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¡Superset básico para hacer crecer tus piernas! ¿Serás capaz de hacerlo? [ESP🇪🇦 |ENG 🇺🇲]🦾🔥

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Basic superset to grow your legs! Will you be able to do it? [ESP🇪🇦 |ENG 🇺🇲]🦾🔥

--- |* Street Workout Community *| |-| ![11.jpg](https://images.hive.blog/DQmY8X2nnQW8VXL6KqJgAjpyMveUdVkaJuf16kcRthoZxUa/11.jpg) --- |* Street Workout Community *| |-| ---

| |-| --- |Spanish [ESP🇪🇦]|English [ENG🇺🇲]| |-|-|

Hola, compañeros e integrantes de la blockchain de #Hive y Street Workout Community (SWC). Un cordial saludo. Me llamo Gustavo Pernia (@gustavopm_sw). En esta oportunidad les traigo un superset básico, el cual tiene como objetivo fortalecer sus piernas y hacerlas crecer. ¡Sin más preámbulo, empecemos!

Hello, colleagues and members of the #Hive and Street Workout Community (SWC) blockchain. A cordial greeting. My name is Gustavo Pernía (@gustavopm_sw). This time I bring you a basic superset, which aims to strengthen your legs and make them grow. Without further ado, let's get started!

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¡Haz crecer tus piernas!

![swc pro.png](https://images.hive.blog/DQmbgWUdnn194xpZmt5PDd3DihDNo2WW7kDKqCyKBvR9AT7/swc%20pro.png) ---

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>Este superset consistirá en realizar ejercicios básicos tales como las sentadillas, zancadas explosivas, elevaciones de gemelos, tratando de aislar los músculos de las piernas para hacerlos crecer y a la vez fortalecerlos.

This superset will consist of performing basic exercises such as squats, explosive lunges, calf raises, trying to isolate the leg muscles to make them grow and at the same time strengthen them. --- ¡Rutina!
--- --- ![DOBLE LINEAS NEGRAS.png](https://images.hive.blog/DQmf8428ZqNcHvXo2E9rnutwxon2nZtb2vhKcriusFevK6e/DOBLE%20LINEAS%20NEGRAS.png)

![DOBLE LINEAS NEGRAS.png](https://images.hive.blog/DQmf8428ZqNcHvXo2E9rnutwxon2nZtb2vhKcriusFevK6e/DOBLE%20LINEAS%20NEGRAS.png)

Deberán ajustar la cantidad de series y repeticiones acorde al nivel de fuerza que tengan. Y los tiempos de descanso entre series deben ser mínimos o nulos, ya que es un superset no debe haber descanso. >They should adjust the number of sets and repetitions according to the level of strength they have. And the rest times between sets should be minimal or non-existent, since it is a superset there should be no rest.

------ ----- |Ejercicio N° 1|Exercise No. 1| |-|-| ![2.jpg](https://images.hive.blog/DQmUrsbWydWTTnBeR8KhpbwQxPVPnVZmfyM4wiceAxDegL7/2.jpg) ![3.jpg](https://images.hive.blog/DQmTA29BGGDbmdVrAQWh8SzSFZJHsRGqJfVEvXosfoGtwob/3.jpg) |Ejercicio N° 2|Exercise No. 2| |-|-| ![4.jpg](https://images.hive.blog/DQmdTQppV3xgKrYea84fQjzfTmyXZ8CkEtZo3SbqnhyucyW/4.jpg) ![10.jpg](https://images.hive.blog/DQmY94fJp7idzbL6P9FaMJPW82wh1u86Yk5TSst5iqfVdHK/10.jpg) |Ejercicio N° 3|Exercise No. 3| |-|-| ![5.jpg](https://images.hive.blog/DQmXZjQdRXH8aVnZXtSmDnEW16yiqaneAqaCQUYgCyepZSe/5.jpg) ![6.jpg](https://images.hive.blog/DQmcNhSzsLKjf2P827ajJvB4JBQsBGSSVNJAtntMcS4Kues/6.jpg) |Ejercicio N° 4|Exercise No. 4| |-|-| ![7.jpg](https://images.hive.blog/DQmNqJWnoag7y1uaNVQFgvhjsr87EZSn9NfiL1oMtZ8uenk/7.jpg) |Ejercicio N° 5|Exercise No. 5| |-|-| ![9.jpg](https://images.hive.blog/DQmZwsV1cJoFVFZCxYLvnVA4FAjDUzHGCsh2DCyBd41WMp1/9.jpg) ![8.jpg](https://images.hive.blog/DQmdBdXo5GFCXqp2RnK2VmWom33bgyH66r9jk7b7sgPHcZ4/8.jpg) ![9.jpg](https://images.hive.blog/DQmZwsV1cJoFVFZCxYLvnVA4FAjDUzHGCsh2DCyBd41WMp1/9.jpg)

¡Espero les sea de gran ayuda este superset y logren hacer crecer sus piernas, gracias por su gran apoyo, ¡nos vemos en la próxima!🦾🔥 >I hope this superset is of great help to you and you manage to grow your legs, thank you for your great support, see you next time! 🔥 ![swc pro.png](https://images.hive.blog/DQmbgWUdnn194xpZmt5PDd3DihDNo2WW7kDKqCyKBvR9AT7/swc%20pro.png) Espero y les haya servido mi post - ░▒▓█▓▒░▒▓█▓▒░▒▓░▒▓█ ░▒▓█▓▒░▒▓█ ![DOBLE LINEAS NEGRAS.png](https://images.hive.blog/DQmf8428ZqNcHvXo2E9rnutwxon2nZtb2vhKcriusFevK6e/DOBLE%20LINEAS%20NEGRAS.png)

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¡Supera tus límites!

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