceps bottoms are great for activating that area, but by giving you additional activity, tension will definitely be very present. That, precisely, is what we're going to witness every time you move to the front. We don't leave out the core and legs which serve as great support and benefit a lot. As always, we execute 20 reps in 4 sets.\r\n\r\n>[**Station 3**, **decline triceps dips plus floor dips**](). Simply another powerful combination, because we will do the decline with the feet on the chair and then the feet go down to activate us with the floor dips. The whole body works without rest. For this station we activate with 20 complete repetitions in 4 sets. \r\n\r\n>At the end of the strong action, it's time to relax for 3 minutes [**spinning with individual arm openings**](). 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>![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png)</center>\r\n\r\n![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png)\r\n\r\n![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)\r\n\r\nVideo tomado por Ronmel Núñez \r\n\r\n>Video taken by Ronmel Nuñez \r\n\r\n[Música de Fondo Pixabay](https://pixabay.com/es/music/rock-sport-rock-158055/)\r\n\r\n>[Pixabay Background music](https://pixabay.com/es/music/rock-sport-rock-158055/)\r\n\r\nClips de mini video intro, provienen del video principal\r\n\r\n>Clips from the intro mini video, taken from the main video\r\n\r\n**Sorry. English is not our native language. **Translated and formatted with [Hive Translator](https://hivetranslator.com) by @noakmilo</p></div>**)</p></div>**.","tags":["spanish","deportes","sports","sportstalk","fitness","training","calistenia","health","neoxian","vlog","entrenamiento","threespeak","video","waivio"]}}}" |
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