operations | 0. | 0. | comment |
---|
1. | parent_author | "" |
---|
parent_permlink | hive-189157 |
---|
author | gillians0302 |
---|
permlink | enkttkgz |
---|
title | "Rutina para trabajar los brazos || Routine to work the arms || By @gillians0302" |
---|
body | "<center>
[![](https://img.3speakcontent.co/enkttkgz/thumbnails/default.png)](https://3speak.tv/watch?v=gillians0302/enkttkgz)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=gillians0302/enkttkgz)
</center>
---
***<div class="text-justify">Hola hermosos amigos de la comunidad #fulldeportes espero estén muy bien, en esta ocasión les traigo una rutina para principiantes, ideal para trabajar los brazos.</div>***
> <div class="text-justify">Hello beautiful friends of the #fulldeportes community I hope you are very well, this time I bring you a routine for beginners, ideal for working the arms.</div>
<Center>![Polish_20211202_011554260.jpg](https://images.hive.blog/DQmYTNok8qUGo9HSmcF5Zeo5L5qLkVgYwhWjWR4kuz2uJzt/Polish_20211202_011554260.jpg)</Center>
***<div class="text-justify">Ejercicio #1:
"Tijeras de brazos": Iniciamos de pie con la espalda recta, estiramos los brazos al frente a la altura de los hombros y cruzamos los brazos y luego los llevamos hacia los lados.</div>***
> <div class="text-justify">Exercise #1:
"Arm Scissors": we start standing with our back straight, stretch our arms out in front at shoulder height and cross our arms and then bring them out to the sides.</div>
<Center>![Polish_20211202_011624707.jpg](https://images.hive.blog/DQmPL9PPCnqA2SjUTmpbzUiApJVtSCa4rVTuKpfsggkz3yG/Polish_20211202_011624707.jpg)</Center>
***<div class="text-justify">Ejercicio #2:
"Palmadas sobre la cabeza": De pie, levantamos los brazos y damos una palmada sobre la cabeza, volvemos a la posición inicial y repetimos el movimiento.</div>***
> <div class="text-justify">Exercise #2:
"Overhead slaps": standing, we raise our arms and slap our hands over our head, return to the starting position and repeat the movement.</div>
<Center>![Polish_20211202_011700875.jpg](https://images.hive.blog/DQmcrvM8AbaVWpwPcMVVNmNXU7oPzNkZcM5z5wQD9VwTdq1/Polish_20211202_011700875.jpg)</Center>
***<div class="text-justify">Ejercicio #3:
"Presiones de brazos sobre pecho": Juntamos los antebrazos y flexionamos con las manos juntas, formando una L, luego subimos y bajamos lentamente.</div>***
> <div class="text-justify">Exercise #3:
"Arm presses on chest": we bring our forearms together and flex with our hands together, forming an L, then slowly raise and lower.</div>
<Center>![Polish_20211202_011746403.jpg](https://images.hive.blog/DQmQw589teMFLVBi6qWAxf3kX9ng6T3kKkrgpPCsuZ5dtSm/Polish_20211202_011746403.jpg)</Center>
***<div class="text-justify">Ejercicio #4:
"Puñetazos": Empezamos de pie, con una pierna adelante y la otra atrás, flexionamos los codos y cerramos los puños a la altura de la cara y extendemos un brazo hacia adelante, regresamos y repetimos con el brazo contrario.</div>***
> <div class="text-justify">Exercise #4:
"Punching": we start standing, with one leg forward and the other behind, bend our elbows and close our fists at face level and extend one arm forward, return and repeat with the opposite arm.</div>
<Center>![Polish_20211202_011814719.jpg](https://images.hive.blog/DQmdznwTbEVXCt84GggGsPBhiqXQXprw8dKreBhadX4TA82/Polish_20211202_011814719.jpg)</Center>
***<div class="text-justify">Ejercicio #5:
"Extensión de triceps por encima de la cabeza y sentada": Nos sentamos en un banquito, con la espalda recta y juntamos nuestras manos, levantamos por encima de la cabeza y bajamos por detrás de la cabeza y repetimos.</div>***
> <div class="text-justify">Exercise #5:
"Overhead and Seated Tricep Extension": we sit on a stool, back straight and clasp our hands together, lift overhead and lower behind the head and repeat.</div>
<Center>![Polish_20211202_011912274.jpg](https://images.hive.blog/DQmPnpDxpiNxRNXBBFda5amMvpSFGiXXF4Ui6jTVhLo2nQj/Polish_20211202_011912274.jpg)</Center>
***<div class="text-justify">Ejercicio #6:
"Tijeras de brazos":Iniciamos de pie con la espalda recta, estiramos los brazos al frente a la altura de los hombros y cruzamos los brazos y luego los llevamos hacia los lados.</div>***
> <div class="text-justify">Exercise #6:
"Arm Scissors":We start standing with our back straight, stretch our arms out in front at shoulder height and cross our arms and then bring them out to the sides.</div>
<Center>![Polish_20211202_011949816.jpg](https://images.hive.blog/DQmasUFaBMHXK4KHjswkvqujamt9ZZezrVoKW9FtXik42i2/Polish_20211202_011949816.jpg)</Center>
***<div class="text-justify">Ejercicio #7:
"Rotaciones de brazos": Iniciamos de pie, con los brazos extendidos a los lados y formamos pequeños círculos durante 30 segundos.</div>***
> <div class="text-justify">Exercise #7:
"Arm Rotations": we start standing, with arms outstretched to the sides and form small circles for 30 seconds.</div>
<Center>![Polish_20211202_012026229.jpg](https://images.hive.blog/DQmQZJ1q6havNCHjppEPcpjnqhJovatsU3L72THPiop7J2d/Polish_20211202_012026229.jpg)</Center>
***<div class="text-justify">Y listo, esta es nuestra rutina para principiantes de cuádriceps, espero la pongan en práctica. Nos vemos pronto❤️.</div>***
> <div class="text-justify">And ready, this is our beginner quadriceps routine, I hope you put it into practice. See you soon❤️.</div>
<Center>![Polish_20211127_020512842.jpg](https://images.hive.blog/DQmbsYF517KSesJbtMBsLByRuCeEN9qm7mZLdGx3XC3PLDD/Polish_20211127_020512842.jpg)</Center>
***<div class="text-justify">Para traducir utilice: Traductor DeepL.</div>***
***<div class="text-justify">Video editado en:Vídeo Maker </div>***
***<div class="text-justify">Imágenes editadas en: Polish.</div>***
***<div class="text-justify">Todas las fotos son de mi propiedad y fueron tomadas con mi teléfono Redmi 9.</div>***
> <div class="text-justify"> To translate use: Translator DeepL.</div>
<div class="text-justify">Video edited in: Video Maker</div>
<div class="text-justify">Images edited in: Polish.</div>
<div class="text-justify">All photos are my property and were taken with my Redmi 9 phone.</div>
***<div class="text-justify">Música utilizada: Música para hacer ejercicios en casa último</div>***
<Center>[Fuente](https://youtu.be/TPlK_9u8s-o)</Center>
> <div class="text-justify"> To translate use: Translator DeepL.</div>
<div class="text-justify">Video edited in: Video Maker</div>
<div class="text-justify">Images edited in: Polish.</div>
<div class="text-justify">All photos are my property and were taken with my Redmi 9 phone.</div>
***<div class="text-justify">Música utilizada: Música para hacer ejercicios en casa último</div>***
<Center>[Fuente](https://youtu.be/TPlK_9u8s-o)</Center>
> <div class="text-justify">Music used:Music for home exercises last</div>
<Center>[Source](https://youtu.be/TPlK_9u8s-o)</Center>
<Center>![Polish_20210708_205217333.png](https://images.hive.blog/DQmNNDJ6dPwtS3ExaggzewigfiKMtbMwGFN6ucvobkAaEan/Polish_20210708_205217333.png)</Center>
---
▶️ [3Speak](https://3speak.tv/watch?v=gillians0302/enkttkgz)
" |
---|
json_metadata | "{"tags":["spanish","rutina","sportstalksocial","appreciator","blumist"],"app":"3speak/0.3.0","type":"3speak/video","image":["https://img.3speakcontent.co/enkttkgz/thumbnails/default.png"],"video":{"info":{"platform":"3speak","title":"Rutina para trabajar los brazos || Routine to work the arms || By @gillians0302","author":"gillians0302","permlink":"enkttkgz","duration":249.448,"filesize":27752130,"file":"tseRTAStCeVDhGLGnwSUJJcNMppFULebvawwEKlmUtncEGrITYGpmpjDxlfBgzPi.mp4","lang":"es","firstUpload":false,"ipfs":null,"ipfsThumbnail":null},"content":{"description":"***<div class=\"text-justify\">Hola hermosos amigos de la comunidad #fulldeportes espero estén muy bien, en esta ocasión les traigo una rutina para principiantes, ideal para trabajar los brazos.</div>***\n\n> <div class=\"text-justify\">Hello beautiful friends of the #fulldeportes community I hope you are very well, this time I bring you a routine for beginners, ideal for working the arms.</div>\n\n<Center>![Polish_20211202_011554260.jpg](https://images.hive.blog/DQmYTNok8qUGo9HSmcF5Zeo5L5qLkVgYwhWjWR4kuz2uJzt/Polish_20211202_011554260.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #1: \n\"Tijeras de brazos\": Iniciamos de pie con la espalda recta, estiramos los brazos al frente a la altura de los hombros y cruzamos los brazos y luego los llevamos hacia los lados.</div>***\n\n> <div class=\"text-justify\">Exercise #1: \n\"Arm Scissors\": we start standing with our back straight, stretch our arms out in front at shoulder height and cross our arms and then bring them out to the sides.</div>\n\n<Center>![Polish_20211202_011624707.jpg](https://images.hive.blog/DQmPL9PPCnqA2SjUTmpbzUiApJVtSCa4rVTuKpfsggkz3yG/Polish_20211202_011624707.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #2: \n\"Palmadas sobre la cabeza\": De pie, levantamos los brazos y damos una palmada sobre la cabeza, volvemos a la posición inicial y repetimos el movimiento.</div>***\n\n> <div class=\"text-justify\">Exercise #2: \n\"Overhead slaps\": standing, we raise our arms and slap our hands over our head, return to the starting position and repeat the movement.</div>\n\n<Center>![Polish_20211202_011700875.jpg](https://images.hive.blog/DQmcrvM8AbaVWpwPcMVVNmNXU7oPzNkZcM5z5wQD9VwTdq1/Polish_20211202_011700875.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #3: \n\"Presiones de brazos sobre pecho\": Juntamos los antebrazos y flexionamos con las manos juntas, formando una L, luego subimos y bajamos lentamente.</div>***\n\n> <div class=\"text-justify\">Exercise #3: \n\"Arm presses on chest\": we bring our forearms together and flex with our hands together, forming an L, then slowly raise and lower.</div>\n\n<Center>![Polish_20211202_011746403.jpg](https://images.hive.blog/DQmQw589teMFLVBi6qWAxf3kX9ng6T3kKkrgpPCsuZ5dtSm/Polish_20211202_011746403.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #4:\n\"Puñetazos\": Empezamos de pie, con una pierna adelante y la otra atrás, flexionamos los codos y cerramos los puños a la altura de la cara y extendemos un brazo hacia adelante, regresamos y repetimos con el brazo contrario.</div>***\n\n> <div class=\"text-justify\">Exercise #4:\n\"Punching\": we start standing, with one leg forward and the other behind, bend our elbows and close our fists at face level and extend one arm forward, return and repeat with the opposite arm.</div>\n\n<Center>![Polish_20211202_011814719.jpg](https://images.hive.blog/DQmdznwTbEVXCt84GggGsPBhiqXQXprw8dKreBhadX4TA82/Polish_20211202_011814719.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #5:\n\"Extensión de triceps por encima de la cabeza y sentada\": Nos sentamos en un banquito, con la espalda recta y juntamos nuestras manos, levantamos por encima de la cabeza y bajamos por detrás de la cabeza y repetimos.</div>***\n\n> <div class=\"text-justify\">Exercise #5:\n\"Overhead and Seated Tricep Extension\": we sit on a stool, back straight and clasp our hands together, lift overhead and lower behind the head and repeat.</div>\n\n<Center>![Polish_20211202_011912274.jpg](https://images.hive.blog/DQmPnpDxpiNxRNXBBFda5amMvpSFGiXXF4Ui6jTVhLo2nQj/Polish_20211202_011912274.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #6:\n\"Tijeras de brazos\":Iniciamos de pie con la espalda recta, estiramos los brazos al frente a la altura de los hombros y cruzamos los brazos y luego los llevamos hacia los lados.</div>***\n\n> <div class=\"text-justify\">Exercise #6:\n\"Arm Scissors\":We start standing with our back straight, stretch our arms out in front at shoulder height and cross our arms and then bring them out to the sides.</div>\n\n<Center>![Polish_20211202_011949816.jpg](https://images.hive.blog/DQmasUFaBMHXK4KHjswkvqujamt9ZZezrVoKW9FtXik42i2/Polish_20211202_011949816.jpg)</Center>\n\n***<div class=\"text-justify\">Ejercicio #7:\n\"Rotaciones de brazos\": Iniciamos de pie, con los brazos extendidos a los lados y formamos pequeños círculos durante 30 segundos.</div>***\n\n> <div class=\"text-justify\">Exercise #7:\n\"Arm Rotations\": we start standing, with arms outstretched to the sides and form small circles for 30 seconds.</div>\n\n<Center>![Polish_20211202_012026229.jpg](https://images.hive.blog/DQmQZJ1q6havNCHjppEPcpjnqhJovatsU3L72THPiop7J2d/Polish_20211202_012026229.jpg)</Center>\n\n***<div class=\"text-justify\">Y listo, esta es nuestra rutina para principiantes de cuádriceps, espero la pongan en práctica. Nos vemos pronto❤️.</div>***\n\n> <div class=\"text-justify\">And ready, this is our beginner quadriceps routine, I hope you put it into practice. See you soon❤️.</div>\n\n<Center>![Polish_20211127_020512842.jpg](https://images.hive.blog/DQmbsYF517KSesJbtMBsLByRuCeEN9qm7mZLdGx3XC3PLDD/Polish_20211127_020512842.jpg)</Center>\n\n***<div class=\"text-justify\">Para traducir utilice: Traductor DeepL.</div>***\n\n***<div class=\"text-justify\">Video editado en:Vídeo Maker </div>***\n\n***<div class=\"text-justify\">Imágenes editadas en: Polish.</div>***\n\n***<div class=\"text-justify\">Todas las fotos son de mi propiedad y fueron tomadas con mi teléfono Redmi 9.</div>***\n\n> <div class=\"text-justify\"> To translate use: Translator DeepL.</div>\n<div class=\"text-justify\">Video edited in: Video Maker</div>\n<div class=\"text-justify\">Images edited in: Polish.</div>\n<div class=\"text-justify\">All photos are my property and were taken with my Redmi 9 phone.</div>\n\n***<div class=\"text-justify\">Música utilizada: Música para hacer ejercicios en casa último</div>***\n\n<Center>[Fuente](https://youtu.be/TPlK_9u8s-o)</Center>\n\n> <div class=\"text-justify\"> To translate use: Translator DeepL.</div>\n<div class=\"text-justify\">Video edited in: Video Maker</div>\n<div class=\"text-justify\">Images edited in: Polish.</div>\n<div class=\"text-justify\">All photos are my property and were taken with my Redmi 9 phone.</div>\n\n***<div class=\"text-justify\">Música utilizada: Música para hacer ejercicios en casa último</div>***\n\n<Center>[Fuente](https://youtu.be/TPlK_9u8s-o)</Center>\n\n> <div class=\"text-justify\">Music used:Music for home exercises last</div>\n\n<Center>[Source](https://youtu.be/TPlK_9u8s-o)</Center>\n\n<Center>![Polish_20210708_205217333.png](https://images.hive.blog/DQmNNDJ6dPwtS3ExaggzewigfiKMtbMwGFN6ucvobkAaEan/Polish_20210708_205217333.png)</Center>","tags":["spanish","rutina","sportstalksocial","appreciator","blumist"]}}}" |
---|
|
---|
|
---|
1. | 0. | comment_options |
---|
1. | author | gillians0302 |
---|
permlink | enkttkgz |
---|
max_accepted_payout | 100,000.000 HBD |
---|
percent_hbd | 10,000 |
---|
allow_votes | true |
---|
allow_curation_rewards | true |
---|
extensions | 0. | 0. | comment_payout_beneficiaries |
---|
1. | beneficiaries | 0. | account | hiveonboard |
---|
weight | 100 |
---|
|
---|
1. | account | spk.beneficiary |
---|
weight | 1,100 |
---|
|
---|
2. | |
---|
|
---|
|
---|
|
---|
|
---|
|
---|
|
---|
2. | 0. | custom_json |
---|
1. | required_auths | [] |
---|
required_posting_auths | 0. | gillians0302 |
---|
1. | threespeak |
---|
|
---|
id | 3speak-publish |
---|
json | "{"author":"gillians0302","permlink":"enkttkgz","category":"general","language":"es","duration":249.448,"title":"Rutina para trabajar los brazos || Routine to work the arms || By @gillians0302"}" |
---|
|
---|
|
---|
|
---|