Greetings once again to all my dear friends of the full sports community, for today Saturday there can be no excuses, so we must exercise, let's not think about it so much and take that step, and join my motto "The weekends can also be ..."

For today we will work the lower area of ​​the legs, that is, the calves, I particularly exercise this area of ​​​​the legs because I play volleyball and by working this area they are strengthened in such a way that it helps with jumping and the development of faster movements, exactly what is needed when practicing volleyball and there is the importance of performing this routine today

For today's Saturday routine we will improvise and use some stairs from my house and some from the neighbor lol, the important thing is that friends improvise to complete the routine and achieve our goal which is training so let's start

In exercise number 1 we will perform leg movements in an alternating way, that is, with the support of the ladder we will raise and lower our legs while one goes up the other goes down and so on in this case we will only use one step so if it is a small ladder there is no problem, in this exercise we will perform 12 repetitions and once the exercise is finished we will take a short break for 2 minutes

For exercise number 2 we will use a longer ladder, that is to say that it has more steps, so I will borrow the neighbor's ladder, we will climb to the end using one step per step, something important that should be mentioned is that on the way up we can print a little quickly as a slow jog, but it is advisable to go down slowly so as not to force the knees and avoid any injury, we will go up and down the stairs 3 times, after this we will rest for 2 minutes, and our calves should begin to feel the pressure

In exercise number 3 we will return to the short stairs, that is, the ones in my house and there we will support our hands 2 or 3 steps higher, this will depend largely on the height of the steps and your height, then we will make jumps supporting ourselves with the hands and we will fall on the next step, this will help prepare the calves for the next exercise that requires a little more effort, we will do this 12 times and once we complete the repetition we will take a 2-minute break

For exercise number 4 we will stand up straight and our feet must be together, pressing we will push ourselves up until we fall on the next step and we will lower this with our legs together, that is, we will continuously jump up and down the step, this will be done in 12 repetitions and at the end we will rest for 2 minutes, an important point is that if we fall on the step with the balls of our feet, the work of the calf will be much more noticeable

For exercise number 5, which would be the last to finish our day today, we will go up and down the step as a jump but with only one leg, the other will have a slight bend backwards, we will do this with repetitions of 6 times per leg when finished with one leg we will start with the other, after finishing this activity we will rest and not for two minutes but for the rest of the day hahaha

Well, my dear athletes, I must give some final recommendations and I recommend this type of routine that I present today for people who have an active life at the level of some sport, that is, volleyball (as in my case), soccer, basketball, among others, now it is also my duty to say that people who have difficulties or some kind of injury to their knees avoid doing this type of routine as it can accelerate some discomfort, happy weekend and I invite you to join in the comments leaving a message that says "the ends can also be"... of course you can accompany this motto with any other contribution or comment... Blessings to all I love you very much.

✔️ Las fotos fueron tomadas por mi esposo Melvis Sumoza desde mi teléfono Alcatel

✔️ El espacio utilizado fueron las escaleras de mi casa y las de un vecino

✔️ La portada fue diseñada por mi en la aplicación Picsart

✔️ Se utilizó en traductor Google para la traducción

✔️ Se tomó en cuenta el aporte de la amiga @artsugar de tomar fotos donde se aprecie el cuerpo completo para mejor visualización del ejercicio