Happy day dear community of full sports, today I have the pleasure to share a very dynamic routine, as usual I share these movements looking to work and condition the whole body; perform 5 varied exercises in a span of 4 sets of 20 repetitions, I invite you to see my entire routine and can appreciate and practice each exercise from home if you say more join me.
Calentamiento./Heating.
Escalador./ Climber
Acondicione mi cuerpo con un movimiento, llamado escalador consiste en colocarse en plancha alta y luego de forma dinámica flexionaba las rodillas hacia el nivel del pecho, este ejercicio lo realice 3 series de 45 segundos.
I conditioned my body with a movement called climber, which consists of standing in a high plank and then dynamically bending my knees to chest level. I did this exercise in 3 series of 45 seconds.
Rutina./ Routine.
Desplazamiento cruzado de brazos./Crossed arm displacement.
Primer ejercicio, es un movimiento muy bueno para buscar movilidad a las caderas y todo el torso, ayuda a trabajar un poco el abdomen, lo realice en 4 series de 20 repetición.
First exercise, it is a very good movement to look for mobility to the hips and the whole torso, it helps to work a little bit the abdomen, I did it in 4 series of 20 repetitions.
Sentadilla + desplazamiento lateral. / Squat + lateral displacement.
Segundo ejercicio, movimiento que se enfoca en los glúteos, cuádriceps, es muy dinámico hay que mantener el ritmo cada vez que se desplaza el pie de manera lateral, realizar el mismo proceso en la otra pierna; lo realice en 4 series de 20 repetición.
Second exercise, movement that focuses on the gluteus, quadriceps, it is very dynamic, you have to keep the rhythm each time the foot moves laterally, perform the same process on the other leg; perform it in 4 sets of 20 repetitions.
Sentadilla + estocada lateral./ Squat + side lunges.
Tercer ejercicio, en el siguiente movimiento trabajé sentadilla profunda y estocada lateral, buenísima para seguir tonificando las piernas y glúteos, tuve apoyo de pesas para mantener equilibrio total, lo realicé en 4 series de 20 repetición.
Third exercise, in the next movement I worked deep squat and lateral lunge, great to continue toning legs and glutes, I had weight support to maintain total balance, I did it in 4 sets of 20 repetitions.
Remo + sentadilla profunda. /Rowing + deep squat.
Cuarto ejercicio, en este movimiento ejercite un poco los brazos, espalda ya que realice remo con apoyo de pesas y culmine con sentadilla profunda, lo realice en 4 series de 20 repetición.
Fourth exercise, in this movement exercise a little bit the arms, back and perform rowing with weight support and culminate with deep squat, perform it in 4 sets of 20 repetitions.
Sentadilla lateral + press de hombros. /Side squat + shoulder press.
Quinto ejercicio, último movimiento realice sentadilla lateral más press de hombros unilateral, movimiento enfocado en mis hombros, cuádriceps y glúteos; lo realice en 4 series de 20 repetición.
Fifth exercise, last movement perform lateral squat plus unilateral shoulder press, movement focused on my shoulders, quads and glutes; I performed it in 4 sets of 20 repetitions.
I share this dynamic routine, performed from my home in which I present 5 great movements to tone legs, arms and abdomen, performed in 4 sets of 20 repetitions, I always recommend a brief warm up to condition the body, maintain excellent hydration and nutrition, without extending more see you in another publication.
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