Hola amigos de Full Deportes. Feliz inicio de semana 😊
Hello friends of Full Deportes. Happy start of the week 😊
Hoy les traje esta rutina, estilo vlog para que cuando asistan al gym la hagan, les aseguro que no se van a arrepentir. 🔥🔥🔥 Es de mis rutinas favoritas porque es muy efectiva y me ha ayudado a aumentar el tamaño de mis glúteos en poco tiempo (combinándola con una buena alimentación)
Today I brought you this routine, vlog style so that when you attend the gym you can do it, I assure you that you won't regret it. 🔥🔥🔥It is one of my favorite routines because it is very effective and has helped me to increase the size of my buttocks in a short time (combining it with a good diet).
Por lo general trabajo con un peso moderado, ya tengo bastante tiempo en el gym por lo tanto tengo dominadas las pesas y uso lo que me funciona, sin embargo, recuerden que el peso es relativo, lo que para ustedes puede ser liviano para mi puede ser pesado y viceversa. así que no se preocupen por eso y usen un peso que manejen y si son principiantes primero háganlo sin peso para que vayan adquiriendo la técnica del movimiento.
I usually work with a moderate weight, I already have enough time in the gym so I have mastered the weights and use what works for me, however, remember that the weight is relative, what for you may be light for me can be heavy and vice versa. so do not worry about that and use a weight that you handle and if you are a beginner first do it without weight so you can acquire the technique of the movement.
Indicaciones✅
Indications✅
De todos los movimientos realice 15 repeticiones 3 veces. Mantengan el abdomen contraído
From all movements perform 15 repetitions 3 times. Keep the abdomen contracted.
1️⃣ Sentadilla - 70 kg (35 kg de cada lado)
1️⃣ Squat - 70 kg (35 kg on each side).
2️⃣ Sentadilla en Smith - 20 kg
2️⃣ Smith Squat - 20 kg
3️⃣ Sentadilla búlgara - Mancuernas de 3kg
3️⃣ Bulgarian Squat - Dumbbells 3kg
4️⃣ Patada lateral - 15 kg
4️⃣ Lateral kick - 15 kg
Si la hacen me cuentan como les fue. Coman saludable e hidrátense 👀⚡
If you do it, let me know how it went. Eat healthy and hydrate 👀⚡
Un abrazo. Con cariño: Stefanie 💙
A hug. Love: Stefanie 💙
Créditos:
Videos y texto cortesía de @stefanieanais
Edición de video: Inshot
Portada: Canva.com
Traducción: DeepL.com
Música promocionada por Inshot: Yugen
Músico: Jeff Kaale Álbum: Pollen
Credits:
Videos and text courtesy of @stefanieanais.
Video editing: Inshot
Cover: Canva.com
Translation: DeepL.com
Music belonging to InShot: Yugen
Musician: Jeff Kaale Álbum: Pollen
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Proporcione los enlaces para verificar la musicalización de los videos. Regla no. 5 de la comunidad.
El contenido será muteado hasta tanto sea corregido esto.
Gracias por su comprensión.
Publicación visible, gracias por su comprensión.
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