Happy Thursday dear community of full sports; today I want to share with you an excellent routine to work the quadriceps; perform a series of lunge with different variants, which focus a lot on the mentioned area; perform this series in 4 sets of 25 repetitions, I invite you to see all my routine I hope you like it, without mentioning more join me.
Rutina./ Routine.
Primer movimiento: realice sentadillas en 3 toques más pantorrillas, perfecto ejercicio para iniciar trabajando los cuádriceps y las pantorrillas, lo realicen 4 series de 25 repeticiones.
First movement: perform squats in 3 touches plus calves, perfect exercise to start working the quadriceps and calves, perform 4 sets of 25 repetitions.
Segundo movimiento: realice estocada más sentadilla, super combinación que va enfocado directamente a mis cuádriceps, es bien exigente este ejercicio para esta zona, la realice en 4 series de 25 repeticiones.
Second movement: perform lunge plus squat, super combination that is focused directly to my quadriceps, this exercise is very demanding for this area, perform it in 4 sets of 25 repetitions.
Tercer movimiento: realice estocada en 2 toques luego me desplazo hacia adelante realizando estocada, y asà sucesivamente intercambiando piernas, lo realice en 4 series 25 repeticiones.
Third movement: perform lunge in 2 touches then I move forward performing lunge, and so on exchanging legs, performed in 4 sets 25 repetitions.
Cuarto movimiento: realice estocada dinámica, en esta ocasión lo realice saltando al momento de intercambiar de piernas, es muy bueno para trabajar los cuádriceps y partes de los glúteos, lo realice en 4 series de 25 repeticiones.
Fourth movement: perform dynamic lunge, this time I performed it jumping when exchanging legs, it is very good to work the quadriceps and parts of the buttocks, perform it in 4 sets of 25 repetitions.
Quinto movimiento: realice estocada con elevación de rodillas, dinámico e intenso ejercicio perfecto para trabajar los cuádriceps, hay que tener mucho equilibrio al momento de realizarlo, lo practique en 4 series de 25 repeticiones.
Fifth movement: perform lunge with knee elevation, dynamic and intense exercise perfect to work the quadriceps, you have to have a lot of balance when performing it, practice it in 4 sets of 25 repetitions.
Sexto movimiento: por último termine con flexión y extensión de rodillas hacia al pecho, ejercicio de coordinación y equilibrio para trabajar partes del tren inferior, lo realice en 4 series de 25 repeticiones.
Sixth movement: finally finish with flexion and extension of knees to the chest, coordination and balance exercise to work parts of the lower body, perform it in 4 sets of 25 repetitions.
Full sports community, I share this dynamic and intense routine for quadriceps, perform a series of lunge with some combined movements; to work that area, I hope you like it, it was a workout without any weight, just keep a good technique and perform enough repetitions, it does not hurt to remember to maintain a balanced diet and perform a brief warm-up before training, well my friends see you another time.
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