Rutina de ejercicios en casa para fortalecer y tonificar Piernas y Glúteos por @cristzullys♥
♥️¡Hola comunidad de Hive!♥️
♥ ️Hello Hive Community! ♥ ️
Bienvenidos a mi Blog @cristzullys
Bienvenidos a mi Blog @cristzullys
Hello dear friends of the @Hive and @Fulldeportes community, today I feel very motivated to be able to share with you a practical exercise routine at home, where we work legs and glutes, with easy exercises to perform, managing to develop greater resistance, flexibility And it also allows us to stay more active and healthy, I hope you like it and can have your valuable time to do them from the comfort of home, let's start ...
Rutina para fortalecer piernas y glúteos / Routine to strengthen legs and glutes
🕑 Estiramientos y calentamiento / Stretching and warm-up 🕑
Before starting our exercise routine, we will work by doing a warm-up, and simple stretching, guaranteeing a greater range with our exercises, ensuring that our joints and our body are in a position to execute the exercises of this routine that I gladly share with you today. routine, we will stretch each limb, starting with the arms, legs and neck, doing the movements on each side in a time of 3 seconds for each part of the body.
Sentadillas Básicas / Basic Squats
For this exercise, we will position ourselves supporting the legs at the width of our shoulders, always trying to maintain good stability, then we bend our legs a little, taking the knees out of the level of our toes without carrying out. Once we have flexed, we stretch our arms in front to exert greater pressure and we will begin to raise and lower our body, doing 5 series of 20 repetitions, maintaining a respective rest between each series. exercises and the areas we want to work on.
Sentadillas búlgaras/Bulgarian Squats
Once we finish the previous exercise, what we will do is continue our routine with the help of a sturdy chair, in this case I chose a wooden one. Since we have our chair, what we will do is place ourselves on our back to the chair and raise one leg, while the other will support our body to raise and lower our body. We will work this exercise in 3 series of 12 repetitions for each leg.
Elevación de piernas estilo tijera / Scissor-style leg raises
We will continue our routine by standing on our feet, separating our legs to the width of our shoulders, and we will bend a little without taking our foot off the ground, carrying all the weight on one of the legs while the other that is free of weight will open and close doing simultaneously the movement that makes a scissors. It is important that our hands support the leg that will hold the weight for a better balance. We will do this exercise in 5 series of 20 repetitions for each leg.
Elevación de piernas lateral / Lateral leg raise
To finish our routine of legs and glutes, what we will do is lie down on the floor and we will place ourselves on our side supporting our arm to maintain balance when executing the movements, then what we will do is raise the leg doing an up and down movement working each leg the amount of 10 sets in 5 repetitions.
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 body and improve my lifestyle, which is extremely important for everyone. Taking into account that if we stay active and exercise we can enjoy good health, and in life we only need good health, a positive attitude and the desire to eat the world to achieve our dreams regardless of their size, because everything 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♥️