Hola a todos mis queridos lectores de Hive Blog❤️, en especial a mi comunidad de Full deportes.
Hello to all my dear Hive Blog❤️ readers, especially my Full Sports community.
Today I bring you my personal routine to stay active with my upper🏋️♀️🔝 body, an effective routine of 😱6️⃣ exercises that will fill you with energy and strength in a matter of a short time⏳. The important thing is always to be consistent and stay active, to strengthen our body💪, mind🧠 and heart💕.
I hope you do it and enjoy it for a hug.
...
First of all friends you have to always warm up, to pump blood to the muscles;
Y así poder evitar lesiones🤕... Yo en esta ocasión hice unas Jumping jacks por unos 10 minutos🕓 con intervalos de descanso🌬️, sin embargo se puede trotar🏃♀️ o caminar🚶♀️.
And so to be able to avoid injuries🤕... This time I made some Jumping jacks for about 10 minutes🕓 with rest🌬️ intervals, however you can jog🏃♀️ or walk 🚶♀️.
Once I warmed up I started with Biceps Curl with dumbbell🏋️♀️;
Este ejercicio también se puede realizar con pesas artesanales (bolsos con paquetes de arroz🍚 o libros📚), realicé 4 series de 12 repeticiones en cada brazo💪.
This exercise can also be done with handmade weights (such as bags with rice🍚 packs or books📚), I performed 4 sets of 12 repetitions on each arm💪.
To continue with the same Biceps Curl in another variation💯;
En la que cambia la posición del brazo hacia los lados🔍 y se concentra la fuerza en otra parte de los bíceps, realice 4 series de 12 repeticiones.
In which the position of the arm is changed to the sides🔍 and the force is concentrated elsewhere in the biceps, perform 4 sets of 12 repetitions.
Being the third Curl variation of biceps to the chest🔥;
De este ejercicio realice 4 series de 10 repeticiones.✅
Of this exercise perform 4 sets of 10 repetitions.✅
Here we paused to get Raul😼 (my cat) away from my work🤣 tools;
(I wanted to motivate myself apparently👍👆😅).
The fourth exercise was flexion with supported knees💪 (the mildest variant being);
Hay que cuidar nuestro codos y postura pues tienen que estar firmes y derechos📏, de este ejercicio son 4 series de 10 repeticiones.
We must take care of our elbows and posture because they have to be firm and straight📏, of this exercise are 4 sets of 10 repetitions.
And finally we have the irons to stimulate🔥 and tone the abdominal🍫 area;
La plancha lateral estática por 30 segundos cada lado y repetir esto 4 veces. Y la plancha con brazos apoyados (cadera y postura derecha y firme) por 1 minuto y repetir 3 veces.
The static side iron for 30 seconds each side and repeat this 4 times. And the iron with arms supported (hip and right and firm posture) for 1 minute and repeat 3 times.
🍫📏👍👆✅🔍💯📚🍚🕓🌬️💪🏃♀️🚶♀️🏋️♀️😱
I also recommend my leg routine at home🦵🔥🏠 to stay active and healthy throughout the week and to complement.
What matters is to start, no matter how or when; I leave you a phrase that my grandmother told me "If you do not take care of your health, you will take care of your illness" to take into account when making excuses🧐.
🍫📏👍👆✅🔍💯📚🍚🕓🌬️💪🏃♀️🚶♀️🏋️♀️😱
Thank you very much for reading and for getting here🌹, with this I say goodbye here for you @Carlitazulay.
These photos were taken and edited with my Redmi Note pro 9 phone📸
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Gracias por compartir esta rutina. Los gatos suelen ser muy curiosos cuando nos ven haciendo flexiones jajaja. Un saludo y ¡gracias por compartir!
Que lindo amigo, muchas a ti por pasarte por aquí y por tu comentario!!
Buenas compa! Muy lindo el post! Divertido y completo :) SAludos!😘
Muy buena rutina, las planchas laterales son geniales, gracias por compartirlo, saludos 😃💪