{"tags": ["sports", "spanish", "deportes", "video", "fitness", "hive", "training", "ejercicios", "health", "sportstalk", "salud", "cambiodevida", "rutinas", "posh", "routines", "workout", "streetworkout"], "app": "3speak/0.3.0", "type": "3speak/video", "image": ["https://ipfs-3speak.b-cdn.net/ipfs/bafybeicm5zhu6shhp2kmfyl3dquek7e4oigpbo26qg26qlnpboh77kudie"], "video": {"info": {"platform": "3speak", "title": "\u00bfTienes Dolor Ci\u00e1tico?... Al\u00edviate Conmigo [Esp/Eng]", "author": "omarcitorojas", "permlink": "hhwzrjur", "duration": 586.304, "filesize": 1124113437, "file": "ipfs://bafybeidnenb3hpwzfgybfmtnvy6gx6qam4xqgqjekmdt2sc2eag4jyciti", "lang": "es", "firstUpload": false, "ipfs": null, "ipfsThumbnail": null, "video_v2": "ipfs://QmSViYiiEC4qHgQxhnDeQocym6BYWRNBRE5iqPCA2gUNGt/manifest.m3u8", "sourceMap": [{"type": "video", "url": "ipfs://QmSViYiiEC4qHgQxhnDeQocym6BYWRNBRE5iqPCA2gUNGt/manifest.m3u8", "format": "m3u8"}, {"type": "thumbnail", "url": "ipfs://bafybeicm5zhu6shhp2kmfyl3dquek7e4oigpbo26qg26qlnpboh77kudie"}]}, "content": {"description": "

\u00bfTienes Dolor Ci\u00e1tico?... Al\u00edviate Conmigo. Muchas de las personas a medida que pasa el tiempo, o los j\u00f3venes tambi\u00e9n, pueden sufrir de dificultades en la columna, espec\u00edficamente en el famoso nervio ci\u00e1tico. Cuando este nervio se inflama o est\u00e1 pisado o inflamado, ocasiona un dolor tal que inicia desde la zona lumbar y se pueden disparar a lo largo de cada pierna. En tal sentido, para disminuir esa dolencia se pueden recurrir a medicamentos, terapias, cirug\u00eda, o a la ejecuci\u00f3n de ejercicios que permitan minimizar esta dificultad.\r\n\r\nPor ello, hemos querido parar un poco la intensidad de mis movimientos, para llevarles a ustedes una sesi\u00f3n de ejercicios enfocados a aliviar esta dolencia. Cada movimiento debe ser llevado a cabo de forma suave y relajada, olv\u00eddense por un momento de los saltos y orienten su energ\u00eda a sanar los dolores Ci\u00e1ticos. Sencillamente procuren respirar y expirar en cada movimiento, eso s\u00ed, siempre con el abdomen y gl\u00fateos contra\u00eddos. As\u00ed que vamos juntos a recibir mucha sanaci\u00f3n.\r\n\r\n

![png_20221012_204510_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23ywuG4T8LFUXoARF64aVyPgYKChLQRRFfyz7UoCA4yLWAAajjHboyf5XKL8aJ4LVptkP.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\nGif creados en la aplicaci\u00f3n/Gif created in the application [HD Video To Gif Converter](https://apkcombo.com/es-es/hd-video-to-gif-converter/com.clogica.videotogif/)\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, @fulldeportes, @threespeak\r\n\r\n>Do you have sciatic pain? Relieve yourself with me. Many people as time goes by, or young people too, can suffer from difficulties in the spine, specifically in the famous sciatic nerve. When this nerve becomes inflamed or is stepped on or inflamed, it causes such pain that starts from the lumbar area and can shoot along each leg. In this sense, to reduce this ailment, one can resort to medications, therapies, surgery, or the execution of exercises that allow minimizing this difficulty.\r\n\r\n>Therefore, we wanted to stop a little the intensity of my movements, to bring you an exercise session focused on alleviating this ailment. Each movement should be carried out in a smooth and relaxed way, forget for a moment the jumps and direct your energy to heal sciatic pain. Simply try to breathe in and out in each movement, but always with the abdomen and buttocks contracted. So let's go together to receive much healing.\r\n\r\n![IMG-20210914-WA0003.jpg](https://files.peakd.com/file/peakd-hive/omarcitorojas/23uR4yJ2eztHy2vtksigRnKeseuZRRLjyYo4pggxP4VVoqbeq6KMhKF8v5MZZnKXfeokU.jpg)\r\n\r\nHermanos m\u00edos, vamos a trabajar juntos de forma suave y relajada. Los calentamientos van de menos a m\u00e1s, y aunque estemos relajados, de igual manera los m\u00fasculos se deben tornar m\u00e1s flexibles. Evitemos lesiones. Iniciamos con el [**calentamiento 1**, **giro alterno de cadera**](). Nos vamos con el [**calentamiento 2**, **balanceo de brazos con torso y rodillas flexionadas**](). Estamos en via de salud.\r\n\r\nCada ejercicio de calentamiento tiene un periodo de 3 minutos, por otra parte, 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>My brothers, let's work together in a soft and relaxed way. The warm-ups go from less to more, and even if we are relaxed, the muscles must become more flexible. Let's avoid injuries. We start with [**warm-up 1**, **alternating hip rotation**](). We go with [**warm-up 2**, **arm swing with torso and knees bent**](). We are on the road to health.\r\n\r\n>Each warm-up exercise has a period of 3 minutes, on the other hand, if the body is not yet active for the strong action, you should warm up a little longer. Remember that the main mission is to avoid injuries. Don't 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![IMG-20210914-WA0003.jpg](https://files.peakd.com/file/peakd-hive/omarcitorojas/23uR4yJ2eztHy2vtksigRnKeseuZRRLjyYo4pggxP4VVoqbeq6KMhKF8v5MZZnKXfeokU.jpg)\r\n\r\nNos vamos al cumplimiento del circuito, s\u00ed y solo s\u00ed estamos completamente seguros de que el cuerpo est\u00e1 apto para la acci\u00f3n fuerte. Circuito de 3 estaciones. Cada estaci\u00f3n ser\u00e1 ejecutada desde el suelo Vamos:\r\n\r\n[**Estaci\u00f3n 1**, **puente m\u00e1s rodillas al andomen**](). Ejercicio ideal para mantener tensi\u00f3n sanadora en la regi\u00f3n lumbar. Todo el n\u00facleo trabaja. Aqu\u00ed realizamos 20 repeticiones en 4 series. Una recomendaci\u00f3n, para este ejercicio realicen la elevaci\u00f3n corporal hasta donde ustedes puedan, no deben forzar el cuerpo. Por otro lado, las repeticiones y series son referenciales, cada quien puede ir a su ritmo.\r\n\r\n[**Estaci\u00f3n 2**, **giro de cadera**](). Igualmente la regi\u00f3n lumbar, parte media de la columna y zona inferior tendr\u00e1n la acci\u00f3n en este ejercicio. No deben dejar de contraer abdomen y gl\u00fateos. Como siempre nos vamos con 20 repeticiones en 4 series.\r\n\r\n[**Estaci\u00f3n 3**, **elevaci\u00f3n de cadera m\u00e1s giro en plancha**](). Para este movimiento combinamos tres ejercicios, ya que haremos la plancha en antebrazos, elevaremos la cadera, la bajaremos y luego la giramos de lado a lado. Todo enfocado en la sanaci\u00f3n de dolencias lumbares. Tambi\u00e9n haremos 20 repeticiones en 4 series. \r\n\r\nLuego de realizar las acciones anteriores, llega el momento de la relajaci\u00f3n con la [**extensi\u00f3n de columna**](). 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>We go to the fulfillment of the circuit, if and only if we are completely sure that the body is fit for strong action. Circuit of 3 stations. Each station will be executed from the ground Let's go:\r\n\r\n>[**Station 1**, **bridge plus knees to andomen**](). Ideal exercise to maintain healing tension in the lumbar region. The whole core works. Here we perform 20 repetitions in 4 sets. A recommendation, for this exercise perform the body elevation as far as you can, you should not force the body. On the other hand, the repetitions and series are referential, everyone can go at their own pace.\r\n\r\n>[**Station 2**, **hip rotation**](). Likewise, the lumbar region, the middle part of the spine and the lower part of the spine will have the action in this exercise. They should not fail to contract the abdomen and glutes. As always we go with 20 repetitions in 4 sets.\r\n\r\n>[**Station 3**, **hip raise plus plank twist**](). For this movement we combine three exercises, since we will do the forearm plank, raise the hip, lower it and then turn it from side to side. All focused on the healing of lumbar pain. We will also do 20 repetitions in 4 sets. \r\n\r\n>After performing the above actions, it is time for relaxation with the [**spine extension**](). 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_0398~2-1665626297989.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/23w2gjtCihmwc9HuPpTPsYnAfHJAqx7N3EaYxLmCzNT3ZpjH71T43vRvHDFc7AsqLYtF6.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\nIm\u00e1genes y video tomados por Ronmel N\u00fa\u00f1ez \r\n\r\n>Images and video taken by Ronmel Nu\u00f1ez \r\n\r\n[M\u00fasica de Fondo Pixabay Indie Rock Far Away](https://pixabay.com/es/music/optimista-indie-rock-far-away-15040/), del autor Alex Grohl. Uso libre\r\n\r\n>[Pixabay Indie Rock Far Away Background Music](https://pixabay.com/es/music/optimista-indie-rock-far-away-15040/), by author Alex Grohl. Free to use\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[Gif Hive Presente en el Video](https://hive.blog/hive-148441/@thepeakstudio/your-blog-seems-boring-here-s-30-animated-hive-banners-to-make-you-blog-look-awesome)\r\n\r\n>[Gif Hive Present in the Video](https://hive.blog/hive-148441/@thepeakstudio/your-blog-seems-boring-here-s-30-animated-hive-banners-to-make-you-blog-look-awesome)\r\n\r\n**Therefore, a web translator is used for texts in English. (Spanishdict)

**", "tags": ["sports", "spanish", "deportes", "video", "fitness", "hive", "training", "ejercicios", "health", "sportstalk", "salud", "cambiodevida", "rutinas", "posh", "routines", "workout", "streetworkout"]}}}

Maylin del Valle