De Todo Un Poco. La ruta fitness está que arde y hoy tenemos una nueva rutina super poderosa; de todo un poco, porque lo que te ofrecemos es pura variedad y calidad. En cada ejercicio vamos a utilizar nuevamente una mancuerna; sin embargo, ustedes pueden usar solo su cuerpo para la ejecución de los mismos. Sin más que decir, tren superior, medio e inferior, todos juntos trabajado para que tu cuerpo adquiera fuerza, potencia, equilibrio, control y sobre todo mucha salud. Vamos con todo y no te quedes atrás.
A little bit of everything. The fitness route is on fire and today we have a new super powerful routine; a little bit of everything, because what we offer you is pure variety and quality. In each exercise we are going to use a dumbbell again; however, you can use only your body for the execution of the exercises. Without more to say, upper, middle and lower body, all together working for your body to gain strength, power, balance, control and above all a lot of health. Let's go all out and don't be left behind.
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 warm-up 1, ALTERNAL KNEE TWIST. We continue with WARM UP 2, TROT WITH FRONT AND SIDE STRIPS.
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. On the other hand, we must try as far as possible, to maintain a balanced diet that contributes to obtaining better body results.
Work Stations
After warming up and checking that the body is ready for the strong action, we go to the execution of the core 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.
Station 1, STATIC STATIONARY STANCE TRICEPS KICK. While we execute the triceps movement and develop that muscle region; the lower body is kept in full tension. Really this exercise is very powerful, because the legs will be on fire; the abdomen is also working in the background. We go with 20 repetitions in 4 sets per side.
Station 2, KNEEL TO ELBOW WITH ABDOMINAL ROTATION AND TENSION WITH HANDLEBAR. This is a very complex exercise that provides many benefits. The upper, middle and lower muscles in full action. In the same way we execute the movement in 20 repetitions for 4 series. We must perform the exercise on both sides.
Station 3, DOWN AND UP KNEES PLUS SIDE STEPS AND TENSION WITH HANDLEBARS. The strongest work is done by the lower body. The arms are kept in tension, as well as the abdomen which obtains very good results. 20 repetitions in 4 sets.
At the end of the strong action, it's time to relax for 3 minutes SHORT KICKS. 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
