Hello full sports community today I come today starting the week with lots of energy sharing a new routine from home, in which we will work the whole body performing movements focused on the arms, legs, abdomen perform 5 very dynamic movements performed in 4 sets of 20 repetitions; without forgetting to perform a brief warm up so my friends I invite you to see my routine I hope you like it so join me.
Calentamiento./🔥Heating.
Sentadilla cerrada corta./Short closed squat.
Comencé acondicionar mi cuerpo con sentadilla cerrada corta, lo realice en 2 series de 50 repetición.
I started conditioning my body with a short closed squat, performed in 2 sets of 50 repetitions.
Rutina./ Routine.
Plancha alta con elevación de brazo./High plank with arm lift.
Primer movimiento, consiste en realizar plancha alta y en una sola mano sostenerse mientras se eleva el otro brazo de adentro hacia afuera, este movimiento se enfoca en los abdominales y brazos lo realice en 4 series de 20 repetición.
First movement, consists of performing a high plank and in one hand hold while raising the other arm inside out, this movement focuses on the abdominals and arms, perform it in 4 sets of 20 repetitions.
Puente con toque en el pie + estiramiento de pierna./Bridge with foot touch + leg stretch.
Segundo movimiento, consiste en realizar puente elevar la pierna y tocar el pie luego dar un giro y estirar la pierna realizar el mismo proceso en la otra pierna, este movimiento lo realice en 4 series de 20 repetición.
Second movement, consists of performing bridge raise the leg and touch the foot then make a turn and stretch the leg perform the same process on the other leg, this movement was performed in 4 sets of 20 repetitions.
Estiramiento completo./Complete stretching.
Tercer movimiento, consiste en colocarse en sentadilla cuadrupedia y estirar la pierna y a la vez acostarse estirando todo el cuerpo de inmediato realizar el mismo proceso con la otra pierna, realice 4 series de 20 repetición.
Third movement, consists of squatting in quadruped squat and stretching the leg and at the same time lying down stretching the whole body immediately perform the same process with the other leg, perform 4 sets of 20 repetitions.
Escalador con toque de hombro cruzado./Climber with cross shoulder touch.
Cuarto movimiento, realice escalador con toque cruzado de hombros movimiento dinámico que me ayuda a fortalecer mi abdomen, brazos, y piernas me ayuda a tener resistencia; este movimiento lo realice en 4 series de 20 repetición.
Fourth movement, I performed a climber with cross shoulder touch, a dynamic movement that helps me to strengthen my abdomen, arms and legs, it helps me to have resistance; I performed this movement in 4 series of 20 repetitions.
Patada posterior con toque en la rodilla./Rear kick with touch to the knee.
Quinto movimiento, realice patada posterior consiste en elevar la pierna lo más alto que se pueda presionando el glúteo y luego al llevar la rodilla hacia mi pecho tocar con mi mano en forma de cruce, luego realice el mismo proceso en la otra pierna lo realice en 4 series de 20 repetición.
Fifth movement, perform back kick consists of raising the leg as high as possible by pressing the gluteus and then bringing the knee to my chest touch with my hand in the form of cross, then perform the same process on the other leg I did it in 4 sets of 20 repetitions.
Dear full sports community, I share with you this routine of my beginning of the week a full body workout from home without load only my body weight, perform 5 varied movements shared in 4 sets of 20 repetitions, without forgetting to perform a brief warm up to see effectiveness must be combined with good nutrition and hydration to see optimal results; so my friends of full sports see you another time.
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Separadores y ediciones hechas en Canva. / Separators and editions made in Canva.
