Dear hivers and full-sport partners, I want to tell you that keeping exercised is fundamental to maintain good health. Physical exercises provide us with a series of benefits that have an impact on our quality of life regardless of age or gender. In this sense a barrier to exercise is having to attend and spend a lot of time in the transfer to a gym in order to exercise, so you dear hiver has the advantage that through the hive platform and the community of full sports you can exercise in the comfort of your home with simple, fun and ingenious routines presented by his friend @attom1515 without having to waste time in the transfer to a gym. I invite you to visit my blog and keep exercising. Without more to say I say goodbye until next time.
Ejercicio # 1
iniciamos sentados de frente con la pierna izquierda flexionada y recostada en el suelo, la pierna izquierda extendida totalmente, el torso inclinado hacia atrás apoyándonos con los brazos extendidos hacia la espalda, luego que estemos en la posición inicial levantamos la pierna derecha y la impulsamos hacia el lado derecho lo más que podamos, seguidamente esa misma pierna derecha la llevamos hacia al lado izquierdo lo más que podamos, por ultimo movemos la pierna derecha hacia abajo y hacia arriba y de esa forma terminamos la secuencia del ejercicio y podemos realizar el ejercicio con la otra pierna. Este ejercicio lo podemos realizar en 4 series de 7 repeticiones.
Exercise # 1: We start sitting facing the front with the left leg bent and lying on the floor, the left leg fully extended, the torso leaning backwards supporting us with the arms extended towards the back, after we are in the initial position we lift the right leg and push it towards the right side as much as we can, then that same right leg we take it towards the left side as much as we can, finally we move the right leg down and up and in that way we finish the sequence of the exercise and we can perform the exercise with the other leg. This exercise can be performed in 4 sets of 7 repetitions.
Ejercicio # 2:
Iniciamos el ejercicios apoyando rodillas y manos en el suelo, luego extendemos la pierna derecha hacia atrás llevándola lo más hacia a la derecha posible, seguidamente esa misma pierna la flexionamos hasta el pecho y por último regresamos a la posición inicial y repetimos la secuencia del ejercicio del otro lado. Este ejercicio lo podemos realizar en 4 series de 10 repeticiones.
Exercise # 2: We start the exercise by resting knees and hands on the floor, then we extend the right leg backwards taking it as far to the right as possible, then we bend that same leg to the chest and finally we return to the starting position and repeat the sequence of the exercise on the other side. This exercise can be performed in 4 sets of 10 repetitions.
Ejercicio # 3:
Iniciamos el ejercicio sentados con la pierna derecha extendida y la pierna izquierda pasada sobre la pierna derecha, el torso debe estar inclinado hacia atrás apoyándonos con los brazos flexionados en el suelo, luego nos impulsamos hacia adelante extendiendo los brazos, seguidamente con la pierna izquierda elevamos todo el cuerpo lo más posible de esa manera concluimos la secuencia del movimiento del ejercicio para poder repetirlo con la otra pierna. Este ejercicio lo podemos realizar en 4 series de 10 repeticiones.
Exercise # 3: We start the exercise sitting with the right leg extended and the left leg passed over the right leg, the torso should be leaning backwards supporting us with arms bent on the floor, then we push forward by extending the arms, then with the left leg we raise the whole body as much as possible in that way we conclude the sequence of the movement of the exercise to be able to repeat it with the other leg. This exercise can be performed in 4 series of 10 repetitions.
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
