Piernas y Botellones. Sencillamente, el que entrena y busca múltiples excusas para no hacerlo, es porque realmente no quiere un cambio positivo en su vida. Cualquier persona puede ejercitarse, con o sin equipo y cuando hablamos de equipamiento, no hacemos referencia a máquinas de gym, pesas o alguna herramienta sofisticada. Digo esto, porque tranquilamente podemos realizar movimientos dinamicos desde casa, a través del uso de herramientas construidas por nosotros mismos o que estén al alcance de nuestras manos.
Legs and Bottles. Simply put, those who train and look for multiple excuses not to do so, is because they really do not want a positive change in their lives. Anyone can exercise, with or without equipment and when we talk about equipment, we are not referring to gym machines, weights or any sophisticated tool. I say this, because we can easily perform dynamic movements from home, through the use of tools that we build ourselves or that are within reach of our hands.
There are exercises that can be performed using chairs, bags, benches, the same wall and in today's case, we have at our disposal 5 liter bottles filled with water. These bottles, being full, generate an important weight at the moment of performing the exercises and in our case; we are going to give a lot of activity to the lower body. Of course, without neglecting the performance of arms and abdominal region; so my friends, get ready because here we are all going to move the skeleton, come with us and although we know that we are very sad about what we are living, we must be positive and initiate a change of optimal life, greetings.
Warm-up Phase
The main and mandatory activity begins with warm-ups; essential movements for our body to be in optimal conditions when performing strong actions. Do not skip this step, avoid injuries. For now, we go with the warm-up 1, opening and closing of legs plus front and side punch. We continue with warm-up 2, skater.
Each warm-up movement is executed for 3 minutes. It is very important to determine that if the body is not yet active for the strong action, you should warm up a little more. Do not forget to take 20-second breaks between exercises, and 1 to 2 minutes between sets; hydration is extremely important to replenish fluids and salts lost during the action.
Work Stations
After warming up and checking that the body is ready for the strong action; we go to the execution of the central exercises of the routine. If you still feel that you are not ready, warm up again, avoid injuries. Remember that each exercise should be done according to your physical condition, we go little by little until you master the movements. On the other hand, if you don't have these bottles, you can use other material, or you can simply exercise without any equipment; don't limit yourself and let's train.
Station 1, lateral lunges plus bottle squats. This exercise is extremely cool, with it we can activate the glutes, quadriceps or muscles of the front of the thigh; adductors and abductors, these would become the muscles of the inner thigh. In addition to this, we have action in the hamstrings or muscles located in the back of the thigh; the calves also work. Now, with the action exerted through the bottles filled with water; the arms, the abdominal region and the hip, join the exercise in a powerful way. We go into action for 20 repetitions in 4 sets.
Station 2, sumo squat with knee to elbow touch plus bottle tension. Continue the action with water bottles, a material we all have at home. With sumo squats we can generate a lot of stability in the hips, which allows us to avoid future injuries. But when performing this exercise, which muscles are involved; well, with this action undoubtedly the muscles involved are the hip flexors, glutes, femorals, quadriceps and calves. On the other hand, the tension generated by the botellones, greatly activate the arms, trapezius and abdominal region. As always, we perform 20 repetitions in 4 sets.
Station 3, cannonball squat with supine bottle front raise. An exercise to actively improve our balance. On the other hand, we give action to the core in a complete way, where logically the abdominal region intervenes. The quadriceps and calves have a lot of work. Let's not forget that the lifts with the weight of the bottle, allow the development of the arms, shoulders and trapezius. Recall that the supine position of the hands, have to do when the palm of the hands face up or forward. For this station we activate with 20 repetitions, in 4 sets.
At the culmination of the strong action, it's time to relax for 3 minutes soft lateral leg openings. Thank you for liking our @threespeak channel. Remember to take quality breaks, hydrate and eat healthy. See you next time.
Video taken by Ronmel Nuñez
Clips from the intro mini video, taken from the main video
