| transactions | | 0. | | ref_block_num | 60,289 |
|---|
| ref_block_prefix | 885,163,662 |
|---|
| expiration | 2025-02-28 00:33:09 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | sm_claim_reward |
|---|
| json | {"type":"league_season","season":153,"app":"splinterlands/0.7.174","n":"FP6VDa8KQm"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 20222927d4990c86b2a91469ec3fb98213f50cbd72735441b164037f3d5f36f8126cad30fe3a1f7f2182ec16a824268b02bb32ec144862c87f74fbe8af7e34bce0 |
|---|
|
|---|
| transaction_id | 8c037efcae281ae05d475019b733484be2feaed1 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 0 |
|---|
|
|---|
| 1. | | ref_block_num | 60,295 |
|---|
| ref_block_prefix | 1,329,244,082 |
|---|
| expiration | 2025-02-28 00:33:27 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | gaskets |
|---|
| author | ctime |
|---|
| permlink | 20250228t002252784z |
|---|
| weight | 10,000 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 2053eaa2384a66f6656a3bd795999fe75296884d6329dac9164215cd8386629b36214f53de2f220f2d38b3e9c66d3d809e94fd456ee60bd181a44ec0cd42faeec1 |
|---|
|
|---|
| transaction_id | fc74a8d93c7d5071a9f1a0f86545e1c7120b6725 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 1 |
|---|
|
|---|
| 2. | | ref_block_num | 60,289 |
|---|
| ref_block_prefix | 885,163,662 |
|---|
| expiration | 2025-02-28 00:33:09 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | sm_open_all |
|---|
| json | {"edition":6,"qty":3,"app":"splinterlands/0.7.174","n":"BJiunuf5v9"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f3ffaab53fdffb1fa2a871f3c71498ea3bbca165f809c4a2295361e90f3771bcf245fec7c3f53076630536c7d3889f54af3ccdea3f1b3887e869023f32e8d7ad2 |
|---|
|
|---|
| transaction_id | 3bf9b92dca85aefeb2fcf992deec1a24c19e2316 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 2 |
|---|
|
|---|
| 3. | | ref_block_num | 60,307 |
|---|
| ref_block_prefix | 3,467,096,486 |
|---|
| expiration | 2025-02-28 00:34:06 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | terracore_claim |
|---|
| json | {"amount":0,"tx-hash":"8qby3473hu7io3ga210xzn"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f500bef99aa1f4ba73c9180e603c92575ba1b25e6c9fbf90a6b44dd92e0bdc0c61929f3485dfc62c79f98f0f64742fa55946a6e45135f66cb93a756122a523a11 |
|---|
|
|---|
| transaction_id | c32c8f8568a1940147675eb5bb18bb0c5d2fce8f |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 3 |
|---|
|
|---|
| 4. | | ref_block_num | 60,291 |
|---|
| ref_block_prefix | 1,538,673,069 |
|---|
| expiration | 2025-02-28 00:33:15 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | sm_token_transfer |
|---|
| json | {"token":"DEC","to":"sl-tournaments","qty":"200.000","type":"enter_tournament","tournament_id":"ba808dff4be13bb97b0dc5a86ca3b80d3b9df8b2","signed_pw":null,"app":"splinterlands/0.7.174","n":"yonKPMsxvG"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 2027ce09994738b66a49a3871439bdf3684dd7430699269b7eeed0e19d22e002b159ca07485148ce49826fadd0d746a3bbf30e18aa0f45ad88dfee002be631074a |
|---|
|
|---|
| transaction_id | 9f843f7cbdc1931711a4cf64f6f90bc9e835c502 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 4 |
|---|
|
|---|
| 5. | | ref_block_num | 60,306 |
|---|
| ref_block_prefix | 3,997,449,175 |
|---|
| expiration | 2025-02-28 00:24:36 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | pp_podcast_update |
|---|
| json | {"version":"1.1","medium":"podcast","reason":"update","iris":["https://www.spreaker.com/show/5767406/episodes/feed","https://www.spreaker.com/show/5755625/episodes/feed"],"timestampNs":1740702240425692928,"sessionId":11167512083363863820} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 202fd0783feca1daa7e417b543abb5998c40e091828f7da8ad76d0522a79fc988f7df1953794a5855834b5acd52c2510d328ab77abfb977858e5afcf77c164ef40 |
|---|
|
|---|
| transaction_id | 91fd8c8ac9a401628f5852984233ba1ff35c4a7a |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 5 |
|---|
|
|---|
| 6. | | ref_block_num | 60,308 |
|---|
| ref_block_prefix | 1,051,665,399 |
|---|
| expiration | 2025-02-28 00:34:06 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | sm_token_transfer |
|---|
| json | {"to":"yuexn","qty":"0.977","token":"SPS","type":"withdraw","app":"Splex.GG"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1b729e7f407c2340c58df0774350dbc99a72a959a834915ba69c0fd13719655d545c4ac4f32e4bc99a86b55023934e7b6db82c9435b7423d694d95a63f9b341999 |
|---|
|
|---|
| transaction_id | 6eee32b204db0e85c81fe8907b73c711db140041 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 6 |
|---|
|
|---|
| 7. | | ref_block_num | 60,307 |
|---|
| ref_block_prefix | 3,467,096,486 |
|---|
| expiration | 2025-02-28 00:34:03 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | duat_sig_submit |
|---|
| json | {"sig":"200c20e6a2ad3c14f7057b0a446fb71aeb70f84ab71daa32040f84fd4a775b6f3d4904ecb072eae78d7aa9838baa4ce2e6d8665f2ffb52b3bc7ff6df685a0f5500","sig_block":93711251} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f6b90826240b8ecf41e8d84a76015e1d23d223427c9d315fe0f4162a6cae0eec82c67417ed45d127588b68c4d92110f3b608d600a9a3156ec99ff254a341f626e |
|---|
|
|---|
| transaction_id | 649160c489b33870c05665b1f24966c1a0e1ef26 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 7 |
|---|
|
|---|
| 8. | | ref_block_num | 60,302 |
|---|
| ref_block_prefix | 545,502,289 |
|---|
| expiration | 2025-02-28 00:33:48 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | ssc-mainnet-hive |
|---|
| json | {"contractName":"market","contractAction":"buy","contractPayload":{"symbol":"DEC","quantity":"4887.119","price":"0.00267461"}} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 2022a8f2af3948d4171cd3aa85df2b82679fe1ef05175a35b357b913b33dbea925519a023b6366ad2cd69763751b270ae4515a26013b4317fe8383931f677d16e2 |
|---|
|
|---|
| transaction_id | c77132add708d9f1567cd95269af800152ff4fc9 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 8 |
|---|
|
|---|
| 9. | | ref_block_num | 60,302 |
|---|
| ref_block_prefix | 545,502,289 |
|---|
| expiration | 2025-02-28 00:33:48 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | ssc-mainnet-hive |
|---|
| json | {"contractName":"market","contractAction":"sell","contractPayload":{"symbol":"DEC","quantity":"15260.89","price":"0.00269606"}} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 205fffcc5c533bbce7cd01ba9bcecb96a54090bd9c700555e18d691dd440de8a2054a28aa89a1acd874b03b71bd4786fa76e0dfbc01ef6593b5add63e000933dc5 |
|---|
|
|---|
| transaction_id | 06f298262969608015043cd25b60a114f1a53f60 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 9 |
|---|
|
|---|
| 10. | | ref_block_num | 60,306 |
|---|
| ref_block_prefix | 3,997,449,175 |
|---|
| expiration | 2025-02-28 00:24:36 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | pp_podcast_update |
|---|
| json | {"version":"1.1","medium":"podcast","reason":"update","iris":["https://www.podserve.fm/series/rss/5433/dream-chasers-radio.rss"],"timestampNs":1740702238296125952,"sessionId":12965387989257644714} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f2e085c4c881dec00d0f7bdf3dd6230c835a37838cd1e23469ab1e6a11b793f3e591e2cd331c31cb8d788f4c7a619323b247168aa5b04a4dfb01df4aabd97588b |
|---|
|
|---|
| transaction_id | 201e0815f23d84ab4d1ea6787e1419ded59275fb |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 10 |
|---|
|
|---|
| 11. | | ref_block_num | 60,309 |
|---|
| ref_block_prefix | 799,963,431 |
|---|
| expiration | 2025-02-28 00:24:36 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | ssc-mainnet-hive |
|---|
| json | [{"contractName":"market","contractAction":"sell","contractPayload":{"symbol":"SHARD","quantity":"5792","price":"0.001563"}},{"contractName":"market","contractAction":"cancel","contractPayload":{"type":"sell","id":"b5bcc6d15a92c9851ac43aa6d5fd65e67b498fb6-0"}}] |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f57cd5f52e711be68a5381ab1366e3819df52986aaa4a9c5d9a7198cf0ff0a07c31353d2218bb665859180686aaeeac317e5530baca9aae7a9efea531c41656a0 |
|---|
|
|---|
| transaction_id | 64f9c0fb47fbd3ec7ba2b71b6742070fa53b4a43 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 11 |
|---|
|
|---|
| 12. | | ref_block_num | 60,307 |
|---|
| ref_block_prefix | 3,467,096,486 |
|---|
| expiration | 2025-02-28 00:34:03 |
|---|
| operations | | 0. | | 0. | claim_reward_balance |
|---|
| 1. | | account | coldbeetrootsoup |
|---|
| reward_hive | 0.000 HIVE |
|---|
| reward_hbd | 0.000 HBD |
|---|
| reward_vests | 2,817.951962 VESTS |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f75144aa2475d5042218017864578a3a6df217d8dae715b8bbbd0c414b988fe646fe3d00711be323d2912de26213a75d51be42579f18ddc757de10270d7393de2 |
|---|
|
|---|
| transaction_id | 4f5d8b7b74b4f0cbf77367322867cc3b4b88066b |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 12 |
|---|
|
|---|
| 13. | | ref_block_num | 60,308 |
|---|
| ref_block_prefix | 1,051,665,399 |
|---|
| expiration | 2025-02-28 00:34:06 |
|---|
| operations | | 0. | | 0. | comment |
|---|
| 1. | | parent_author | "" |
|---|
| parent_permlink | hive-189157 |
|---|
| author | yedefits |
|---|
| permlink | schcpzhn |
|---|
| title | "Cómo Ejecutar el Press Banca Correctamente: Paso a Paso💪 | [Eng/Esp+ Eng Sub]" |
|---|
| body | "<center>
[](https://3speak.tv/watch?v=yedefits/schcpzhn)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=yedefits/schcpzhn)
</center>
---
</center></center>
***
***
<p><div class="text-justify">
¡Buenas noches amigos de @fulldeportes! Espero que se encuentren muy bien. Hoy les traigo una nueva publicación que he preparado, en la que les muestro, paso a paso, cómo realizar correctamente la técnica del Press de Banca. Esta demostración la he realizado desde mi gimnasio artesanal, utilizando los materiales que tengo a mi disposición.
El Press Banca, es un ejercicio de levantamiento de pesas que se realiza en una banca horizontal. Es uno de los ejercicios más populares en el entrenamiento de fuerza y se centra principalmente en el desarrollo de la parte superior del cuerpo, específicamente los músculos del pecho (pectoral mayor y menor), los tríceps y los hombros (deltoides).
> Good evening @fulldeportes friends! I hope you are feeling great. Today I bring you a new post I have prepared, in which I show you, step by step, how to correctly perform the Bench Press technique. This demonstration I have done from my home gym, using the materials I have at my disposal.
> The bench press is a weight lifting exercise performed on a horizontal bench. It is one of the most popular exercises in strength training and focuses primarily on the development of the upper body, specifically the chest muscles (pectoralis major and minor), triceps and shoulders (deltoids).
***
</center></center>
***
***<u>La posición consiste:</u>***
Acostado en una banca plana, asegúrate de que tus ojos estén directamente debajo del barra. Debes Colocar los pies firmemente en el suelo para mantener una buena estabilidad y luego agarra la barra con las manos un poco más anchas que el ancho de los hombros, asegurándote de que las muñecas estén rectas.
Después, inhala y baja la barra controladamente hacia tu pecho. El movimiento debe ser lento y controlado, cuando la barra toque ligeramente tu pecho, exhala y empuja la barra hacia arriba hasta que tus brazos estén completamente extendidos. Asegúrate de mantener una buena alineación de la muñeca y el codo durante el movimiento para evitar lesiones.
***<u>The position consists of:</u>***.
> Lying on a flat bench, make sure your eyes are directly under the bar. You should place your feet firmly on the floor to maintain good stability and then grab the bar with your hands a little wider than shoulder-width apart, making sure your wrists are straight.
> Next, inhale and lower the barbell in a controlled manner toward your chest. The movement should be slow and controlled, when the bar lightly touches your chest, exhale and push the bar up until your arms are fully extended. Be sure to maintain good wrist and elbow alignment during the movement to avoid injury.
***
</center></center>
***
Y bueno muchachos ya por finalizar, siempre es recomendable realizar el Press Banca con un compañero que pueda ayudarte en caso de que no puedas levantar la barra, utilizando un peso adecuado para tu nivel de fuerza y si eres principiante, comienza con pesos ligeros o solo con la barra. Mantén siempre una buena postura ya que esto es muy importante, evitando arquear excesivamente la espalda baja.
Recuerden calentar adecuadamente los músculos y realizar estiramientos antes de comenzar cualquier rutina de ejercicios. Además, es fundamental mantenerse bien hidratados durante toda la sesión. Les deseo una noche llena de bendiciones y me despido hasta la próxima. ¡Un saludo, @yedefits!
> And well guys and to finish, it is always advisable to perform the bench press with a partner who can help you in case you can not lift the bar, using a suitable weight for your strength level and if you are a beginner, start with light weights or just with the bar. Always maintain good posture as this is very important, avoiding excessive arching of the lower back.
> Remember to properly warm up your muscles and stretch before beginning any exercise routine. Also, it is essential to stay well hydrated throughout the session. I wish you a night full of blessings and I bid you farewell until next time. best regards, @yedefits!
***
- *Videos grabado desde mi dispositivo Infinix HOT 11S NFC*
- *Use Logos pertenecientes a @fulldeportes , @threespeak y Hive.*
- *Todas las fotos publicadas son de mi autoría.*
- *Video editado gracias a [Capcut.](https://www.capcut.com/es-es/)*
- *Música: Road Trip upbeat rock-sport music de [Pixabay](https://pixabay.com/es/music/)*
- *Los subtítulos del video fueron generados gracias a [Capcut.](https://www.capcut.com/es-es/)*
- *Convertidor de Mp4 a Gif gracias a la pagina [Imagen.online-convert.com](https://imagen.online-convert.com/es/convertir/mp4-a-gif)*
- *Todo este contenido escrito pude traducirlo al ingles gracias a [Deepl](https://www.deepl.com/es/translator)*
- *Portada y fotos editadas en [Canva.com](https://www.canva.com)*
- *Les comparto por acá mis redes sociales:
[INSTAGRAM YEDEFITS ](https://www.instagram.com/yedefits_aragua/)*
>Videos recorded from my Infinix HOT 11S NFC
*Use Logos belonging to @Fulldeportes, @threespeak and Hive.
All the photos published are my own.
*Video edited thanks to [Capcut](https://www.capcut.com/es-es/)*
*Music: Road Trip upbeat rock-sport music from [Pixabay](https://pixabay.com/es/music/)*
*Subtitles of the video were generated thanks to [Capcut.](https://www.capcut.com/es-es/)*
*Mp4 to Gif converter thanks to the page [Imagen.online-convert.com](https://imagen.online-convert.com/es/convertir/mp4-a-gif)*
*I was able to translate all this written content into English thanks to [Deepl](https://www.deepl.com/es/translator)*.
*Cover and photos edited in [Canva.com](https://www.canva.com)*
I share here my social networks:
[INSTAGRAM YEDEFITS ](https://www.instagram.com/yedefits_aragua/)*
</center></center>
</div></p>
---
▶️ [3Speak](https://3speak.tv/watch?v=yedefits/schcpzhn)
" |
|---|
| json_metadata | "{"tags":["spanish","deportes","hive","threespeak","workout","life","home","web3","fitness","training","routine","aliento","lifestyle","ocd"],"app":"3speak/0.3.0","type":"3speak/video","image":["https://ipfs-3speak.b-cdn.net/ipfs/bafybeifcqbtjlkn2rybigbtnjudo6x4lfotbxqh5pebwndkbjrnttrlz2i"],"video":{"info":{"platform":"3speak","title":"Cómo Ejecutar el Press Banca Correctamente: Paso a Paso💪 | [Eng/Esp+ Eng Sub]","author":"yedefits","permlink":"schcpzhn","duration":152.647982,"filesize":250598849,"file":"ipfs://bafybeibvrh6i7clin5qkmgmvjm7fjgk2lfidaqesitmvz6eu4oyveiq2fm","lang":"es","firstUpload":false,"ipfs":null,"ipfsThumbnail":null,"video_v2":"ipfs://QmXgPtwu1Jsu7XEA3ycm2bLDudksxKzojhbHmLy6dMJEhw/manifest.m3u8","sourceMap":[{"type":"video","url":"ipfs://QmXgPtwu1Jsu7XEA3ycm2bLDudksxKzojhbHmLy6dMJEhw/manifest.m3u8","format":"m3u8"},{"type":"thumbnail","url":"ipfs://bafybeifcqbtjlkn2rybigbtnjudo6x4lfotbxqh5pebwndkbjrnttrlz2i"}]},"content":{"description":"</center></center>\r\n***\r\n***\r\n\r\n<p><div class=\"text-justify\">\r\n\r\n¡Buenas noches amigos de @fulldeportes! Espero que se encuentren muy bien. Hoy les traigo una nueva publicación que he preparado, en la que les muestro, paso a paso, cómo realizar correctamente la técnica del Press de Banca. Esta demostración la he realizado desde mi gimnasio artesanal, utilizando los materiales que tengo a mi disposición.\r\n\r\nEl Press Banca, es un ejercicio de levantamiento de pesas que se realiza en una banca horizontal. Es uno de los ejercicios más populares en el entrenamiento de fuerza y se centra principalmente en el desarrollo de la parte superior del cuerpo, específicamente los músculos del pecho (pectoral mayor y menor), los tríceps y los hombros (deltoides).\r\n\r\n> Good evening @fulldeportes friends! I hope you are feeling great. Today I bring you a new post I have prepared, in which I show you, step by step, how to correctly perform the Bench Press technique. This demonstration I have done from my home gym, using the materials I have at my disposal.\r\n\r\n> The bench press is a weight lifting exercise performed on a horizontal bench. It is one of the most popular exercises in strength training and focuses primarily on the development of the upper body, specifically the chest muscles (pectoralis major and minor), triceps and shoulders (deltoids).\r\n\r\n***\r\n</center></center>\r\n***\r\n\r\n***<u>La posición consiste:</u>*** \r\n\r\nAcostado en una banca plana, asegúrate de que tus ojos estén directamente debajo del barra. Debes Colocar los pies firmemente en el suelo para mantener una buena estabilidad y luego agarra la barra con las manos un poco más anchas que el ancho de los hombros, asegurándote de que las muñecas estén rectas.\r\n\r\nDespués, inhala y baja la barra controladamente hacia tu pecho. El movimiento debe ser lento y controlado, cuando la barra toque ligeramente tu pecho, exhala y empuja la barra hacia arriba hasta que tus brazos estén completamente extendidos. Asegúrate de mantener una buena alineación de la muñeca y el codo durante el movimiento para evitar lesiones.\r\n\r\n***<u>The position consists of:</u>***. \r\n\r\n> Lying on a flat bench, make sure your eyes are directly under the bar. You should place your feet firmly on the floor to maintain good stability and then grab the bar with your hands a little wider than shoulder-width apart, making sure your wrists are straight.\r\n\r\n> Next, inhale and lower the barbell in a controlled manner toward your chest. The movement should be slow and controlled, when the bar lightly touches your chest, exhale and push the bar up until your arms are fully extended. Be sure to maintain good wrist and elbow alignment during the movement to avoid injury.\r\n***\r\n</center></center>\r\n***\r\n\r\nY bueno muchachos ya por finalizar, siempre es recomendable realizar el Press Banca con un compañero que pueda ayudarte en caso de que no puedas levantar la barra, utilizando un peso adecuado para tu nivel de fuerza y si eres principiante, comienza con pesos ligeros o solo con la barra. Mantén siempre una buena postura ya que esto es muy importante, evitando arquear excesivamente la espalda baja. \r\n\r\nRecuerden calentar adecuadamente los músculos y realizar estiramientos antes de comenzar cualquier rutina de ejercicios. Además, es fundamental mantenerse bien hidratados durante toda la sesión. Les deseo una noche llena de bendiciones y me despido hasta la próxima. ¡Un saludo, @yedefits!\r\n\r\n> And well guys and to finish, it is always advisable to perform the bench press with a partner who can help you in case you can not lift the bar, using a suitable weight for your strength level and if you are a beginner, start with light weights or just with the bar. Always maintain good posture as this is very important, avoiding excessive arching of the lower back. \r\n\r\n> Remember to properly warm up your muscles and stretch before beginning any exercise routine. Also, it is essential to stay well hydrated throughout the session. I wish you a night full of blessings and I bid you farewell until next time. best regards, @yedefits!\r\n***\r\n\r\n- *Videos grabado desde mi dispositivo Infinix HOT 11S NFC*\r\n- *Use Logos pertenecientes a @fulldeportes , @threespeak y Hive.*\r\n- *Todas las fotos publicadas son de mi autoría.*\r\n- *Video editado gracias a [Capcut.](https://www.capcut.com/es-es/)*\r\n- *Música: Road Trip upbeat rock-sport music de [Pixabay](https://pixabay.com/es/music/)*\r\n- *Los subtítulos del video fueron generados gracias a [Capcut.](https://www.capcut.com/es-es/)*\r\n- *Convertidor de Mp4 a Gif gracias a la pagina [Imagen.online-convert.com](https://imagen.online-convert.com/es/convertir/mp4-a-gif)*\r\n- *Todo este contenido escrito pude traducirlo al ingles gracias a [Deepl](https://www.deepl.com/es/translator)*\r\n- *Portada y fotos editadas en [Canva.com](https://www.canva.com)*\r\n- *Les comparto por acá mis redes sociales:\r\n[INSTAGRAM YEDEFITS ](https://www.instagram.com/yedefits_aragua/)*\r\n\r\n>Videos recorded from my Infinix HOT 11S NFC\r\n*Use Logos belonging to @Fulldeportes, @threespeak and Hive.\r\n All the photos published are my own.\r\n *Video edited thanks to [Capcut](https://www.capcut.com/es-es/)* \r\n*Music: Road Trip upbeat rock-sport music from [Pixabay](https://pixabay.com/es/music/)*\r\n *Subtitles of the video were generated thanks to [Capcut.](https://www.capcut.com/es-es/)*\r\n *Mp4 to Gif converter thanks to the page [Imagen.online-convert.com](https://imagen.online-convert.com/es/convertir/mp4-a-gif)*\r\n *I was able to translate all this written content into English thanks to [Deepl](https://www.deepl.com/es/translator)*.\r\n *Cover and photos edited in [Canva.com](https://www.canva.com)*\r\nI share here my social networks:\r\n[INSTAGRAM YEDEFITS ](https://www.instagram.com/yedefits_aragua/)*\r\n\r\n\r\n\r\n</center></center>\r\n\r\n\r\n</div></p>","tags":["spanish","deportes","hive","threespeak","workout","life","home","web3","fitness","training","routine","aliento","lifestyle","ocd"]}}}" |
|---|
|
|---|
|
|---|
| 1. | | 0. | comment_options |
|---|
| 1. | | author | yedefits |
|---|
| permlink | schcpzhn |
|---|
| max_accepted_payout | 100,000.000 HBD |
|---|
| percent_hbd | 10,000 |
|---|
| allow_votes | true |
|---|
| allow_curation_rewards | true |
|---|
| extensions | | 0. | | 0. | 0 |
|---|
| 1. | | beneficiaries | | 0. | | account | hiveonboard |
|---|
| weight | 100 |
|---|
|
|---|
| 1. | |
|---|
| 2. | |
|---|
| 3. | | account | sagarkothari88 |
|---|
| weight | 100 |
|---|
|
|---|
| 4. | | account | spk.beneficiary |
|---|
| weight | 1,000 |
|---|
|
|---|
|
|---|
|
|---|
|
|---|
|
|---|
|
|---|
|
|---|
| 2. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | 3speak-publish |
|---|
| json | "{"author":"yedefits","permlink":"schcpzhn","category":"general","language":"es","duration":152.647982,"title":"Cómo Ejecutar el Press Banca Correctamente: Paso a Paso💪 | [Eng/Esp+ Eng Sub]"}" |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 2018d8c219c4d489a6e12c13644526aec36413632ee8245f1f8808a5c1edb4d47b65765b1a30e42d818e99814c670917565aebf85e796a347c70829a0505ae8b22 |
|---|
|
|---|
| transaction_id | 37cfff3953741b175f7b5f1a07b1c67ebbec6ed8 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 13 |
|---|
|
|---|
| 14. | | ref_block_num | 60,289 |
|---|
| ref_block_prefix | 885,163,662 |
|---|
| expiration | 2025-02-28 00:33:09 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | sm_guild_purchase |
|---|
| json | {"qty":8,"item_type":"GLADIUS","guild_id":"76ccf736f7e8939dfb9e893c3eb53035481eaa2b","currency":"MERITS","app":"splinterlands/0.7.174","n":"lAu8tO9TH2"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 200b403e403600ee2961ec757ef5aca2bdd0032653f284eefe08a06d1ca327829074cf63d6f2f9c67fd97319a7d40d7575b2ddd911aa50c3e6004c8906008a77a5 |
|---|
|
|---|
| transaction_id | c5b3048a12d7ea5927d93027498e27ff26bae084 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 14 |
|---|
|
|---|
| 15. | | ref_block_num | 60,309 |
|---|
| ref_block_prefix | 799,963,431 |
|---|
| expiration | 2025-02-28 00:25:07 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | hivelist |
|---|
| author | dojeda |
|---|
| permlink | enjoying-the-barigui-amusement-park-disfrutando-del-parque-de-diversiones-barigui |
|---|
| weight | 270 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f29b24f27b30539bc07200f9c632f983094fbc908579986bfcb6f5dd771245df73a500e61efe1323b26bf3f454caa6ca2188a5524991db63b0c3573cfc035d73b |
|---|
|
|---|
| transaction_id | bb6f4f46ccb0d9d993a8f5ebaba2caa9b346831c |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 15 |
|---|
|
|---|
| 16. | | ref_block_num | 60,309 |
|---|
| ref_block_prefix | 799,963,431 |
|---|
| expiration | 2025-02-28 00:25:07 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | bilpcoin.pay |
|---|
| author | ctime |
|---|
| permlink | 20250228t002252784z |
|---|
| weight | 1,000 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1fb6f18828bba67542f5a70ab9406401eeff70022a1a8ad760acd526d65bddc864227e92ae07abdfeeddff29af12cca421341b1acfd8e17513855587a00a09f593 |
|---|
|
|---|
| transaction_id | f2305db0c2d6b6eb4b4d8997d87faaf45e279bff |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 16 |
|---|
|
|---|
| 17. | | ref_block_num | 60,309 |
|---|
| ref_block_prefix | 799,963,431 |
|---|
| expiration | 2025-02-28 00:25:07 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | glimpsytips.dex |
|---|
| author | karoly |
|---|
| permlink | two-versions-of-xolobis-the |
|---|
| weight | 2,400 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f272ec8f037cef7b327bae402d4a03371fdf69a83be74411ba02525351d3b31e315fecc5bf20b19e1d6ca3f4b965a25d23ef4072ffc12acac9ae4270ef8d84fda |
|---|
|
|---|
| transaction_id | 86a70007fbe0c2ca6731f1c91eab7121b7273315 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 17 |
|---|
|
|---|
| 18. | | ref_block_num | 60,309 |
|---|
| ref_block_prefix | 799,963,431 |
|---|
| expiration | 2025-02-28 00:25:07 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | nickelbunker |
|---|
| author | karoly |
|---|
| permlink | two-versions-of-xolobis-the |
|---|
| weight | 2,000 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 202eaf7c14232ca06edb9426369953b820b89b1d26343069da70c6b94c027856d17270e8bc4d0b3f83ffe104ad29d1c7c54ce5dea9b9352a568139b5dd2172197e |
|---|
|
|---|
| transaction_id | 800793ae5f907670bd88ed6bca0703bd45ff269b |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 18 |
|---|
|
|---|
| 19. | | ref_block_num | 60,309 |
|---|
| ref_block_prefix | 799,963,431 |
|---|
| expiration | 2025-02-28 00:25:08 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | crypt0gnome |
|---|
| author | karoly |
|---|
| permlink | two-versions-of-xolobis-the |
|---|
| weight | 100 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f81d9017014c36634250aacb0f5e79bba92cccd5ba4bec849011ec37d1e762d6468a8e85b3fad0b52311405913a229ba4c2bdd43430b4b4c5f415d64c11c5b496 |
|---|
|
|---|
| transaction_id | cdb7ddcab8b1e7aae294c9def1de406defbd3f7a |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 19 |
|---|
|
|---|
| 20. | | ref_block_num | 60,278 |
|---|
| ref_block_prefix | 1,057,181,723 |
|---|
| expiration | 2025-02-28 00:32:36 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
|---|
| required_posting_auths | |
|---|
| id | sm_assign_fray |
|---|
| json | {"guild_id":"49e44bc77498e590947abd2dca21292d04512a04","tournament_id":"GUILD-BC277-BL34-BRAWL9","index":13,"player":"techix","app":"splinterlands/0.7.174","n":"9dVvBvj5sh"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 20313c3c369afed995fed83b93b8acf6f5cc0dcaf98c93fa2d065fa0d898680e4237c36379dcbf9e25d90720732063f5ec3102e62325d6576db945bcb447f5a21e |
|---|
|
|---|
| transaction_id | fec24c079844a21230800772d6e22aa8bbf15e97 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 20 |
|---|
|
|---|
| 21. | | ref_block_num | 60,308 |
|---|
| ref_block_prefix | 1,051,665,399 |
|---|
| expiration | 2025-02-28 00:34:06 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | duat_sig_submit |
|---|
| json | {"sig":"1f3edcc5a87254f8d16751a65d1c624cd0d8a9874ef78c5805f62e7d4e62fc3c2a49acd1ba031de95ece1b6a9af36bb5a3e75c93b500f5c4f063897b90e924f4ac","sig_block":93711252} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 204894c033e01913262aacf7234188b65b5deaa74f265dd02ac479c092c15f75345378d6f7504898fd31a79eec690b0e0e956a02b2ecfdb7b5913340a3c250e7db |
|---|
|
|---|
| transaction_id | 1fae39e77bee1ddd74df8a979fd15f228f86a457 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 21 |
|---|
|
|---|
| 22. | | ref_block_num | 60,308 |
|---|
| ref_block_prefix | 1,051,665,399 |
|---|
| expiration | 2025-02-28 00:34:06 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
|---|
| id | spkcc_report |
|---|
| json | {"hash":"Qmb42RbKS4KsqKSD3QDGpnLqPEfvERy4RJnhPgG53ZRBfT","block":93711201,"version":"v1.1.8"} |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 201a2b74c31dc7304a6d354e4d1263c47e2223959b9e7a6a6f27db6d5647715fab39c0bdb425e35014d405bad842d58884a6c4d9fd506b88c4be93b3d8ed808a11 |
|---|
|
|---|
| transaction_id | dcd753efebd64eb0e011d86a64eb6c687d69a2d9 |
|---|
| block_num | 93,711,254 |
|---|
| transaction_num | 22 |
|---|
|
|---|
|
|---|
hiveblocks