[ESP-ENG] Piernas increíbles con esta rutina 😍 / Incredible legs with this routine 😍
Hola querida comunidad de Hive y miembros de Full Deportes. Espero que estén muy bien ❣️
Hello dear Hive community and Full Deportes members. Hope you are doing great ❣️
He estado un poco ausente con las rutinas debido a que empecé las clases en la universidad y estudiar una carrera del área de la salud no es nada fácil 😟🤓
I have been a bit absent with routines because I started college classes and studying a career in the health area is not easy 😟🤓.
Sin embargo, no dejo de estar comprometida con Hive, ustedes y este bonito proyecto de motivación 🤗
However I do not stop being committed to Hive, you and this beautiful motivational project 🤗.
Por eso les presento una rutina super efectiva de piernas, en la que se involucra también los glúteos y para agregar un poco de picante 🔥 la realice con una banda de resistencia intermedia y una pesa de 3kg (6,6 lb).
So I present to you a super effective leg routine, which also involves the glutes and to add a little spice 🔥 I performed it with an intermediate resistance band and a 3kg (6.6 lb).
Si no cuentan con estos implementos pueden tomar botellas de agua, arena, o cualquier objeto que les genere un poco de dificultad ya que así lograrán resultados más rápidos y sostenibles en el tiempo. ¡No hay excusas!
If they do not have these implements, they can take water bottles, sand, or any object that generates a little difficulty, since this way they will achieve faster and more sustainable results over time. No excuses!
Indicaciones: / Indications:
| ✅ Realiza un breve estiramiento antes y después de realizar la rutina (sus articulaciones se lo agradecerán) | ✅ Perform a short stretch before and after the routine (your joints will thank you) |
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| ✅ Mantén el abdomen contraído en todo momento | ✅ Keep the abdomen contracted at all times. |
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| 🏋️♀️Principiantes: 3 series de 12 repeticiones cada movimiento (12 rep de cada lado los que apliquen). | 🏋️♀️Beginners: 3 sets of 12 repetitions each movement (12 reps each side whichever apply). |
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| 🏋Avanzados: 4 series de 15 repeticiones cada movimiento (15 rep de cada lado los que apliquen) | 🏋Advanced: 4 sets of 15 repetitions each movement (15 reps on each side whichever applies). |
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Los invito a hacer esta rutina que está buena, muy buena 😁🔥 y me dejan en los comentarios que tal les pareció!!
No olviden tomar suficiente agua, comer saludable y dormir mínimo 8 horas.
I invite you to do this routine that is good, very good 😁🔥 and leave me in the comments what you thought!!!
Don't forget to drink enough water, eat healthy and sleep at least 8 hours.
La fórmula mágica
🏋️♀️+💧🥗+💤=💪
The magic formula
🏋️+💧🥗+💤=💪
Gracias por acompañarme. 😊
Con cariño: Stefanie 💙
Thank you for joining me. 😊
Love: Stefanie 💙
Créditos:
Videos cortesía del autor @stefanienais
Edición de video: app InShot
Traducción: DeepL.com
Logos cortesía de @hiveio @fulldeportes @threespeak
Música: Gingerbread Happy time cortesía app InShot
Credits:
Videos courtesy of the author @stefanienais
Video editing: InShot app
Translation: DeepL.com
Logos courtesy of @hiveio @fulldeportes @threespeak
Music: Gingerbread Happy time courtesy of app InShot
▶️ 3Speak
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Saying the longer I wait to kill myself the more people will suffer.
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Its a terrorist act on American soil while some say its not real or Im a mental case. Many know its real. This is an ignored detrimental to humanity domestic and foreign threat. Ask informed soldiers in the American military what their oath is and tell them about the day you asked me why. Nobody has I guess. Maybe someone told ill informed soldiers they cant protect America from military leaders in control with ill intent. How do we protect locked up soldiers from telling the truth?
Excelente rutina amiga, no necesitamos 7363684 ejercicios jeje al grano y con fuerza💪💪
Estoy a la espera de mis bandas tambien😍 para darle mayor intensidad a mis rutinas😍
Que bueno!!! 😁 Las bandas son unas aliadas espectaculares que ayudarán a que esos cambios en nuestro cuerpo ocurran más rápido. Ánimo!🏋️♀️❣️
Hola, compa! Muy buenos ejercicios! Y excelente la ejecución y explicación de los mismos! A seguir asi! Exitos en la Uni! 🤗
Muchas gracias por tu comentario y tus buenos deseos, me alegra mucho que te haya gustado! Saludos ❣️🤗
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