Hello to all the hivers and members of the community of full sports, after solving some problems with my right leg, we return to you dear hivers to accompany you and provide you through the hive platform of an effective, fun and simple routine so that you can exercise at home. In this sense today I will present some exercises with the support of a tire, an element that is simple to locate at home, with this type of element is possible to perform a lot of variants of exercises. I hope this content is to your liking and very useful in order to improve their physical condition and health. I bid you farewell until the next opportunity,
Ejercicio # 1
Iniciamos el ejercicio sentados con las piernas flexionadas introducidas dentro de la llanta y con la espalda descansado en el suelo con las manos extendidas, luego nos impulsamos hacia adelante girando el torso con las manos en la nuca y con el codo tocamos la llanta, seguidamente regresamos hacia atrás y repetimos el movimiento con el otro lado del cuerpo. Este ejercicio lo podemos realizar en 4 series de 10 repeticiones.
Exercise # 1: We start the exercise sitting with bent legs introduced into the tire and with the back resting on the floor with hands outstretched, then we push forward by turning the torso with hands on the back of the neck and with the elbow touch the tire, then we return back and repeat the movement with the other side of the body. This exercise can be performed in 4 sets of 10 repetitions.
Iniciamos el ejercicio de rodillas frente a la llanta con las manos extendidas y apoyadas sobre la llanta, luego nos impulsamos hacia adelante flexionando los brazos, seguidamente después d flexionar los brazos, extendemos una pierna hacia arriba, para culminar regresamos a la posición inicial y repetimos el movimiento y extendemos la pierna contraria. Este ejercicio lo podemos realizar en 3 series de 8 repeticiones.
Exercise # 2: We start the exercise kneeling in front of the tire with hands outstretched and resting on the tire, then we push forward flexing the arms, then after flexing the arms, we extend one leg up, to finish we return to the starting position and repeat the movement and extend the opposite leg. This exercise can be performed in 3 sets of 8 repetitions.
Ejercicio # 3:
Iniciamos el ejercicio sentados con las piernas flexionadas y los brazos extendidos con la llanta sobre las piernas, luego nos impulsamos con los brazos y las piernas hacia arriba con la llanta encima de las piernas o el torso, seguidamente levantamos unas de las manos extendiéndola hacia arriba, para culminar volvemos a la posición inicial y repetimos el movimiento, esta es una variante del ejercicio llamado el puente pero esta vez con la llanta sobre el torso o las piernas hace que el movimiento sea mucho más exigente. Este ejercicio lo podemos realizar en 3 series de 5 repeticiones.
Exercise # 3: We start the exercise sitting with legs bent and arms extended with the tire on the legs, then we push with the arms and legs up with the tire on top of the legs or torso, then we We raise one of the hands extending it upwards, to finish we return to the initial position and repeat the movement, this is a variant of the exercise called the bridge but this time with the tire on the torso or legs makes the movement much more demanding. This exercise can be performed in 3 sets of 5 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
