{"tags": ["spanish", "deportes", "swc", "swhive", "sports", "video", "fitness", "streetworkout", "training", "health", "cambiodevida", "salud", "cardio", "workout", "entrenamiento", "sportstalk", "threespeak", "waiv"], "app": "3speak/0.3.0", "type": "3speak/video", "image": ["https://ipfs-3speak.b-cdn.net/ipfs/bafybeiali3y7oxsqxkfefcpa3rtyojs7mxfbiyeamf2obwgg3ebuvrbyw4"], "video": {"info": {"platform": "3speak", "title": "Fuerza y N\u00facleo... Ll\u00e9nate de Poder [Esp/Eng]", "author": "omarcitorojas", "permlink": "fjmlnaff", "duration": 471.503991, "filesize": 197761931, "file": "ipfs://bafybeiggalvdodfmwnfy5z2iw4trn4thw5yemjekcq3ehxbdrnrf5bjbpi", "lang": "es", "firstUpload": false, "ipfs": null, "ipfsThumbnail": null, "video_v2": "ipfs://QmXsx85riM256y4WkrsaFFhoo8d1aizEbR2iuqm3VSRFD2/manifest.m3u8", "sourceMap": [{"type": "video", "url": "ipfs://QmXsx85riM256y4WkrsaFFhoo8d1aizEbR2iuqm3VSRFD2/manifest.m3u8", "format": "m3u8"}, {"type": "thumbnail", "url": "ipfs://bafybeiali3y7oxsqxkfefcpa3rtyojs7mxfbiyeamf2obwgg3ebuvrbyw4"}]}, "content": {"description": "

Fuerza y N\u00facleo... Ll\u00e9nate de Poder. Estamos de vuelta con una nueva rutina para esta comunidad de #Streetworkout. Muchos podr\u00e1n pensar que hace este se\u00f1or dentro de tantos atletas maravillosos, y la verdad es que a estos muchachos solo le falta la capa para convertirse en Superman, porque siempre est\u00e1n por los aires. Pero tambi\u00e9n es bueno realizar ejercicios que permitan ganar fuerza, definici\u00f3n, tonificaci\u00f3n y control corporal y esa es mi raz\u00f3n de ser al entrar aqu\u00ed, porque con ello llamamos la atenci\u00f3n de otro p\u00fablico que no pueda, o no est\u00e9 en condiciones de ejecutar fuertes calistenias.\r\n\r\nEn tal sentido, traemos unos movimientos que pueden ser realizados por un p\u00fablico medianamente activo y que desee superarse asimismo. Mi intenci\u00f3n es la de que todos se activen porque vamos a entrenar fuerza y n\u00facleo, es decir, le vamos a dar actividad al tren superior, al n\u00facleo y a las piernas. Claro est\u00e1 que no son movimientos comunes, sino que como siempre, le ponemos ese toque adicional de creatividad, solo debes activarte y atreverte a iniciar. Vamos\r\n\r\n

![20221210_133740_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23yTmArR8RTcEdAugZqfVYXaY8eeTyJ9V7A7VndQweLoJLFohFF4p9FLwKdSjk5n7HhTo.png)\r\nImagen de mi Autor\u00eda Editada en/Image of my Authorship Edited in [Canva](https://www.canva.com/es_419/)\r\n\r\nVideo Editado en/Video Edited in [CapCut](https://viamaker.uptodown.com/android)\r\n\r\nVisita mi canal de/Visit my channel [3speak](https://3speak.tv/user/omarcitorojas)\r\n\r\nLogos propiedad de/ logos owned by @hiveio, [SWC](https://peakd.com/c/hive-108943), @threespeak\r\n\r\n>Strength and Core... Fill yourself with Power. We are back with a new routine for this #Streetworkout community. Many may think what is this gentleman doing among so many wonderful athletes, and the truth is that these guys just need the cape to become Superman, because they are always in the air. But it is also good to perform exercises that allow us to gain strength, definition, toning and body control and that is my reason for entering here, because with this we call the attention of other public who can not, or are not able to perform strong calisthenics.\r\n\r\n>In that sense, we bring some movements that can be performed by a moderately active public and who also want to improve themselves. My intention is to get everyone active because we are going to train strength and core, that is, we are going to give activity to the upper body, core and legs. Of course, they are not common movements, but as always, we put that extra touch of creativity, you just have to get active and dare to start. Go to\r\n\r\n![Screenshot_2022-03-05-12-25-01-72_948cd9899890cbd5c2798760b2b95377-removebg-preview.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23wCQEUyAbUSXL9HmS7Wga3jBjMudpadvrFpwT21F7YN1ryeappZPabEpxjkzRoWyf8AV.png)\r\n\r\nNos vamos con m ejecuci\u00f3n de los movimientos de calentamiento, una etapa obligatoria e imperdible. En pocas palabras, con esta fase el cuerpo debe estar a tono y de esta manera nos podemos alejar de las terribles lesiones. Dicho esto, nos vamos con el [**calentamiento 1**, **nadador**](). Activos con el [**calentamiento 2**, **trote con golpes frontales**](). \r\n\r\nCada movimiento de calentamiento se ejecuta por 3 minutos. Es muy importante determinar que si el cuerpo a\u00fan no se encuentra activo para la acci\u00f3n fuerte, debes calentar un poco m\u00e1s. Recuerda que la principal misi\u00f3n es la de evitar lesiones. No olvides tomar descansos de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; la hidrataci\u00f3n es sumamente importante para reponer los fluidos y las sales perdidas durante la acci\u00f3n.\r\n\r\n>We leave with the execution of the warm-up movements, a mandatory and unmissable stage. In a nutshell, with this phase the body must be in tune and in this way we can stay away from terrible injuries. That said, let's move on to [**warm-up 1**, **swimmer**](). Active with [**warm-up 2**, **trot with front strokes**](). \r\n\r\n>Each warm-up movement is executed for 3 minutes. It is very important to determine that if the body is not yet active for strong action, you should warm up a little longer. Remember that the main mission is to avoid injury. Do not forget to take 20-second breaks between exercises, and 1 to 2 minutes between sets; hydration is extremely important to replenish fluids and salts lost during the action.\r\n\r\n![Screenshot_2022-03-05-12-25-01-72_948cd9899890cbd5c2798760b2b95377-removebg-preview.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23wCQEUyAbUSXL9HmS7Wga3jBjMudpadvrFpwT21F7YN1ryeappZPabEpxjkzRoWyf8AV.png)\r\n\r\nUna vez confirmado de que el cuerpo est\u00e1 totalmente apto para la acci\u00f3n, procedemos a ejecutar el circuito compuesto por tres estaciones poderosas. Vamos:\r\n\r\n[**Estaci\u00f3n 1**, **flexiones tigre, m\u00e1s apertura de piernas con toque alterno frontal de manos**](). Ejercicio potente para el desarrollo de tr\u00edceps, hombros, pectorales. Acci\u00f3n para b\u00edceps. N\u00facleo y piernas activas. Nos vamos con 20 repeticiones en 4 series. Puro poder, vamos mi gente.\r\n\r\n[**Estaci\u00f3n 2**, **plancha en antebrazos m\u00e1s giro con cadera elevada**](). Indudablente este ejercicio est\u00e1 enfocado en el desarrollo del abdomen, sin embargo, tambi\u00e9n es muy bueno para los gl\u00fateos, fortalecer la cadera y mucho mejor, al darle tensi\u00f3n a los brazos y piernas en cada giro, no cabe duda que estos m\u00fasculos se ven beneficiados. Aqu\u00ed realizamos 20 repeticiones en 4 series. Fortaleza.\r\n\r\n[**Estaci\u00f3n 3**, **escalador doble en elevaci\u00f3n m\u00e1s flexiones**](). Una combinaci\u00f3n muy buena, porque no solo vamos a realizar las simples flexiones, sino que tambi\u00e9n las combinamos con los escaladores de monta\u00f1a; pero estos escaladores son poderosos porque se deben ejecutar a trav\u00e9s de saltos y al mismo tiempo flexionar las rodillas. Definitivamente todo el cuerpo est\u00e1 en acci\u00f3n constante. Vamos a trabajar en 20 repeticiones por 4 series.\r\n\r\nLuego de realizar las acciones anteriores, llega el momento de la relajaci\u00f3n con el [**flexi\u00f3n cobra**](). 3 minutos de acci\u00f3n. Gracias por preferir nuestro canal de @threespeak. Recuerda que debes tomar descansos de calidad, hidratarte y alimentarte sanamente. Hasta la pr\u00f3xima.\r\n\r\n>Once it is confirmed that the body is fully fit for action, we proceed to execute the circuit composed of three powerful stations. Let's go:\r\n\r\n>[**Station 1**, **tiger pushups, plus leg openers with alternating front hands touch**](). Powerful exercise for triceps, shoulders, pecs development. Action for biceps. Core and active legs. We go with 20 reps in 4 sets. Pure power, come on my people.\r\n\r\n>[**Station 2**, **forearm plank plus elevated hip turn**](). Undoubtedly this exercise is focused on the development of the abdomen, however, it is also very good for the glutes, strengthen the hips and much better, to give tension to the arms and legs in each turn, no doubt that these muscles are benefited. Here we perform 20 repetitions in 4 sets. Strength.\r\n\r\n>[**Station 3**, **double step-up in elevation plus push-ups**](). A very good combination, because we are not only going to perform the simple push-ups, but also combine them with mountain climbers; but these climbers are powerful because they must be executed through jumping jacks and at the same time bending the knees. Definitely the whole body is in constant action. We are going to work on 20 repetitions for 4 sets.\r\n\r\n>After performing the above actions, it's time for relaxation with the [**cobra push-up**](). 3 minutes of action. Thank you for preferring our @threespeak channel. Remember to take quality breaks, hydrate and eat healthy. See you next time.\r\n\r\n# **

...Gracias Por Visitar...

**\r\n\r\n![MOV_0539~2-1670695047072.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/23zkri5eaiNFwJsVKzM4fyHTZwBwm2bmCZsBLKViUNVMyRYgfvprfgDkUEUz4pJ7bxNdG.gif)\r\n\r\n# **...Thanks for visiting...**\r\n\r\n![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png)\r\n\r\n![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png)\r\n\r\n![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif)\r\n\r\nVideo tomado por Ronmel N\u00fa\u00f1ez \r\n\r\n>Video taken by Ronmel Nu\u00f1ez \r\n\r\n[M\u00fasica de Fondo Odisea Lunar @nahupuku / @orimusic / @drummer96 canci\u00f3n original / full versi\u00f3n](https://youtu.be/CO7LIdOHHDA) autor Puku\r\n\r\n>[Background music Lunar Odyssey @nahupuku / @orimusic / @drummer96 original song / full version](https://youtu.be/CO7LIdOHHDA) author Puku\r\n\r\n[Video Intro Pixabay Futurista](https://pixabay.com/es/videos/futurista-juego-resplandor-red-71287/). Autor Creative Worlds99\r\n\r\n>[Pixabay Futuristic Video Intro](https://pixabay.com/es/videos/futurista-juego-resplandor-red-71287/). Author Creative Worlds99\r\n\r\n[Logo SWC](https://peakd.com/c/hive-108943)\r\n\r\n>[SWC Logo](https://peakd.com/c/hive-108943)\r\n\r\n**Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)

**", "tags": ["spanish", "deportes", "swc", "swhive", "sports", "video", "fitness", "streetworkout", "training", "health", "cambiodevida", "salud", "cardio", "workout", "entrenamiento", "sportstalk", "threespeak", "waiv"]}}}

dissaster