Rutina de GlĂșteos đȘđŒ |By @wbrandt [ESP-ENG]
Hola, amigos de esta gran comunidad de @fulldeportes espero que se encuentren muy bien. Deseo el mayor de los Ă©xitos para ti, que todo se te conceda en la medida en que te lo propongas, todo se puede, asĂ que ĂĄnimo.
Amigos, espero que hayan tenido un excelente dĂa, hoy les quiero compartir mi rutina de GlĂșteos, y para finalizar la semana cumpliendo con el cuerpo y con la salud fĂsica y mental.
AsĂ que este dĂa fue algo muy tranquilo, tenĂa cosas que hacer como un trabajo, que saliĂł de electricidad junto con mi cuñado, pero antes de ir a hacer el trabajo, prioridad era ir al gimnasio a entrenar.
LleguĂ© al gimnasio junto con mi esposa, hicimos nuestro precalentamiento para iniciar con la rutina de glĂșteos, comenzamos con la mĂĄquina patada de glĂșteo para entrenar el glĂșteo mayor, allĂ no sĂ© cuĂĄnto pesa cada disco, pero levanto 7 discos, 4 series de 8 repeticiones.
Luego de este ejercicio lo combinĂł con la mĂĄquina para hacer patada lateral para trabajar la parte de los lados del glĂșteo, allĂ levanto 5 discos, con 4 series y 8 repeticiones de cada lado.
Y par concluir la rutina de glĂșteos, termino con patada diagonal con polea, para trabajar otra parte el glĂșteo, estĂĄ es un poco difĂcil porque es algo incĂłmoda, pero si se puede hacer allĂ hice 4 series de 12 repeticiones con un disco, con dos lo hago pero muy difĂcil.
Y todos los dĂas de la semana que entreno hago unas paralelas 4 series de 10 repeticiones, para asĂ llegar a la meta de 20 repeticiones en algĂșn momento.
Y asĂ amigos concluye mi semana en el gimnasio, espero llegar el lunes con una nueva rutina para traerla por aquĂ, con mayor dificulta y respetando el proceso, gracias por llegar hasta aquĂ.
Espero que lo disfrutes de esta fotografĂa que realice para todos ustedes, no vemos en otra oportunidad. Se me cuidan, Chao.
Hello, friends of this great community @liketu I hope you are very well. I wish the greatest success for you, that everything is granted to you as far as you propose it, everything is possible, so cheer up.
Friends, I hope you had an excellent day, today I want to share with you my Gluteus routine, and to end the week fulfilling the body and physical and mental health.
So this day was something very quiet, I had things to do like a job, which came out of electricity along with my brother in law, but before going to do the job, priority was to go to the gym to train.
I arrived at the gym along with my wife, we did our warm up to start with the glute routine, we started with the glute kick machine to train the gluteus maximus, there I don't know how much each disc weighs, but I lift 7 discs, 4 sets of 8 reps.
After this exercise I combine it with the side kick machine to work the sides of the gluteus, there I lift 5 discs, with 4 sets and 8 repetitions on each side.
And to conclude the gluteus routine, I finish with diagonal kick with pulley, to work another part of the gluteus, this is a little difficult because it is somewhat uncomfortable, but if it can be done there I did 4 sets of 12 repetitions with a disc, with two I do it but very difficult.
And every day of the week that I train I do some parallel 4 sets of 10 repetitions, so I can reach the goal of 20 repetitions at some point.
And so friends, this concludes my week at the gym, I hope to arrive on Monday with a new routine to bring it here, with more difficulty and respecting the process, thanks for coming here.
I hope you enjoy this picture I took for all of you, see you another time. Take care, Chao.
The photos are taken from my xiaomi redmi note 12s phone.
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Excelente rutina amigo, đ„đ„ con peso siempre se logran estas buenas rutinas las extensiones son geniales.
Saludos @yolimarag si cada vez que se pueda exigir mĂĄs, es mucho mejor, a mĂ me encanta las extensiones son muy buenas.
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