Hello my friends from #fulldeportes, hello again 😊 after a long time without posting but always keeping an eye on you in what I could with my mobile data...
This time I bring you a very practical and simple routine that helps us work our entire body and always be active, since it consists of exercising our upper and lower body from home with our own weight and balance.
⚡SOME OF THE EXERCISES⚡
Standing crunches + kick
This exercise is quite simple but it allows us to work the abdominal area if we constantly maintain pressure on the abdomen, that is, we contract the abdomen as much as we can while we finish executing the respective series.
Flexion for quadriceps🦵
I personally love this exercise because you work the quadriceps a lot with the weight of our body, as you can see our arms help us support us while we carry all the weight towards our legs, we go up with an inclination and rights to avoid injuries, and we go down slowly. Part of the technique is knowing when we have to hold on and let go of the air, in every exercise it is essential since it prevents us from any injury due to poor execution of the movements.
✨Opening and extension of legs✨
This exercise consists of positioning ourselves and making the support with our arms and opening and closing our legs contracting our abdomen, inhaling and tightening when we open and exhaling when we close or join our legs. It is very good for our lower abdomen.
IMPORTANT NOTES📢
• As I usually tell you, it is very important to always warm up your body before doing any physical activity, the ideal is to do a short warm-up of approximately 10 minutes, this will help you avoid any type of injury or cramp.
• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, I personally increase weight (if applicable) and series per week or week and a half, so if you are thinking of starting to exercise, be careful and eager that yes you can😉💪!
• If in this sense you are starting with physical activities and want to do this routine, I recommend that you perform the exercises shown with fewer repetitions so that you can adapt your body and mind, that will always help you in the prevention of possible injuries; you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, give it a rest of two to three days would be the ideal 😉.
• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.
💫RECOMMENDATIONS
• For beginners: If you are just beginning to exercise, go slowly in the number of series, you can do 2 or 3 series of 5 each or 10 repetitions, with a rest level of 10 seconds.
• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 25 repetitions rising to 70 with a rest level of 5 seconds and if you want you can make combinations for greater difficulty, this will will allow you to develop greater resistance.
I hope you find it useful😊, and as always... Strengthen your body and your mind 🏋️♀️💪... I send you a big hug from a distance ❤️
📸Fotos y video tomadas y editadas desde mi tlf Tecno spark 8T.
🎹Música de fondo Fuente
🖼️Video editado en CapCut.
Gifs creados por la aplicación creador y editor de gif. Contenido creado por mi autoría @mariahernandez93.
▶️ 3Speak
Hola cariño, creo que tu rutina es lo que necesitamos para comenzar este nuevo día llenos de toda la energía y actitud positiva 💪
Que bueno que te guste, saludos gracias por visitar 😊
hola, amiga excelente entrenamiento, para tonificar el cuerpo, tienes toda la razón es recomendable siempre calentar el cuerpo antes de cualquier actividad física para evitar algún desgarre o cualquier molestia en el cuerpo.
Eso es correcto amiga 👍
Excelente amiga sigue así! ánimo libra por todos jajaj no mentira eso es algo que cada uno tenemos que hacer, no hay escapatoria, bueno si hay pero llega la flacidez 🤡
Yo intento hacer el orbitrek, digo intento porque estoy consciente que no lo hago todos los días de forma inequivoca, algún que otro día me salto, digamos excusas porque siempre se puede pero lo tengo muy presente.
Saludos un abrazo 🤗
Jajajaja olvídate así entrene las 24 horas lo haré por todos 🤣🤣🤣, pero tranquilo que cuando entrene por lo menos pensaré en tí ya que me diste la idea jajaja... Nunca está demás hacer ejercicios y sobre todo porque con el tiempo nuestro cuerpo se desgasta por distintas razones y la mejor manera de llegar a la viejentud bien es hacer ejercicios y comer sano... No sé tú pero quiero ser una viejita activa y sin tantos achaques jajaja.. Saludos gracias por visitar
Los ejercicios cardio dinámicos siempre serán la mejor opción para mantener la forma, fuerza y resistencia, muy buen post 🤩
Así es, el cardio siempre es una excelente opción... Gracias por visitar 😊
Hola amiga!! Me encantó tu rutina!! Son ejercicios intensos, divertidos y efectivos!! Muy buena combinación, y además la publicación te quedó preciosa!! Felicitaciones!! :D
Me gusta que te encante 😊, muchísimas gracias por tus lindas palabras me llenan de mucho entusiasmo... Un abrazo y bendiciones para ti 🤗
La rutina se ve muy completa ,se ve que entrenas de forma muy inteligente
La idea era esa, gracias por visitar 😊
Esta rutina se ve potente es corta pero precisa, me agrada que agregues imágenes haces que el post sea muy completo.
Gracias por notarlo y por visitar saludos 😊
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