https://3speak.tv/watch?v=mariahernandez93/uhuokkwu

Hello my friends from #fulldeportes, hello again 😊 after a long time without posting but always keeping an eye on you in what I could with my mobile data...

This time I bring you a very practical and simple routine that helps us work our entire body and always be active, since it consists of exercising our upper and lower body from home with our own weight and balance.

⚡SOME OF THE EXERCISES⚡

This exercise is quite simple but it allows us to work the abdominal area if we constantly maintain pressure on the abdomen, that is, we contract the abdomen as much as we can while we finish executing the respective series.

I personally love this exercise because you work the quadriceps a lot with the weight of our body, as you can see our arms help us support us while we carry all the weight towards our legs, we go up with an inclination and rights to avoid injuries, and we go down slowly. Part of the technique is knowing when we have to hold on and let go of the air, in every exercise it is essential since it prevents us from any injury due to poor execution of the movements.

This exercise consists of positioning ourselves and making the support with our arms and opening and closing our legs contracting our abdomen, inhaling and tightening when we open and exhaling when we close or join our legs. It is very good for our lower abdomen.

• As I usually tell you, it is very important to always warm up your body before doing any physical activity, the ideal is to do a short warm-up of approximately 10 minutes, this will help you avoid any type of injury or cramp.

• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, I personally increase weight (if applicable) and series per week or week and a half, so if you are thinking of starting to exercise, be careful and eager that yes you can😉💪!

• If in this sense you are starting with physical activities and want to do this routine, I recommend that you perform the exercises shown with fewer repetitions so that you can adapt your body and mind, that will always help you in the prevention of possible injuries; you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, give it a rest of two to three days would be the ideal 😉.

• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.

• For beginners: If you are just beginning to exercise, go slowly in the number of series, you can do 2 or 3 series of 5 each or 10 repetitions, with a rest level of 10 seconds.

• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 25 repetitions rising to 70 with a rest level of 5 seconds and if you want you can make combinations for greater difficulty, this will will allow you to develop greater resistance.

📸Fotos y video tomadas y editadas desde mi tlf Tecno spark 8T.

https://3speak.tv/watch?v=mariahernandez93/bcoujrlu

Happy weekend my hivers friends, I hope you are very well and that you are always full of energy and good health 🤩💪...!. How weekends also work on our body, and when you have one more goal, the day or time doesn't matter. That is why today I bring you a simple but effective routine, which will allow us to work and tone our arms, and it is necessary that if you want to do it, I recommend that you do not change the routine weekly, and that way you will be able to see the desired results💪 .

⚡SOME OF THE EXERCISES⚡

This exercise is performed by contracting the biceps, and bending the elbows fully supinated (palms facing up) while exhaling.

√ Series de 3 con repeticiones de 15, 17, 20.

Execution

√ Series de 3 con repeticiones de 12, 15, 17.

Lateral elevations make the shoulder much more resistant while protecting the joint, where it allows the head of the humerus to remain firmly in place and thus minimizing the risk of dislocation or dislocation in a fall.

Execution

Needless to say, the overhead press is first and foremost a shoulder exercise, it's one of the only lifts that properly stimulates both the anterior and lateral delts, thus allowing us to build bigger shoulders. and wide, and although this may scare you if you are a woman, keep in mind that it is a myth that we will see ourselves as men if we work certain areas of the body and that it is also necessary to strengthen, since this will allow us a balance of strength, resistance and dough.

√ Series de 3 con repeticiones de 15, 18, 21.

Execution

• It is very important to always warm up your body before doing any physical activity, especially if it is about working with weight, the ideal is to do a short warm-up of approximately 10 minutes, this will help you avoid any type of injury or cramp.

• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, I personally increase weight and series per week, so if you are thinking of starting to do exercises go carefully and with desire that yes you can 😉💪!.

• If in this sense you are starting with physical activities and want to do this routine, I recommend that you do the exercises shown with fewer repetitions so that you adapt your body and mind, and with very little weight, that will always help you in prevention of possible injuries; you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, giving it a two-day rest would be the ideal 😉.

• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.

• For beginners: If you are just beginning to do physical exercises, go slowly in the number of series, you can do 2 or 3 series of 5 each one or 10 repetitions, with a rest level of 10 min.

• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 25 repetitions rising to 70 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow and tone 💪.

📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.

https://3speak.tv/watch?v=mariahernandez93/zlyyrmla

Hello and happy Sunday my friends! I hope you are very well and that you are always full of energy and good health 💪😊 ...

IMPORTANT NOTES

• It is very important to always warm up your body before doing any physical activity, especially if it is about working with weight, the ideal is to do a short warm-up of approximately 10 minutes, this will help you avoid any type of injury or cramp.

• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, I personally increase weight and series per week, so if you are thinking of starting to do exercises go carefully and with desire that yes you can 😉💪!.

• If in this sense you are starting with physical activities and want to do this routine, I recommend that you do the exercises shown with fewer repetitions so that you adapt your body and mind, and with very little weight, that will always help you in prevention of possible injuries; you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, giving it a two-day rest would be the ideal 😉.

• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.

🏋️‍♀️ RECOMMENDATIONS 🏋️‍♀️

• For beginners: If you are just beginning to do physical exercises, go slowly in the number of series, you can do 2 or 3 series of 5 each one or 10 repetitions, with a rest level of 10 min.

• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 25 repetitions rising to 70 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow and tone 💪.

And as always❤️... Strengthen your body and your mind 🏋️‍♀️💪... I send you a big hug from a distance.

📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.

https://3speak.tv/watch?v=mariahernandez93/gbfolzer

Hello, hello my dearest friends from #fulldeportes, happy start to the weekend, I hope you are very well and that you are always full of energy and good health 💪😊 ...

Today I bring you an abdominal routine that you can do very comfortably from home without any inconvenience and that will allow you to tone up and with a good diet achieve that goal that you want so much and long for...

IMPORTANT NOTES

• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, so if you are thinking of starting to exercise, go carefully and eagerly, yes you can! 😉💪!.

• Do not forget to always warm up your body before performing any physical activity, this will help you avoid any type of injury or cramp.

• If in this sense you are starting with the exercises, I recommend that you perform the following exercises with fewer repetitions so that you can adapt your body and mind, and it will always help you in the prevention of possible injuries, you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, giving it a two-day break would be ideal 😉.

• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.

🏃‍♀️Some exercises🏋️‍♀️.

💫 Sides facing up

This exercise consists of placing yourself on your back on a stable surface, with your legs together and elevated, using your arms at your sides to maintain stability, once in position we move our legs from one side to the other contracting our abdomen at all times, you can do them by series and repetitions according to your level and resistance.

⚡Mountain climbs ⛰️

This consists of placing ourselves on a plank and raising and lowering our legs alternately, while we exert pressure on our abdomen...

🌟 Alternate elevation of arms and legs.

The latter consists of being on a flat surface with arms outstretched and raising one leg up and another semi-raised to have more complexity and greater effort when going up, after we finish the number of repetitions we alternate with our other leg and execute the same movement until all the scheduled series are finished.

🏋️‍♀️ RECOMMENDATIONS 🏋️‍♀️

• For beginners: If you are just beginning to do physical exercises, go slowly in the number of series, you can do 2 or 3 series of 5 each one or 8 repetitions, with a rest level of 5-10 seconds, if necessary. What you want is to burn fat and do cardio, if you want to create muscle mass go more slowly and with a longer rest time between 2-3 min.

• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 20 repetitions rising to 50 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow and tone 💪.

And as always❤️... Strengthen your body and your mind 🏋️‍♀️💪... I send you a big hug from a distance.

📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.

https://3speak.tv/watch?v=mariahernandez93/xaqaqqzi

Hello, hello my dearest friends from #fulldeportes, after so much time away from the community for health reasons 😔, I was like in a kind of Russian roulette because when I wasn't feeling sad it was because I had a bad flu, Then it was that I had a medical condition that prevented me from using my left arm for more than a week and well, when I figure it out, it's been about a month since I've done anything 😱...

The good thing about all this is that I am back here with you sharing and exchanging content to improve our physical conditions 🤩💪, and today I bring you this weight routine at home that allows us to strengthen, tone and increase our muscle mass in a healthy way. progressive and it is not a secret that we can hide, that if what you are looking for is muscle growth, you will not achieve it without the respective process of exercises with weights, without leaving aside of course our diet, which is also super important to get to achieve the body you want, because like everything, it has its sacrifices and discipline 💪...

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AS ALWAYS I COME WITH MY IMPORTANT NOTES 🤣

🏋️‍♀️ RECOMMENDATIONS 🏋️‍♀️

For beginners: If you are just beginning to incorporate weight into your exercises, go slowly in the number of sets, you can do 2 or 3 sets of 5 each or 8 repetitions, with a rest level of 1-2 min.

For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 20 repetitions rising to 50 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow 💪.

And as always❤️... Strengthen your body and your mind 🏋️‍♀️💪... I send you a big hug from a distance.

📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.

https://3speak.tv/watch?v=mariahernandez93/rydijipz
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Hello, hello again my dear friends from #fulldeportes, I hope you are very well, yyyy we made it to the weekend but we always have to be active for our health and our body 💪. This time I want to bring you this strong arms and abdomen routine, which will make you sweat and thus burn those calories.

Although for some female opinions that toning arms is aesthetically not very well seen, it should be noted that there must always be a balance between our upper and lower body, especially when we work with weight. Stability is very important when it comes to exercising, without forgetting the benefits that these give us once we start practicing 💪...

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Yes, it is strong, I confess that it was difficult for me because I had come from training and due to technical failures I had to record it several times 😅 , and maybe they will tell me why did you do that? 😯 Well, most of the time my opportunity to recording is already at the end of the day, so I wanted to take advantage of the impulse to do it and show you some other exercises that can be useful for your training ☺️

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Important note 📢

The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, so if you are thinking of starting to exercise, go carefully and eagerly, yes you can 😉💪 .

• Push-ups on the knees ✨

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This exercise is performed with a posture similar to the most common push-ups, but with the difference that we do not extend our legs, rather we pick them up and stand on our knees to be able to do the correct work on our arms 💪.

• Planks with forward balance ✨

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Although it is a bit complex, it seems to me that it is quite relevant since this exercise is super complete because the work we do between our arms and abdomen is simultaneous and produces good resistance...

• Bends on the knees with movements from side to side

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This exercise is similar to the first push-up, the difference is that we swing from one side to the other with the same push-up momentum.

• Para principiantes: Si apenas estás comenzando, ve con despacio en la cantidad de series, puedes hacer 2 ó 3 series de 5 cada una o de 8, con un nivel de descanso de 10 segundos.

• Para avanzados: Sube de manera progresiva la cantidad de movimientos en las series, es decir, realiza 4 series como meta principal de 15 repeticiones subiendo a 30 con un nivel de descanso de 10 segundos, esto te permitirá desarrollar mayor resistencia 💪.

✨ Recommendations ✨

• For beginners: If you are just starting out, go slowly in the amount of series, you can do 2 or 3 series of 5 each or 8, with a rest level of 10 seconds.

•​For advanced: Progressively increase the number of movements in the series, that is, perform 4 series as the main goal of 15 repetitions rising to 30 with a rest level of 10 seconds, this will allow you to develop greater resistance 💪.

🏋️‍♀️💪Fortalece tu cuerpo y tu mente 🌺 Se les quiere... Besos y abrazos desde la distancia ❤️

🏋️‍♀️💪 Strengthen your body and mind 🌺 They are loved... Kisses and hugs from a distance ❤️

📸 Fotos tomadas y video grabado en mi tlf 📱 Alcatel 1v 2020.

🎥Vídeo grabado y editado en vivavideo por @eduardovillalba 🎞️ 😊.

🎼Música de fondo - Algo me gusta de ti - Wisin y Yandel Fuente

🌌Fotos editadas y creadas por mi autoría @mariahernandez93 en la aplicación Canva

https://3speak.tv/watch?v=mariahernandez93/xqajqolc

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Hello my friends from #fulldeportes, I hope you are very well, happy start to the week and happy Father's Day a day late but it's not too much 🤭, this time I want to bring you a little functional routine that will allow us to always be active to carry out our daily activities.

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¿What are functional exercises?🏃‍♀️

Functional training is based on performing exercises that adapt to the natural movements of the human body to work muscles and joints globally

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Functional benefits.

It is important to highlight that functional training is important and effective because with short exercises of gradual intensity, the muscle groups are worked in a chain, that is, they are not isolated exercises to strengthen a specific muscle, but with a single exercise we can activate several muscle groups and obtain an overall benefit.

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Important note 📢

The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, so if you are thinking of starting to exercise, go carefully and eagerly, yes you can 😉 💪.

• Para principiantes: Si apenas estás comenzando, ve con despacio en la cantidad de series, puedes hacer 2 ó 3 series de 5 cada una o de 8, con un nivel de descanso de 10 segundos.

• Para avanzados: Sube de manera progresiva la cantidad de movimientos en las series, es decir, realiza 4 series como meta principal de 15 repeticiones subiendo a 30 con un nivel de descanso de 10 segundos, esto te permitirá desarrollar mayor resistencia 💪.

✨ Recommendations ✨

• For beginners: If you are just starting out, go slowly in the amount of series, you can do 2 or 3 series of 5 each or 8, with a rest level of 10 seconds.

•​For advanced: Progressively increase the number of movements in the series, that is, perform 4 series as the main goal of 15 repetitions rising to 30 with a rest level of 10 seconds, this will allow you to develop greater resistance 💪.

🏋️‍♀️💪Fortalece tu cuerpo y tu mente 🌺 Se les quiere... Besos y abrazos desde la distancia ❤️

🏋️‍♀️💪 Strengthen your body and mind 🌺 They are loved... Kisses and hugs from a distance ❤️

📸 Fotos tomadas y video grabado en mi tlf 📱 Alcatel 1v 2020.

🎥Vídeo grabado y editado en vivavideo por @eduardovillalba 🎞️ 😊.

🎼Música de fondo Linkin Park - Numb Fuente

🌌Fotos editadas y creadas por mi autoría @mariahernandez93 en la aplicación Canva

https://3speak.tv/watch?v=mariahernandez93/jcuuitur

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Hello, hello my beautiful people from #fulldeportes, we resume our sports activities after having had a crazy day for good, I hope you are very well 😊, this time I want to bring you a routine that is a bit strong but that gives you an excellent result in terms of our buttocks and legs, especially for us who always worry about those little holes (cellulite) and want to improve and increase our buttocks, so we feel a little safer and more confident when wearing our swimsuits ✨🤩...

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Lateral elevations, although it is a simple exercise, strengthen the muscles of that area such as thigh abductors, gluteus and also oblique abdominals, thigh abductors. For more work you can do it instead of placing your hand on the head as I did, you can place your arm extended horizontally towards the ground and your head on top of it...

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When we do side bends we contract the buttocks allowing us to burn excesses, incorporating them into leg routines will help us eliminate cellulite that forms in those specific areas 😉.

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The lateral circles as well as the elevations (exercise n ° 1) strengthens all the muscles mentioned above and is also exceptional for the elimination of cellulite, it is done with the legs totally elongated and with the tip of the feet straight towards our direction.

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Reverse lateral circles, it is exactly the same previous exercise, the difference is that the circle is done backwards and with the same posture and location of our feet and body...

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And we're coming to the end cheer up if you can 🔥... This penultimate exercise is the combination of laterals with leg extensions that consists of raising and lowering our leg, whether it's the right or left, and with the same impulse, bring it forward with the same position of tip of our feet until finishing the quantity that at the moment you wanted to carry out of your routine.

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And when we are about to finish our leg and buttocks routines, we do the last exercise where we place ourselves on our back, hands at our sides, legs tilted with an elevation on our heels and we raise and lower our pelvis without letting it rest on the ground, finishing the amount of repetitions we rise about 10 seconds and finish everything 🥵 , tired and with a burning in our legs and buttocks I do not deny it but it is worth it for those goals that we want to achieve and the elimination of those little holes in our legs 💪.

The time or number of repetitions is to your preference and your level of training, as well as the distribution of each of the exercises, that is, continuously as I show it in the video or interspersing each leg in each exercise and how many sets you are willing to do normally there are 3 at an advanced level, so if you are thinking of starting to do exercises, be careful and eager that you can 😉💪.

Fortalece tu cuerpo y tú mente 🔥✨. Abrazos y besos desde la distancia ❤️

Strengthen your body and your mind 🔥✨. Hugs and kisses from a distance ❤️

https://3speak.tv/watch?v=mariahernandez93/zffiefqi

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Hello, hello my beautiful people from #soundmusic, I hope you are very well, this time I want to bring you a beautiful song where the original singer-songwriter is the MS Band, which is a Sinaloan banda music group created in the city of Mazatlán, Sinaloa, Mexico in the year 2003, but this version is sung by Carolina Ross and it is the one that interpreted them today...

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This song is very beautiful and has a lot of feeling, I hope you like it, here I leave the lyrics.

Los besos de mi boca

No me alcanzó el cariño

Me resultaron falsas

¿De qué sirvió rogarte

Me vas a extrañar, te apuesto lo que quieras que vas a buscarme

Te vas a acordar de todas nuestras travesuras

Me vas a extrañar, porque un amor como este no fácil se olvida

Pero fue un error

Me vas a extrañar, te apuesto lo que quieras que vas a buscarme

Te vas a acordar de todas nuestras travesuras

Me vas a extrañar, porque un amor como este no fácil se olvida

Pero fue un error

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Here I leave the original song of them Fuente

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And this is the version of Carolina Ross Fuente.

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A hug from a distance 😊.

📸 Fotos y video grabado de mi tlf 📱 Alcatel 1v 2020, usando la aplicación Starmaker para la edición del mismo

🌌Todas las imágenes editadas y creadas por mi autoría @mariahernandez93 en la aplicación Canva

https://3speak.tv/watch?v=mariahernandez93/ynruzsdw

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Hello, hello my beautiful people from #fulldeportes, I hope you are very well, since today I bring you a strong isometric abdominal routine to strengthen it and lose that abdominal fat...

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Once placed face up on the floor, we proceed to raise our legs no greater than 90°, with a duration of 10 seconds.

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This bicycle exercise is performed stationary for the same length of time as the previous one. At the end of the 10 seconds, the leg is changed until the complete series of both legs is completed.

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At the end of the previous exercise we proceed to raise our knees and torso, raising our hands above our knees, keeping our heads up and exerting pressure on our abdomen, in the same way with a duration of 10 seconds.

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The plank, which is a strong exercise and very beneficial for resistance and our abdomen, we perform it with exactly the same duration.

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At the end of the 10 seconds of the previous exercise, we proceed to change the position with the legs, you can start with the left or right and at the end of the corresponding seconds, culminating in the change of the other leg.

Strengthen your body and your mind 💪 I send you a big hug from a distance ❤️

Vídeo grabado por @eduardovillalba ❤️

📸 Fotos y video grabado de mi tlf 📱 Alcatel 1v 2020, usando la aplicación Vivavideo para la edición del mismo

Música usada de fondo, una de mis bandas favoritas Galneryus - The End Of The Line 👩‍🎤

🌌Todas las imágenes editadas y creadas por mi autoría @mariahernandez93 en la aplicación Canva