💪¡RUTINA DE PIERNAS CON LASTRE!💥 [ES | EN]

[atlashv96]

"No existe el destino, yo forjo mi propio camino". | "There is no such thing as destiny, I forge my own path".

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Diseñé una rutina de piernas lastrada

I designed a weighted leg routine

Español	English

🔥¡Hola comunidad #SWC! En esta oportunidad les traigo una rutina de piernas de mi propia autoría. Aproveché el día de piernas para diseñar una rutina con lastre, ya que nos donaron unas pesas para nuestro parque de calistenia y había que darles uso.

🔗Cabe destacar que las pesas que utilizo son de aproximadamente 10 kilogramos cada una, y que el descanso de la rutina entre series es de 3 minutos. Esta rutina es de hipertrofia, para que el músculo crezca y aumente la fuerza absoluta, así que se recomienda trabajar entre 12 y 15 repeticiones cada ejercicio, en caso de que se quiera ajustar la rutina.

🔥¡Hello #SWC community! This time I bring you a leg routine of my own authorship. I took advantage of the leg day to design a routine with weights, since we were donated some weights for our calisthenics park and we had to use them.

🔗It should be noted that the weights I use are approximately 10 kilograms each, and that the rest of the routine between sets is 3 minutes. This routine is for hypertrophy, to grow muscle and increase absolute strength, so it is recommended to work between 12 and 15 repetitions each exercise, in case you want to adjust the routine.

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Rutina	Routine
4x15 Sentadilla lastrada	4x15 Weighted squat
4x30(15 cada lado) Zancada lastrada	4x30(15 each side) Weighted stride
4x24(12 cada lado) Sentadilla búlgara lastrada	4x24(12 each side) Weighted bulgarian squat
4x15 Sentadilla sumo lastrada	4x15 Weighted sumo squat
4x30(15 cada lado) Puente femoral a una pierna	4x30(15 each side) Single-leg femoral bridge
4x30(15 cada lado) Elevación de gemelos lastrada	4x30(15 each side) Weighted calf raises

1- Sentadilla lastrada. | 1- Weighted squat.

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2- Zancada lastrada. | 2- Weighted stride.

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3- Sentadilla búlgara lastrada. | 3- Weighted bulgarian squat.

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4- Sentadilla sumo lastrada. | 4- Weighted sumo squat.

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5- Puente femoral a una pierna. | 5- Single-leg femoral bridge.

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6- Elevación de gemelos lastrada. | 6- Weighted calf raises.

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"No es el peso que pierdes, es la vida que ganas". | "It's not the weight you lose, it's the life you gain".

-Verónica de Bourg.

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Créditos	Credits
DISPOSITIVO: Moto E7i Power	DEVICE: Moto E7i Power
TRADUCTOR: DeepL	TRANSLATOR: DeepL
EDITOR DE IMÁGEN: Photo Editor, Canva, IMG2Go	IMAGE EDITOR: Photo Editor, Canva, IMG2Go
RUTINA: @atlashv96	ROUTINE: @atlashv96

¡CONTÁCTAME!
CONTACT ME!

TWITTER | INSTAGRAM

Comments

[luisarrazola]

Tremenda rutina bro

[atlashv96]

Gracias, la creatividad a veces surge espontáneamente.

[andres4455]

Todo un pro Challenger qlq

[atlashv96]

¡Solo lo mejor papu!

[hivebuzz]

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[atlashv96]

¡Upvotes for everyone, and everywhere! In my opinion downvote should not exist. Thanks for the notification.

[hivebuzz]

You're welcome @atlashv96! Have a nice day 😊👍

[swc-curation]

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Spanish	English

Saludos @atlashv96

Greetings @atlashv96

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El Equipo de Curación de "Street Workout Community", le invita a seguir compartiendo contenido de calidad y agradecemos sus aportes al ecosistema, gracias por compartir su pasión, talentos y habilidades con la Comunidad.

The "Street Workout Community" Curation Team, invites you to continue sharing quality content and we appreciate your contributions to the ecosystem, thank you for sharing your passion, talents and skills with the community.

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[atlashv96]

¡Seguiré publicando! Ahora más que nunca.