Happy days, dear community of full sports today I have the great pleasure to share an intense workout to work the Core and shoulders, perform a series of exercises focused for that area, which helps to strengthen and define the middle zone, were coordinated movements and balance to provide tension is my abdomen; so I invite you to see the entire full routine I hope you like it without wasting any more time join me.
Rutina./ Routine.
Primer movimiento, realice elevación de piernas y brazos, este ejercicio consiste en balancear de manera enérgica buscando trabajar la zona media, lo realice en 4 series de 20 repetición.
First movement, perform elevation of legs and arms, this exercise consists of swinging vigorously looking to work the middle zone, perform it in 4 sets of 20 repetitions.
Segundo movimiento, realice rotación de torso mientras tenía mis piernas elevadas, luego entrecruce mis piernas manteniendo una coordinación para fortalecer mi abdomen, lo realice en 4 series de 20 repetición.
Second movement, perform torso rotation while I had my legs elevated, then cross my legs while maintaining coordination to strengthen my abdomen, I performed in 4 sets of 20 repetitions.
Tercer movimiento, realice flexión y extensión de piernas completo, luego una pierna después la otra, siempre con las piernas elevadas, lo realice en 4 series de 20 repetición.
Third movement, perform leg flexion and extension, complete, then one leg then the other, always with my legs elevated, I performed it in 4 sets of 20 repetitions.
Cuarto movimiento, realice elevación de piernas en 2 toques primero eleve mis piernas junto mi torso tratando de tocar mis pies, luego seguí de manera lateral buscando enfocarme en mis oblicuos, lo realice en 4 series de 20 repetición.
Fourth movement, I performed leg lifts in 2 touches, first I lifted my legs together with my torso trying to touch my feet, then I followed laterally looking to focus on my obliques, I did it in 4 sets of 20 repetitions.
Quinto movimiento, realice patadas coordinadas con press de hombros, ejercicio de mucha coordinación y equilibrio, lo realice en 4 series de 20 repetición.
Fifth movement, perform coordinated kicks with shoulder press, exercise of great coordination and balance, I performed in 4 sets of 20 repetitions.
Sexto movimiento, realice plancha alta más estiramiento de brazos y escalador cruzado, por último, realice este ejercicio muy bueno para fortalecer mi abdomen, espalda y hombros, lo realice en 4 series de 20 repetición.
Sixth movement, perform high plank plus arm stretching and cross climber, finally perform this exercise very good to strengthen my abdomen, back and shoulders, I did it in 4 sets of 20 repetitions.
Full sports community, I share this excellent routine that will help you strengthen your core and shoulders, you can perform this routine with or without weight, in 4 sets of 20 repetitions leaving a little rest time between sets, it is also very important to maintain an excellent diet that way you can see positive results, well my friends see you another time.
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Separadores y ediciones hechas en Canva. / Separators and editions made in Canva.
