♥️¡Hola comunidad de Hive!♥️
♥ ️Hello Hive Community! ♥ ️
Bienvenidos a mi Blog @cristzullys
Bienvenidos a mi Blog @cristzullys
Hello dear friends and members of the #Hive and #Fulldeportes community, today like every day, I am very pleased and happy to be able to generate informative and instructive content loaded with good energy and exercises that will help us improve our way of seeing and feeling ourselves , because here the most important thing is both physical and emotional health. Today I share my evolution after 5 weeks of having made the decision to change my habits and that has resulted in me, 6.3 kilos less, in fact, here I will share my photo so you can see that little by little things are achieved with effort and dedication. Based on that, I did not want to miss the opportunity to show you a series of exercises to do in the gym to strengthen arms, shoulders and legs, this has helped me a lot since I started to regain strength in my legs and to support and shape little by little. My arms little ... for that reason I did not want to miss the opportunity to show you this spectacular routine if you are looking to burn the accumulated fat in the most difficult areas of the body, without further ado, let's start ...
🏋️♀️Rutina de ejercicios en el gimnasio / Exercise routine in the gym🏋️♀️
🕑 Brazos con extensión trasera: / Rear extension arms:🕑
For that we will take two dumbbells and we will place ourselves anchored to the floor, holding the weight with the feet apart so as not to lose balance, bending the legs a little to put pressure on the whole body. We will continue our exercise by opening the arms backwards with elevation in the elbows, bending the trunk slightly forward. We will do this exercise in 4 repetitions in series of 20. Resting 1 minute or less if necessary.
🕑 Curl femoral de pie:/ Standing femoral curl:🕑
We will start by placing ourselves on the machine resting the knee on the front pad. Holding the arms in front and proceed to incline the leg raising it approximately 40 °, in this exercise we can adapt the weight according to our capacity or resistance. In my case I work it with 10 kg first. This exercise is ideal for working all the muscles of the lower limbs. Generally this exercise can be done until muscle failure or doing 15 to 20 repetitions in 4 series. In my case, I currently do 30 in 4 repetitions, but everything depends on your body.
🕑Prensa a 45° / 45 ° press🕑
In this machine, depending on the location of our feet and the position we adopt during each exercise, we can work the glutes, followed by the quadriceps, hamstrings and calves. In this case I place my feet in the middle of the plank, then on the edges separating them and finally with the tips facing out to work all the muscles of the legs. Doing 20 repetitions in sets of 4 for each exercise.
For me it is an immense pleasure to be able to share these exercises that you can do to gain muscular endurance and tone us. I hope you liked it and can get a lot out of the exercises. See you in a next blog, many blessings ...
Todas las fotos son de mi autoría y propiedad / Tomadas con mi equipo celular UMIDIGI 7S
All photos are my authorship and property / Taken with my UMIDIGI 7S cell phone
Los gifs son tomados de la página GIPHY
Mi amiguita una recomendación, usted publicó hace 17 horas, y el rango para ello es de 22 a 24 horas, tenga cuidado con eso ya que está violando esa regla y lo más seguro es que le den una advertencia al respecto. Una recomendación amiga
Gracias , no sabía. Lo tendré presente para mí próxima publicación amigo, agradecida
A la orden.
recomendación son 22 a 23 horas cuando mínimo por publicar nuevamente, @fulldeportes es muy estricto con esto!
Agradecida por la sugerencia. Lo tendré presente para mí próxima publicación