Entrena tus piernas con esta rutina 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
Train your legs with this routine 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a leg routine where we will focus the work on the quadriceps as it is the part of the legs that usually cost more desarollar so all the exercises we will do with the focus on this part of the legs. Although it is a routine with weight, we can do it without it or add more weight or more difficulty to the exercises, since I am resuming the training of legs, I can not do many repetitions until I got used to train them again, so I encourage everyone to train this muscle even if we do it very little, it will also count and help not only aesthetically, but also in health, which is the most important reason why we should work the legs. It is important that we do not forget to perform the correct technique in each exercise to avoid any type of injury or discomfort, since it is very common to do some of these exercises with poor execution, so you have to be careful with this and look carefully if you are performing the proper technique of each exercise 💪🏼.
En esta rutina trabajaremos 6 ejercicios donde 5 seran para los cuádriceps y 1 para las pantorrillas, ya que es bueno entrenar esto siempre de último para darle más frecuencia y tamaño. Los descansos entre series son de 40" segundos y entre ejercicios 2" minutos 💪🏼.
In this routine we will work 6 exercises where 5 will be for the quadriceps and 1 for the calves, since it is good to train this always last to give it more frequency and size. The rests between sets are 40" seconds and between exercises 2" minutes 💪🏼.
Ejercicio 1:
Sentadilla pistola asistido - 8 repeticiones de cada lado x4 series.Ejercicio 2:
Sentadilla con parada +15kg - 10 repeticiones x4 series.Ejercicio 3:
Sentadilla isométrica - 20" de aguante x4 series.Ejercicio 4:
Zancada + sentadilla - 8 repeticiones x4 series.Ejercicio 5:
Sentadilla pistola isométrico - 10" de cada lado x4 series.Ejercicio 6:
Elevación de pantorrilla - 10 repeticiones de cada lado x4 series.
Exercise 1:
Assisted Pistol Squat - 8 reps on each side x4 sets.Exercise 2:
Standing squat +15kg - 10 repetitions x4 sets.Exercise 3:
Isometric squat - 20" hold x4 sets.Exercise 4:
Stride + squat - 8 repetitions x4 sets.Exercise 5:
Isometric pistol squat - 10" each side x4 sets.Exercise 6:
Calf Raise - 10 repetitions on each side x4 sets.
VIDEO 🎬
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien sus piernas para desarrollarlas poco a poco, aunque no es una rutina intensa, se le puede sumar dificultad al nivel de cada quien y trabajar de la manera que les pueda hacer obtener resultados y así motivarse a seguir mejorando para entrenar aún mas está musculatura. Muchas gracias.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your legs to develop them little by little, although it is not an intense routine, you can add difficulty to the level of each one and work in the way that can make you get results and thus motivate you to continue improving to train even more this musculature. Thank you very much.👋🏽
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