Ejercicios en casa para ganar fuerza y resistencia en brazos, piernas y abdomen con ayuda de peso extra / Exercises at home to gain strength and endurance in the arms, legs and abdomen with the help of extra weight [email protected]
♥️¡Hola comunidad de Hive!♥️
♥ ️Hello Hive Community! ♥ ️
Bienvenidos a mi Blog @cristzullys
Bienvenidos a mi Blog @cristzullys
Hello dear friends and members of the @Hive and @Fulldeportes community, today I am happy and pleased to share with you a new Blog with an exercise routine from home to lose weight and gain strength and endurance. Working with the help in this opportunity of a domestic gas cylinder to demand more of us when executing our exercises. I hope you can have your time to do them and thus achieve a more active and healthy life together, let's start ...
Ejercicios para ganar fuerza y resistencia desde casa / Exercises to gain strength and endurance from home
🕑 Estiramientos y calentamiento / Stretching and warm-up 🕑
Before starting any movement of our physical activity, it is important and advisable to prepare our muscles and joints, so that they can be ready when it comes to exerting force with each exercise. Then, we will begin by doing a warm-up, and basic stretching, doing the movements on each side in a time of 10 seconds for each part of the body.
Sentadillas Básicas con peso / Basic weighted squats
For this exercise, we will position ourselves supporting our legs at the width of our shoulders, always trying to maintain good stability. Then, holding our cylinder, we will place it at the back of the neck, bringing it to the height of the shoulders, once we are stable we proceed to flex our legs a little, taking the knees out of the level of our toes without taking it. Once we have flexed, what we will do is raise and lower our body little by little, doing 5 series of 20 repetitions, maintaining a respective rest between each series. we want to work.
Elevación lateral con peso / Weighted side raise
For this exercise we position our legs slightly apart and we will take the weight with one hand and we will lean the body to the opposite side of where we have the weight, raising and lowering the arm along with the trunk. We can work this exercise in 10 series of 8 repetitions on each side.
Extensión de brazos combinado peso / Arm extension combined weight
To carry out this exercise we will position ourselves the same with the legs apart to maintain good stability then what we will do is raise the cylinder with two grips, the one will be arms and the other closed, this exercise can be worked in a combined and alternate way doing 10 series of 10 repetitions each.
It is an immense pleasure to be able to share this exercise routine that I do daily at home with the intention of continuing to improve the resistance in my entire body and in this way to improve my lifestyle, which is extremely important to enjoy good health. We only need good health, a positive attitude and the desire to eat the world to achieve our dreams regardless of their size, because anything is possible. Without a doubt, exercising helps us in many things, but above all it helps us to stay stress-free and also contribute to our self-esteem and emotional health, so if you are about to start, do not wait for Monday, the time is today. I hope it works for you as much as it does for me. See you in a next blog loaded with more good vibes for everyone.
Todas las fotos son de mi propiedad / Tomadas con mi equipo celular UMIDIGI 7S con la ayuda de mi novio @jonayegres90♥️
All photos are my property / Taken with my UMIDIGI 7S cell phone with the help of my boyfriend @jonayegres90♥️