https://3speak.tv/watch?v=rubyjosleidy27/treasadj
Hola a toda la comunidad de #Hive y @fulldeportes 👋🏻 Espero estén teniendo un día espectacular y lleno de muchas bendiciones. El día de hoy les quiero mostrar esta rutina de piernas utilizando bandas elásticas de resistencia, consiste de 3 ejercicios con 10 repeticiones por 4 series.

Hello to all the #Hive and @fulldeportes community 👋🏻 I hope you are having a spectacular day full of blessings. Today I want to show you this leg routine using elastic resistance bands, it consists of 3 exercises with 10 reps for 4 sets.

Está rutina es ideal para los días que no podemos asistir al gimnasio o cuando las máquinas están ocupadas, con pocos materiales podemos hacer variaciones de varios ejercicios que pensamos que solo se hacen en el gimnasio, la podemos realizar tanto en casa como al aire libre.

This routine is ideal for days when we can not attend the gym or when the machines are busy, with few materials we can do variations of various exercises that we think are only done in the gym, we can perform both at home and outdoors.

Con esta rutina se hara una variación de vários ejercicios realizados en el gimnasio con peso o con material ya que con la banda elástica de resistencia se Fortalece los musculos, mejora la movilidad y flexibilidad, ayuda a la rehabilitación y fisioterapia, ideal para el entrenamientos en casa, de viaje o al aire libre, ayuda a trabajar de estabilidad y control neuromuscular.

This routine is a variation of several exercises performed in the gym with weights or with material because with the elastic resistance band strengthens muscles, improves mobility and flexibility, helps rehabilitation and physiotherapy, ideal for training at home, travel or outdoors, helps to work stability and neuromuscular control.

Exercise 1: Gluteal kick on low pulley

Este ejercicio se realizará especialmente para trabajar y fortalecer los músculos de los glúteos. Comúnmente en el gimnasio se usa una máquina de polea baja para añadir resistencia, en este caso se trata de colocar la manguera de la banda en el pie y los extremos extenderlos hasta los brazos realizando un estiramiento de pierna, realizar este ejercicio por 10 repeticiones por 4 series cada pierna.

This exercise will be performed especially to work and strengthen the gluteal muscles. Commonly in the gym a low pulley machine is used to add resistance, in this case it is to place the band hose on the foot and the ends extend them to the arms performing a leg stretch, perform this exercise for 10 repetitions for 4 sets each leg.

Exercise 2: Squat with elastic band

Este es un ejercicio básico de fuerza que trabaja principalmente en la región del tronco y la musculatura de las piernas, incluyendo los cuádriceps y glúteos. Este ejercicio sería una variación de una sentadilla con barra donde se utiliza una barra con peso apoyada en la parte superior de la espalda, en este caso sería utilizar una banda elástica de resistencia, consiste en bajar la cadera manteniendo la espalda recta y abdomen contraído para volver a la posición inicial, se coloca la manguera de la banda a los costados del cuerpo apoyada con los pies y subir los brazos hasta el límite de la cabeza. Realizar este ejercicio 10 repeticiones por 4 series.

This is a basic strength exercise that works mainly in the trunk region and the muscles of the legs, including the quadriceps and glutes. This exercise would be a variation of a barbell squat where a barbell with weight supported on the upper back is used, in this case would be to use an elastic resistance band, is to lower the hip keeping the back straight and abdomen contracted to return to the starting position, the hose of the band is placed at the sides of the body supported with the feet and raise your arms up to the limit of the head. Perform this exercise 10 repetitions for 4 sets.

Exercise 3: Stride with elastic band

Este último ejercicio es una variación de una Zancada búlgara con una barra la cual se trata de un ejercicio de fuerza para el tren inferior. Para realizar este ejercicio se coloca el pie trasero elevado sobre una superficie, en este caso se realiza igual colocando el pie izquierdo adelante y el pie trasero atrás flexionado, con el pie izquierdo piso la manguera de la banda elástica y realizó una flexión con las rodillas manteniendo la banda estirada para generar presión.

This last exercise is a variation of a Bulgarian Lunge with a bar which is a strength exercise for the lower body. To perform this exercise the back foot is placed elevated on a surface, in this case it is performed the same placing the left foot forward and the back foot back flexed, with the left foot I step on the hose of the elastic band and performed a flexion with the knees keeping the band stretched to generate pressure.

Así finaliza está rutina, es una de mis favoritas ya que trabaja ideal los músculos de las piernas y los glúteos además de que es una rutina muy fácil de realizar tanto en casa, al aire libre y en el gimnasio. En lo personal amo entrenar todo el cuerpo por partes ya que los resultados son más efectivos además de que con estos ejercicios la podemos incluir a nuestra rutina de ejercicios del día a día. Espero les haya gustado mucho el post del día de hoy, le mando muchos besos y bendiciones. 🙏🏻😘

This is the end of this routine, it is one of my favorites because it works the muscles of the legs and buttocks and it is a very easy routine to perform at home, outdoors and in the gym. Personally I love to train the whole body in parts because the results are more effective and with these exercises we can include it in our daily exercise routine. I hope you liked today's post, I send you many kisses and blessings. 🙏🏻😘

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Dmitryhttps://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=314465">Pixabay" rel="nofollow noopener" title="This link is not safe!">Fuente Musical Pixabay

https://3speak.tv/watch?v=rubyjosleidy27/urnsxerc

Hello to all the #Hive and @fulldeportes community 👋🏻 I'm so happy to be around sharing again with all of you. I hope you are having a week full of good things and blessings.🙏🏻😘

Today I bring you this arm routine to step by step to eliminate the bat wings, which is called the fat located in the arms and back that makes the arms look wide and long, that means that they are not toned and reaffirmed. This routine consists of 5 exercises with 4 sets, perform 20 repetitions of each exercise.

Exercise 1: Shoulder press

The first exercise is the shoulder press which is a movement to work deltoids and triceps, performed with barbell or dumbbells, either standing or sitting. This exercise consists of placing your feet shoulder width apart, abdomen contracted and back neutral, place the dumbbell at shoulder height and raise your arms by bending your elbows without moving your triceps. Perform 20 holds for 4 sets.

Exercise 2: Lateral shoulder raises with balance

This movement is to work the middle deltoids with a slight body roll which consists of placing the feet shoulder width apart, knees slightly bent, back straight and abdomen contracted; arms almost straight, elbows slightly bent and arms out to the sides with a slight bend at the elbow, maintaining a smooth trunk roll; the trajectory is diagonal and slightly in front of the hips, not behind the back. Height to shoulder line or slightly above, without locking elbows. Perform 20 holds for 4 sets.

Exercise 3: Military press with dumbbells

This exercise is almost similar to the first one, except that the arms are kept bent, bringing them backwards with the weights. To make the exercise easier you should have your back straight and your abdomen contracted. Perform 20 holds for 4 sets.

Exercise 4: Triceps Lift with weight on the back

Back weighted triceps raise is an isolated exercise for triceps by extending the arms backwards with the barbell or dumbbell; the forearm is extended to raise the dumbbell. Perform 20 holds for 4 sets.

So ends this routine, as I always say the results are seen with consistency and discipline with exercise routines, in addition to maintaining a balanced diet and drink plenty of water, if this routine helps me a lot for localized fat and every day I feel that it is decreasing. I hope you liked today's post as always I say goodbye sending you many kisses and blessings. 😘🙏🏻

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical Pixabay

https://3speak.tv/watch?v=rubyjosleidy27/senmnsbi

Hello to all the #Hive and @makeuppower community 👋🏻 I am very happy to be able to share with you again, I hope you are having a spectacular week full of blessings 🙏🏻. Today I bring you this makeup which is one of my favorites because thanks to its neutral tones it combines with any color of clothes and with any type of eye so it is very easy to recreate.

I wore this type of makeup the day of my Thesis pre-defense because my shades were beige and black so it matched perfectly with the outfit.

Ideal for a daytime occasion without adding black and for the night if you add black color, this time I added shadow but you can also do an eyeliner and it looks spectacular.

This time I wore it with black clothes but it also combines perfectly with warm shades.

In the video you can see how the whole process was very easy and fast which is also ideal for when we are in a hurry.

I hope you liked a lot my post of this makeup, as always I say goodbye sending you many kisses and blessings. 😘🙏🏻

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/lroeciye

Hello to the whole community of #Hive and @fulldeportes 👋🏻 I am very happy to be able to join you again here, I hope you are having a happy start of the week. Today I bring you this very effective routine that is to tone arms and back as to tone and reduce fluids and fats in this area of the body we get a better waist more defined. This routine consists of 3 exercises of which the initial position is high plank, this routine consists of 4 repetitions each exercise.

Posición de plancha flexionando los brazos hacia atrás

The benefits of this exercise are effective for both the arms and for the upper back as it generates strength and exercises this area of the body very well since its position is the high plank that is to say with the feet resting on the floor on tiptoe as if performing a flexion, arms fully stretched and quickly take them back flexing them to generate strength, I do this for 20 repetitions.

Plank position and back elbow position

In this other exercise is the same only that the arms and elbows are going to support them on the floor quickly alternating each arm, this helps to have more resistance and with consistency you can improve the movement.

High plank position with unilateral rowing

Lastly, he performed this one, which is basically the same as the first one, but alternating touching the shoulder with the opposite hand. It is important to keep the abdomen contracted to perform all these exercises, as it provides stability and makes the results more effective.

In this way I end this exercise routine which can be added to the usual routine of the day to day and the best thing is that we can do it both in the gym, outdoors or at home. As always I say goodbye sending you many kisses and blessings. 😘🙏🏻

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/btarbdwu

Hello to all the #Hive and @familyandfriends community 👋🏻 I am very happy to be here sharing with you again. Today I want to share with you a little bit of my special birthday since it was on July 27th and due to my busy schedule with the university I had not been able to share with you this special content for me.

My special day started at exactly 12 o'clock as I wanted to take some pictures to post for my birthday and decided to take these.

Then in the morning we started to prepare all the things for the meeting that would be in the afternoon, as part of the decoration we decided to use this new trend of balloons hanging from the ceiling with lace as it is something different to what you are used to, the colors matched with my outfit which was gold and black, in yes it looked a lot like a graduation decoration 🎓.

The meeting started at 6pm, my longtime friends @barbyjr @hermaryrc and @gabrieljr came 🥰 Truly thank you for being part of this special day.

We also had a very dear friend of ours who was also having a birthday so of course we sang birthday to her.

Thanks to my beautiful mother @yasminmanaure17 for making my birthday so special, for the decorations, outfit, cakes for everything.

I enjoyed my special day surrounded by those I love the most, plus I was accompanied by my friend Joseanny Bogado since she is my almost colleague since we graduated this year and obviously she was also accompanying me on this special day. As always I say goodbye sending many kisses and blessings 🙏🏻😘

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/scutzkfq

Hello to all the #Hive and @skinandbodycare community 👋🏻 today I want to share with you this very special content dedicated to how was my experience using ice on my hair and how I performed this ice therapy to have a silky, healthy and silky hair.

As you know I personally love to take care of my hair since I have bleached it, plus I love my super long hair and it is important to take care of it so it is beautiful and healthy, so I was told to try using ice on my hair after washing it so I finally decided to use it and I really loved it since I noticed a great change in the shine and shine.

¿ What is capillary ice therapy?

Hair ice therapy or the use of ice on the hair and scalp is a natural and effective technique that takes advantage of the properties of cold to promote hair health and improve the appearance of hair. It consists of applying ice cubes, cold water or cold compresses to the scalp in order to stimulate blood circulation in that area, which promotes a better supply of nutrients to the hair follicles and promotes healthier, stronger and thicker hair growth. Cold also helps to reduce inflammation, relieve discomfort such as itching or irritation, and control excessive oil production in the scalp by contracting the sebaceous glands. In addition, ice therapy closes hair cuticles, improving shine, softness and overall appearance, as well as reflecting light better for shinier, more manageable hair. This method also has soothing and revitalizing effects that help decrease inflammation and hair congestion, promoting a healthier, more resilient scalp. Regular application of ice can be a useful addition to hair care routines, helping to strengthen follicles, prevent hair loss and maintain healthier, shinier and fuller hair.

How to perform this ice therapy?

I start by placing cold water in a bold or large cup and then several ice cubes and then submerge my hair in the cold water, as I explained in the video I have abundant hair and to make the job easier I divided my hair in two strands and each side submerged it for approximately 5 or 10 minutes but it is optional the minutes that each one will last. It is important to emphasize that after removing the moisture with a clean towel is essential to apply thermal protector because it helps protect the hair structure from sudden changes in temperature, prevents breakage and dryness, and maintains hydration and health of the hair, strengthening and improving its appearance in addition to being a very abrupt temperature change in the case that valla to use a heat source such as iron or dryer.

Beneficios de la hieloterapia capilar ☑️

Benefits of capillary ice therapy ☑️

La hieloterapia capilar, o el uso de hielo en el cabello, ofrece varios beneficios, entre ellos:

🧊. Estimulación de la circulación sanguínea en el cuero cabelludo, lo que puede promover un crecimiento capilar más saludable.

🧊. Cierre de las cutículas del cabello, ayudando a que el cabello sea más brillante, suave y menos propenso a la porosidad.

🧊. Reducción de la inflamación y el alivio del cuero cabelludo sensible o irritado.

🧊. Control de la grasa y del exceso de producción sebácea, ayudando a mantener un cuero cabelludo más limpio y equilibrado.

🧊. Efecto refrescante y revitalizante que proporciona sensación de frescura y bienestar.

🧊. Minimiza la caída del cabello al fortalecer la raíz y reducir el estrés capilar.

Hair ice therapy, or the use of ice on the hair, offers several benefits, including:

🧊. Stimulation of blood circulation to the scalp, which can promote healthier hair growth.

🧊. Closing of hair cuticles, helping to make hair shinier, smoother and less prone to porosity.

🧊. Reduction of inflammation and relief of sensitive or irritated scalp.

🧊. Control of oil and excess sebum production, helping to maintain a cleaner, more balanced scalp.

🧊. Refreshing and revitalizing effect that provides a feeling of freshness and well-being.

🧊. Minimizes hair loss by strengthening the roots and reducing capillary stress.

I love using ice on my hair and now this hair ice therapy is part of my hair care routine because it left my hair very soft, shinier, silky and with absolutely no frizz, of course it is also important to moisturize every week so that the hair is healthy and it is also important to cut it from time to time, I really recommend it because your hair will change a lot and for the better.

Ruby Josleidy:

As always I say goodbye sending you many kisses and blessings 😘🙏🏻.

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/gdhaxldq

Hello all the community of #Hive and @fulldeportes 👋🏻 I am very happy to be here again with you. Today I bring you content dedicated to a beautiful activity dedicated to the world day of the blood donor because this act of donating blood is essential to have blood banks and ensure that people who require medical transfusions can receive the necessary care.

On Thursday, June 12, a dance therapy was held for the benefit of the blood bank of Dr. Jose Rangel Hospital in Villa de cura, this activity was organized by Rodolfo Flores of RV fitness. This event had guests such as the trainer Miguel Jaspe and the instructor Alejandro Dance who offered 3 hours of spectacular dance therapy with different steps and music, filling with joy and good vibes the place because it was celebrating that this week June 14 was the world day of the blood donor 🩸.

We arrived a little late but we were able to join in, we danced, sang, jumped and enjoyed ourselves too much, including the hospital staff that was working there at that time, besides this beautiful activity had the collaboration of the Lions Club of Villa de Cura offering water, fruits and food so that the attendees could rest for a while.

Why is it important to donate blood?

Such activities are carried out to promote blood donation because it is essential to raise awareness and motivate more people to participate on a voluntary and regular basis Blood donation is not always sufficient to meet the demand in hospitals and health centers, especially in emergencies, surgeries or prolonged treatments. In addition, many people are unaware of the importance of donating or have fears and doubts that can be overcome with educational and awareness campaigns. These activities help to inform, motivate and reassure the population about the safety and solidarity involved in donating blood, thus getting more people to join this cause and become frequent donors, ensuring that there is always enough blood available to save lives.

In addition to dance therapy we perform aerobics, squats and lunges to strengthen the whole body, using only the weight of our own body without counting all the benefits that dance therapy has for the body and mind.

The truth is that I really enjoyed this super class in addition to this wonderful star trainers which made us live a different moment in addition to the hospital staff enjoyed them very much, I hope you like the video the truth I love to do it for you. As always I say goodbye sending you many kisses and blessings.😘🙏🏻

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en PicsArt y en Canva.

All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/eruvkztt

Hello to the entire community of #Hive and @espavlog 👋🏻 Today I am very happy because I bring you this very special content dedicated full of much learning for everyone especially accountants and taxpayers, as it is about The law of social security protection against the imperialist blockade.

The cost II teacher decided to hold a forum on an accounting topic that is currently trending and let us choose the topic so we decided to do it on this law.

For this forum the chosen speaker was our fellow student, Rodolfo Montevideo, a graduate in human resources administration and teaching with a degree in foreign language mention, who has been doing accounting work for years and has studied this subject very well. It is very important to know about the existence of this law because it is important for us as accounting professionals because it allows us to properly manage and record funds and social benefits, guarantee compliance with regulations, prevent financial risks and maintain transparency in a context of economic blockade, thus ensuring the protection and continuity of pensions and social rights.

It is a Venezuelan law that establishes a special contribution for private and local companies and the special contribution to be made by legal entities on the remuneration paid to their workers, which was published on May 8, 2024 in the Extraordinary Official Gazette 6.806. This contribution, which may be up to 15% of the payments made to the workers, seeks to generate additional resources for the pension programs of which the body in charge of its collection is the National Integrated Customs and Tax Administration Service (SENIAT).

The purpose of this law is to create a special contribution to assist in the special protection of social security pensions, different and independent from the contributions made to the IVSS (LPPSS Article 1, 6 and 11).

Facing the Blockade and the new sanctions of April 18, 2014 by the government of the United States, the national executive to improve the pensions of Venezuelan retirees on May 1, 2024 the national executive announced that it would present before the National Assembly (AN) a law to impose a Special Contribution to the private sector. It is also important to know who is obliged to pay this law so taking into account that in Article 06 (LPPSS) a special contribution is created applicable to legal entities, as well as any other corporations such as Commercial Companies (C.A and S. A), Civil Partnerships with or without profit purposes, Partnerships (Lawyers-Accountants Firms), Partnerships (Services rendered under a dependency relationship), Branches in Venezuela of companies abroad, such law brings an exoneration especially for the undertakings duly registered before the National Register of Undertakings (RNE) for a maximum term of one year, its taxable base is the total of the payments made by the taxpayer to the workers as salary and bonuses of a non-wage nature. In no case the basis for calculating the payments made to each worker will be less than the minimum indexed minimum income defined by the National Executive Article 07 (LPPSS).

A forum full of a lot of important information for us accountants and for individuals, since there are cases of people who have never worked or are registered in the social security because they have not belonged to a payroll so they do not pay the IVSS, this law is important to let taxpayers know that this and many other payments are important to ensure access to fundamental benefits such as health care, pensions, retirement and social benefits.

This forum was held in the Willian Lara room at the UNERG of San Juan de los Morros in the area of economic sciences, where I usually study. The organization was made by the teacher together with the delegate of the section, the instructions were that we had to carry a logistics of pastries and a detail for the speaker, we were 36 in the section and each one collaborated for the pastries. She also told us that we had to be dressed very well, with formal or casual clothes but presentable and behave in the best possible way, there were also some chosen as part of the protocol that would be responsible for receiving and dismissing the speaker while the rest of us were maintenance and cleaning that we were responsible for the order and cleanliness of the place after having fulfilled that forum, those in white were maintenance and cleaning while those in black were protocol.

At the end of the forum we proceeded to sing birthday to the teacher with a birthday cake since she was celebrating her birthday that week, I really liked this activity and as I have said before I love everything that has to do with learning and new knowledge, we are close to graduating and it is spectacular to learn more about the subject. There was a part of the talk where the teacher said a phrase that I will never forget which was that accounting is one of the best careers in the world, since accounting is found both in professional life and in everyday life which is very true and made me feel more proud to belong to the guild of accountants.

I hope you liked it as much as I did, as always, I say goodbye sending you many kisses and blessings.🙏🏻😘

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en PicsArt y en Canva.

™All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/ggcgksgh

Hello to all #Hive and @Fulldeportes community 👋🏻 I am very happy to be here again sharing with you, as you know last week I had my thesis pre defense and had not given me time to train but this week if I activate me with the exercise and I wanted to start with this abdominal routine, very different from the ones I do because they are with different techniques that at first glance look harmless but they are very good, this training is based on 5 exercises which will be performed by r series, approximately 30 minutes doing the complete routine and I complement it with spinning or some other routine of arms or legs.

Exercise 1: Toe Touching

The first exercise consists of lying on your back, with your knees bent and feet elevated, and in several repetitions touching the floor with the tips of your toes, while keeping your head up. It is an exercise that works mainly on the abdominal muscles, the flexibility of the back of the legs and the lower back. This series has 20 repetitions.

Exercise 2: Dead Bugs Exercise

This second Dead Bugs exercise consists of lying on your back on the floor with your legs raised and knees bent at 90 degrees, while your arms are extended vertically upward. From that position, slowly extend one leg downward, close to the floor, while extending the opposite arm backward and downward. Then, return to the starting position and repeat with the other hand and leg. It is important to always keep the lower back in contact with the floor to avoid arching or shifting the pelvis. This exercise strengthens the core and deep abdominal muscles, improves stability and motor control, and helps prevent injuries by strengthening the lower back. It also promotes better posture and stability in other sporting or everyday movements. It has 20 repetitions.

Exercise 3: Chrunches

The third exercise involves lying on your back on the floor, with your knees bent and your feet flat on the floor, placing your hands behind your head or at your sides. From this position, lift the upper body by flexing the abdominal muscles and then return to the starting position. This exercise helps strengthen and tone the abdominal muscles, improving core strength and lumbar stability. Its benefits include improved posture, greater core control, reduced risk of lower back injury, and helps define the abdominal area. In addition, it promotes muscular endurance in the abdominal region, contributing to greater functionality in daily activities and sports. It has 15 repetitions.

Exercise 4: Plank with leg rotation

The fourth exercise consists of The exercise in the image consists of performing the plank position with hands flat on the floor and body straight, one knee is brought towards the elbow of the opposite side, contracting the abdominal and oblique muscles, and then return to the starting position and then repeat alternating legs. This exercise combines the stability of the plank with dynamic contractions of the abdominal muscles, strengthening the core and obliques. Its benefits include improving abdominal strength and endurance, increasing the stability and balance of the body, strengthening the shoulders and stabilizers, and helping to define and tone the abdominal area also helps to improve posture and prevent back injuries. It has 20 repetitions.

Exercise 5: Traditional Plank

The fifth and final exercise involves resting the forearms and toes on the floor, keeping the body in a straight line from head to toe, with the arms bent and elbows resting on the floor. The position requires keeping the abdominal, lumbar and shoulder muscles active and stable to support the body without the hips or back sagging or lifting too much. It is an exercise that primarily works core stability, strengthening the abdominal, lumbar, shoulder and stabilizer muscles, improving posture, muscular endurance and core strength. I hold the position for 30 seconds or more depending on the resistance.

So ends this workout, the truth I love all the vacations that have to do with abs as it is one of the parts of my body that I like to work every day, and to perform all the full hour of exercise performed spinning that later I will tell you about this wonderful exercise bike that I have in my house which helps me too much to exercise from the comfort of my home, I hope you liked a lot the content of today as always I say goodbye sending you many kisses and blessings. 😘🙏🏻✨

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en PicsArt y en Canva.

All photos are taken with my TecnoSpark20 phone, edited in a Capcut, Filmora and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

https://3speak.tv/watch?v=rubyjosleidy27/tskaowos

Hello to all the #Hive and @Fulldeportes community 👋🏼 Today I want to share with you how was my experience in the Super Special Mother's Day Class 💗 A very nice and beautiful activity dedicated to mothers on their day, a day full of exercises and many surprises for the most beautiful of the house.

This activity took place on Friday 16th May at the Hispanic Centre in Villa de Cura, organised by Rodolfo Flores of RVfitness. A day of exercises and dance therapy dedicated especially to celebrate Mother's Day, the entrance fee was 3$ and the event started at 3pm, with wonderful guests such as Lorena Sanchez from LS Fitness, David Sifontes from Davideas academy, AlejandroDance dance academy, Amelia Git from GymPark and the most awaited of the event El Moreno Angel from Bailo Power.

This event was about buying a ticket and getting a number to participate in a raffle for various prizes which were drawn as time went by. The event started with dance therapy by LS Fitness who, despite her pregnant belly, was spectacular, with stretching exercises and very lively dance therapy.

Then Amelia Fit joined in with her GymPark group to delight us all with her spectacular dancing, each one that passed by was fantastic and this girl was fabulous, with a dance therapy from salsa, merengue to Arabic dance culminating with exercises to work the whole body.

Then David Sifontes took the stage with his choreography full of good energy and positivism, accompanied by a full body exercise routine, a wonderful presentation incorporating old school dance songs.

At the end David took the stage Alejandro Dance and his academy with some well prepared choreographies to work the body dancing as well as performing certain TikToks that are in trend, his presentation was fabulous full of good energy and professionalism, dancing at the end the song of the moment Capaz by Alleh and Yorghaki which we all love to dance and enjoy.

In the evening came the most awaited and most acclaimed of the event, the dark Angel of Bailo Power took the stage with an incredible show full of lots of dancing, spectacular exercises and giving a phenomenal closing to the event dancing and enjoying with the mums on their special day to then make a long line to take a picture with him which was given and they were beautiful, here my mum enjoying the moment with him and David.

Obviously in this type of event, food and hydration is essential, which is why the cafeteria was set up.

And so this class ended with the satisfaction that the mothers and those who attended enjoyed it to the fullest thanks to the wonderful organization of Rodolfo Fitness that without him this event would not have been possible, my mum enjoyed this super class and I did the same even though we were tired because there were several hours of dancing.

I hope you liked the content of this opportunity, as always I say goodbye sending you many kisses and blessings. 😘🙏🏻

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en PicsArt y en Canva.

All photos are taken with my TecnoSpark20 phone, edited in PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical