Fortalece tus piernas con este entrenamiento
Strengthen your legs with this workout
Hola amigos de liketu y familia de #SWC espero que todos se encuentren bien. En este día les traigo una rutina de piernas de calistenia que sé que les gustará, ya que cualquier persona que desee hacerla la podrá conseguir y lo mejor aún es que está conformada por tan solo 4 ejercicios en donde podrás realizarla en cualquier lugar que te encuentres.
Hello friends of liketu and family of #SWC I hope you are all well. Today I bring you a calisthenics leg routine that I know you will like, since anyone who wants to do it can get it and the best thing is that it is made up of only 4 exercises that you can do anywhere you are.
On that day I decided to work on my legs a little to strengthen my glutes, hamstrings and quads, so the exercises performed were explosive and controlled.
En el segundo ejercicio realicé las pistol squat para ambas piernas lentas para trabajar el femoral y el glúteo, por lo que hice 3 repeticiones en cada pierna por 3 series.
En el tercer ejercicio realicé las zancadas a un pie por 10 repeticiones de forma controlada para trabajar el glúteo y el cuádriceps, logrando con éxito sentir la activación y la hipertrofia en este ejercicio.
Para finalizar, trabajé las elevaciones con la punta de los pies asistida en escalera para tonificar los gemelos, por los que realicé 20 repeticiones por 3 series.
In the first exercise I did explosive bench squats to strengthen the glutes and quads, so I did 3 sets of 7-10 reps with a 2-3 minute rest.
In the second exercise I did slow pistol squats for both legs to work the hamstrings and glutes, so I did 3 reps on each leg for 3 sets.
In the third exercise, I performed one-legged lunges for 10 repetitions in a controlled manner to work the glutes and quadriceps, successfully achieving activation and hypertrophy in this exercise.
To finish, I worked on assisted toe raises on a ladder to tone the calves, for which I performed 20 repetitions for 3 sets.
If you liked this routine and want to continue learning more about bodyweight control, I recommend following me so you don't miss out on more unique content for you. Without further ado, I hope to see you again, thanks for reading my post.
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