Happy start of the week dear community of full sports; today I come with an excellent workout to work the quadriceps intensely, perform a routine of 4 movements focused for that muscle, perform it in 4 sets of 20 repetitions is a very easy routine to practice from home that helps to strengthen a lot in lower body; I invite you to see my entire routine from I hope you like it.
Rutina./ Routine.
Primer ejercicio, realice aductores con salto de poder, perfecto movimiento para comenzar a fortalecer mis cuádriceps, lo realice en 4 series de 20 repeticiones.
First exercise, perform adductors with power jump, perfect movement to start strengthening my quads, I performed it in 4 sets of 20 reps.
Segundo ejercicio, estocada con estiramiento de brazos; lo realice de manera dinámica tratando de realizar el movimiento buscando flexionar y bajar bastante la pierna para así tener mayor enfoque en el cuádriceps, lo realice en 4 series de 20 repetición.
Second exercise, lunge with arm stretching; I performed it in a dynamic way trying to perform the movement looking to flex and lower the leg enough to have more focus on the quadriceps, I performed it in 4 sets of 20 repetitions.
Tercer ejercicio, realice plancha con toque en los hombros y termine en sentadilla en cuadrupedia, movimiento que se enfoca mucho en el tren inferior e inferior, lo realice en 4 series de 20 repetición.
Third exercise, perform plank with touch on the shoulders and finish with a quadruped squat, a movement that focuses a lot on the lower and lower body, performed in 4 sets of 20 repetitions.
Cuarto ejercicio, realice salto con sentadilla en cuadrupedia, movimiento muy intenso que se enfoca en los cuádriceps y femoral, acompañado con un poco de cardio, lo realice en 4 series de 20 repetición.
Fourth exercise, perform jump squat in quadruped, very intense movement that focuses on the quadriceps and femoral, accompanied with some cardio, perform it in 4 sets of 20 repetitions.
Dear community it was a pleasure to share, this workout from home, were very easy exercises focused for the lower body muscle as the quadriceps, this routine was performed in 4 sets of 20 repetitions, I remind you that it is very important to condition the body before training and maintain an excellent diet, so do not see you in another publication.
Videos convertidos en gifs enlace
Separadores y ediciones hechas en Canva. / Separators and editions made in Canva.
