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Dear hivers and full sports partners I hope you are well and are with maximum energy to continue working our body, investing a small part of your time to improve their physical conditions and best of all is that you can do it in the comfort of your home without having to go to a gym, as yours truly @attom1515 presents a simple, effective and fun daily exercise routine that you can do at home. All this routine belongs to the initiative THE GYM GOES TO YOUR HOME. An initiative that seeks that hivers find a place in this great platform to exercise and improve their health. I invite you to check my blog and choose the routine of your preference and start exercising in the company of your friend and server. With nothing more to add I bid you farewell until next time.
iniciamos colocando de lado nuestro cuerpo estirando una pierna completamente y flexionando la pierna de atrás, apoyamos nuestro torso de la mano derecha con el brazo derecho totalmente extendido, seguidamente nos impulsamos hacia arriba con el brazo derecho y la pierna izquierda que tenemos flexionadas, en este movimiento hacia arriba la pierna derecha se mantiene extendida completamente hasta llegar hacia arriba, luego al completar el impulso hacia arriba, la pierna derecha que está extendida la flexionamos en dirección a la pecho y la volvemos a extender, por ultimo regresamos hacia abajo adoptando la posición inicial. Este ejercicio lo podemos realizar en 3 series de 10 repeticiones.
First Exercise : We start by placing our body sideways stretching one leg completely and bending the back leg, we support our torso of the right hand with the right arm fully extended, then we push up with the right arm and left leg that we have bent, in this upward movement the right leg remains fully extended until reaching upwards, then to complete the impulse upwards, the right leg that is extended we bend it towards the chest and extend it again, finally we return down taking the starting position. This exercise can be performed in 3 sets of 10 repetitions.
Iniciamos sentándonos con las piernas extendidas apoyándonos con los brazos totalmente extendidos, luego nos impulsamos hacia arriba con los brazos y piernas formando un puente, seguidamente al estar en la posición de puente levantamos la pierna derecha extendida al máximo hacia arriba con un ángulo aproximado de 30 grados, por ultimo al ya tener la pierna extendida en ese ángulo flexionamos esa misma pierna en dirección al pecho y la volvemos a extender, para finalizar regresamos a la posición inicial. Este ejercicio lo podemos realizar en 3 series de 10 repeticiones.
Second Exercise : We start by sitting down with our legs extended with our arms fully extended, then we push up with our arms and legs forming a bridge, then being in the bridge position we lift the right leg extended to the maximum up with an approximate angle of 30 degrees, finally when we have the leg extended at that angle we bend that same leg towards the chest and extend it again, finally we return to the starting position. This exercise can be performed in 3 sets of 10 repetitions.
Tercer Ejercicio :
En este ejercicio utilizaremos una llanta de apoyo o de rodillo que nos ayudara a realizar el movimiento deseado. Comenzamos de pie frente a la llanta, flexionando el torso y apoyando las manos en la llanta, luego nos impulsamos adelante dejándonos guiar por el movimiento de la llanta, seguidamente realizamos una flexión y nos impulsamos hacia atrás para regresar a la posición inicial. Este ejercicio lo podemos realizar en series de 5 repeticiones.
Third Exercise : In this exercise we will use a tire support or roller that will help us to perform the desired movement. We start standing in front of the tire, bending the torso and resting his hands on the tire, then we push forward allowing ourselves to be guided by the movement of the tire, then we perform a flexion and we push back to return to the starting position. This exercise can be performed in sets of 5 repetitions.
In this way already observed and explained each exercise we finish today's routine, I hope you can perform it at home and I invite you to improve your physical conditions and health in the company of @attom1515. This time we work the muscles of the arms and legs, these exercises are effective and depend on the constancy that you place in performing each routine daily. With nothing more to say I say goodbye until next time.
NOTE: It is important to keep the body hydrated preferably using water, also rest between each repetition and maintain proper breathing when performing the exercises.
Imágenes editadas en: Canva
fotos tomadas cpn mi redmi 10
con la ayuda de Yenys Guevara
Images edited in: Canva
pictures taken cpn my redmi 10
with the help of Yenys Guevara
