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.

See you next time.😉💖💞

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

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. 😘🙏🏻

Hasta La Próxima.😉💖💞

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

See you next time.😉💖💞

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

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

¿ De que se trata esta ley en Venezuela?

What is this law in Venezuela about?

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

Hello to the entire community of #Hive and @StyleLife 👋🏼 A pleasure and a pleasure for me to be able to join you again ❤️. This time I want to show you how was our request for godparents for our graduation since as you know this year with the favor of God I graduated with a degree in public accounting so I am very happy to share with you this great moment which is already a step closer to the goal since we have godparents Graduation 🎓 It was a very nice and very emotional moment, I hope you like it as much as I do.

This decision to make the request for godparents was made since we were told that the date of the graphic is confirmed but is secret for now so we had to make this request, besides the fact that this trend of making gifts or making events for this type of requests is very in trend especially in high schools and universities, besides the fact that it has become very emotional the moment to ask this question with a banner, gift or special surprise rather than making it as conventional as it was used to.

Why or what is the purpose of choosing graduation sponsors? They are an emotional and academic support that we have as students, they are there for us at all times and since at the time of graduation there can be intense moments due to the conflicting emotions, they are there to provide security and protection, At the Rómulo Gallegos University there is always an event called the imposition of the shirt, which is that the godparents are in charge of placing the shirt on each student, this is to confirm that they are almost academically professionals, they are also present at graduation, and are responsible for giving a master class that is a day before graduation, also to accompany us in the mass and the book signing.

The person chosen by the section was Professor Denny Garcia because we have a lot of love and affection for her for being so unconditional with us apart from the fact that she is my tutor, the affection is very great, and at the last minute Professor Jose Gabriel Rojas was also chosen because we also have a lot of affection for him and he is our thesis professor.

The organization was primarily to give special gifts to the two teachers, make a banner that said the question if they wanted to be our godparents and as soon as they saw the banner, pink and white balloons were released to match the roses given by the teacher.

On Friday, May 16 this activity took place and apart from the fact that we made a video telling them how much we love them and how much we appreciate them, they entered a classroom to watch the video with an excuse to review a work, there began to play the video until the end they were asked to leave the classroom to see what awaited them, when they came out they saw the banner and were given gifts, apart from giving a nice speech accepting to be our godparents, the truth was a very nice and very special moment for everyone.

As always Denny teacher happy to be our godmother because as it says in the video sounded his favorite section and the teacher Jose Gabriel was very excited, the love and admiration we feel for them is unmatched, so they were the right ones to be our godparents Graduación.Um moment of great nostalgia and excitement as it is a big step closer to the gráduacion, I hope you liked this content and I hope you enjoy the video. 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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical

Hello to all the community of #Hive and @Fulldeportes 👋🏼 I am very happy to publish here again because for reasons of occupations for the university I am very busy but with organization and giving priority to what really deserves it there is always time for everything, and with the favor of God this year is my graduation so that makes me very happy and very motivated to do what I like, Today I bring you this new quick routine to define abdomen.

In this opportunity the routine is based on 4 exercises, each of 20 repetitions for 4 series, exercises especially for the abdomen but also help to exercise other parts of the body, besides that to be more effective is essential to keep the abdomen contracted to work more the body, specifically these exercises to practice them very well require some time and dedication because at the beginning to perform them is somewhat complicated due to lack of resistance, that with time can be achieved, I personally practiced them the first days and it cost me but already took time practicing and I keep better balance and I manage to perform the series.

Ejercicio 1: Puente con elevación de piernas.

Exercise 1: Bridge with leg raises.

The Leg Lift Bridge is an exercise that combines the hip lift movement, known as a bridge, with additional activation of the stabilizer muscles and glutes by lifting one leg in an extension and elevation position. This exercise is usually performed lying on your back on a stable surface, legs bent at the knees, with feet firmly planted on the floor, Contract the abdomen to stabilize the pelvis and keep the spine in a neutral position. Keep your head, shoulders and arms firmly on the floor. While keeping the hips elevated, extend one leg straight up, keeping the knee extended, and hold the position for a few ewith the floor. This perform them on each leg 20 repetitions for 4 sets.

Ejercicio 2: Plancha con elevación de piernas.

Exercise 2: Plank with leg raises.

It is a variation of the traditional plank in which the movement of raising a leg is added, which increases the difficulty and works not only the stabilizing muscles of the core, but also the gluteus and leg muscles. Without losing alignment and control, raise one leg straight up, without excessive hip movement, keep the leg raised for a few seconds, contracting the glutes and stabilizing the core, lower the leg slowly to the starting position, alternate with the other leg and repeat the sequence in specific sets and repetitions. This for 10 repetitions for 4 sets.
Ejercicio 3: Flexiones en plancha
Exercise 3: Plank push-ups

Varied plank push-ups are a progression or modification of traditional plank push-ups designed to increase difficulty, activate different muscle groups or work specific aspects of strength and stability. These variations allow you to extend the workout, avoid monotony and challenge different stabilizing muscles of the core, shoulders, arms and back. On many occasions we have already shown you the definition of these planchas dolo that are different because they are inverted and have multiple benefits for the body.

Ejercicio 4: Flexión en plancha con flexión de piernas.

Exercise 4: Plank push-up with leg bending.

The plank push-up with leg curl is a variation that combines the stability of the plank with a dynamic leg curl movement, usually performed by lifting or bending the knees toward the chest or in a squat position. This exercise increases the intensity of work on core, glutes, thighs and shoulder stability, in addition to improving muscular and cardiovascular endurance. Adopt a plank position with hands resting on the floor or on the forearms, keeping the body in a straight line from head to heels. From the plank position, bend your knees by bringing your legs forward, trying to get your knees to touch or come close to your elbows or chest.

This was the whole routine of definition of abdomen, the truth I really liked and with the first routine and feel the changes in the abdomen, these exercises can be included in the routines as it is good to vary the exercises, plus cortqlcenno only the abdomen but the arms, legs, helps strengthen endurance and balance, and as I said at the beginning, it is always essential when performing the exercise to keep the abdomen contracted to be more effective exercise. I hope you liked my content the truth I do it with pleasure, 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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical: Música Sin Copyright

Hello to all the community of #Hive and @fulldeportes 👋🏼Espero are having a good start of the week😘. Today I bring you this post dedicated to how I went up the calvary for the 2nd time with a routine to firm and reduce legs simple and fast, which consists of 6 exercises.

Les cuento que es 2da vez que subo el calvario de mi pueblo villa de cura el cual me fascinó subir ya que el ejercicio es fantástico para la piernas ya que al comienzo de la estructura están 90 escalones los cuales se deben subir para poder llegar a lo más alto de la estructura, en si este lugar me fascina ya que las vistas son preciosas y la brisa es maravillosa, además de que podemos apreciar del sol de la tarde el cual es sano para la piel ya que genera la vitamina D, mis acompañantes fieles mi mamá @yasminmanaure17 y nuestra querida amiga @hermaryrc, la pasamos excelente haciendo ejercicios, bailando y riéndonos hasta grabando tik tok, fue un día muy bonito en el cual les grabé está rutina rápida y sencilla de piernas el cual pueden practicar en casa.

I tell you that is the 2nd time I climb the Calvary of my town villa de cura which I was fascinated to climb because the exercise is fantastic for the legs because at the beginning of the structure are 90 steps which must be climbed to reach the top of the structure, in if this place fascinates me because the views are beautiful and the breeze is wonderful, besides we can appreciate the afternoon sun which is healthy for the skin as it generates vitamin D, my faithful companions my mom @yasminmanaure17 and our dear friend @hermaryrc, we had a great time doing exercises, dancing and laughing even recording tik tok, it was a very nice day in which I recorded this quick and easy leg routine which you can practice at home.

Ejercicio 1: Patada con banda: La patada hacia atrás con banda fortalece glúteos y muslos, mejora la estabilidad y el equilibrio, activa el core, aumenta la resistencia muscular, previene lesiones y mejora el rendimiento en distintos deportes. Además, es un ejercicio de bajo impacto y accesible para diferentes niveles de condición física.

Exercise 1: Banded Kick: The banded back kick strengthens glutes and thighs, improves stability and balance, activates the core, increases muscular endurance, prevents injuries and improves performance in different sports. In addition, it is a low-impact exercise that is accessible to different fitness levels.

Ejercicio 2: Zancadas: Las zancadas, en mi visión, son mucho más que un simple ejercicio de fuerza; son un movimiento que encarna el equilibrio entre resistencia y control, permitiendo conectar el cuerpo con su propia estabilidad. A través de su repetición, fortalecen no solo las piernas y glúteos, sino también la confianza en la capacidad del cuerpo, Las zancadas sirven para fortalecer y tonificar los músculos de las piernas y glúteos, mejorar la estabilidad, el equilibrio y la coordinación, además de contribuir a la corrección de la postura y prevenir lesiones. También ayudan a aumentar la fuerza funcional, facilitando movimientos cotidianos y deportivos, y a mejorar la resistencia y el rendimiento físico en general.

Exercise 2: Strides: Strides, in my vision, are much more than a simple strength exercise; they are a movement that embodies the balance between resistance and control, allowing to connect the body with its own stability. Through their repetition, they strengthen not only the legs and glutes, but also the confidence in the body's capacity. Strides serve to strengthen and tone the muscles of the legs and glutes, improve stability, balance and coordination, as well as contribute to posture correction and prevent injuries. They also help to increase functional strength, facilitating everyday and sporting movements, and to improve endurance and overall physical performance.

Ejercicio 3: Sentadilla: Las sentadillas sirven para fortalecer y tonificar los músculos de las piernas, glúteos y core, mejorar la estabilidad y el equilibrio, y aumentar la resistencia física. También contribuyen a corregir la postura, reducir el riesgo de lesiones y mejorar el rendimiento en actividades cotidianas y deportivas. Además, favorecen la funcionalidad del cuerpo, permitiendo moverse con mayor fuerza y confianza en la vida diaria.

Exercise 3: Squat: Squats serve to strengthen and tone the muscles of the legs, buttocks and core, improve stability and balance, and increase physical endurance. They also help correct posture, reduce the risk of injury and improve performance in daily activities and sports. In addition, they improve the body's functionality, allowing you to move with greater strength and confidence in daily life.

Ejercicio 4: Sentadilla con pulso: La sentadilla por pulso sirve para incrementar la intensidad y la fuerza muscular en las piernas y glúteos, además de mejorar la resistencia y el control del movimiento. Al realizar pequeños movimientos o pulsos en la posición de la sentadilla, se activa aún más el músculo, promoviendo una mayor tonificación, estabilidad y fatiga muscular localizada, lo que permite un entrenamiento más efectivo y enfocado en la definición y fuerza de esas áreas.

Exercise 4: Pulse Squat: The pulse squat serves to increase intensity and muscle strength in the legs and glutes, as well as improve endurance and movement control. By performing small movements or pulses in the squat position, the muscle is further activated, promoting greater toning, stability and localized muscle fatigue, allowing for a more effective workout focused on definition and strength in these areas.

Ejercicio 5: Sentadilla lateral: Dicho ejercicio es fabuloso para fortalecer los músculos de las piernas y glúteos, especialmente los abductores y aductores, y mejorar la estabilidad y el equilibrio lateral del cuerpo. También ayuda a incrementar la movilidad de caderas y rodillas, prevenir lesiones relacionadas con desequilibrios musculares y potenciar el rendimiento en actividades que requieren movimientos laterales o de corte, como en deportes o en la vida cotidiana.

Exercise 5: Lateral Squat: This exercise is great for strengthening the muscles of the legs and buttocks, especially the abductors and adductors, and improving the stability and lateral balance of the body. It also helps to increase the mobility of hips and knees, prevent injuries related to muscle imbalances and enhance performance in activities that require lateral or cutting movements, such as in sports or everyday life.

Ejercicio 6: Subir y bajar escaleras: Subir y bajar escaleras es una actividad que fortalece los músculos de las piernas, especialmente los glúteos, cuádriceps y femorales. Además, mejora la resistencia cardiovascular, aumenta la capacidad pulmonar y favorece la circulación sanguínea. También ayuda a mejorar la coordinación, el equilibrio y la estabilidad, promoviendo un estilo de vida activo y contribuyendo a la salud general del sistema cardiovascular y muscular.

Exercise 6: Going up and down stairs: Going up and down stairs is an activity that strengthens the leg muscles, especially the gluteus, quadriceps and femoral muscles. In addition, it improves cardiovascular endurance, increases lung capacity and promotes blood circulation. It also helps improve coordination, balance and stability, promoting an active lifestyle and contributing to the overall health of the cardiovascular and muscular system.

La pasamos excelente en el calvario, siempre la compañía entre madre e hija es maravillosa pero con amistades que son como familia mucho mejor, disfrutamos mucho del buen ambiente y del hermoso atardecer, esperó les haya gustado tanto como a mi y practiquen está rutina, de verdad que es muy efectiva si la incluyen en su rutina de ejercicios. Cómo siempre me despido mandándoles muchos besos y bendiciones.

We had an excellent time in the Calvary, always the company between mother and daughter is wonderful but with friends who are like family much better, we enjoyed the good atmosphere and the beautiful sunset, I hope you liked it as much as I did and practice this routine, it is really very effective if you include it in your exercise routine. 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.

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

[Fuente Musical: Música Sin Copyright](

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

See you next time.😉💖💞

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical: Música Sin Copyright

Hello to the entire community of #Hive and @Fulldeportes 👋🏼 Today I bring you this content where I show you a complete routine on how to work the abdomen in parts for best results and we will work the lower abdomen, high, lateral and foot last an exercise to work it complete, so and with the help of a good diet we will get that flat and toned abdomen that we want so much.

Está rutina se basa en 4 ejercicios, los tres primeros de 20 repeticiones por 3 series y el último 30 segundos por 3 repeticiones.

This routine is based on 4 exercises, the first three of 20 repetitions for 3 sets and the last one 30 seconds for 3 repetitions.

Elevación de piernas: Abdomen Bajo

La elevación de piernas es un ejercicio físico que se centra en el fortalecimiento de los músculos del abdomen, especialmente en el área del abdomen bajo. En si este ejercicio consiste en trabajar los músculos abdominales, especialmente los músculos rectos abdominales y los músculos oblicuos. También involucra los músculos de la cadera y la parte inferior de la espalda.

The leg raise is a physical exercise that focuses on strengthening the abdominal muscles, especially in the lower abdominal area. In itself this exercise consists of working the abdominal muscles, especially the rectus abdominis and oblique muscles. It also involves the hip and lower back muscles.

Para realizar dicho ejercicio te acuestas sobre una superficie plana, como una colchoneta, con la espalda completamente apoyada en el suelo y puedes colocar tus manos a los lados del cuerpo o debajo de los glúteos para mayor soporte y desde la posición inicial, levantas ambas piernas juntas, manteniéndolas rectas levanta las piernas hacia arriba, formando un ángulo de 90 grados con el suelo y luego, bajas las piernas lentamente hacia el suelo sin que toquen el suelo completamente (manteniendo una ligera tensión en el abdomen) y repites el movimiento.

To perform this exercise you lie down on a flat surface, such as a mat, with your back fully supported on the floor and you can place your hands on the sides of the body or under the buttocks for more support and from the starting position, lift both legs together, keeping them straight raise your legs up, forming a 90 degree angle with the floor and then, slowly lower your legs to the floor without touching the floor completely (keeping a slight tension in the abdomen) and repeat the movement.

Beneficios:
• Fortalecimiento del Core: Ayuda a fortalecer el núcleo, mejorando la estabilidad y la postura.
• Desarrollo Muscular: Promueve el desarrollo de la musculatura abdominal y la tonificación del abdomen bajo.
• Mejora en la Flexibilidad: Puede contribuir a mejorar la flexibilidad de la cadera y los músculos de la parte inferior del cuerpo.
• Consideraciones: Es importante mantener el control durante todo el ejercicio para evitar lesiones, especialmente en la zona lumbar.
• Se recomienda realizar el ejercicio de manera regular para obtener resultados en la tonificación del abdomen.

Benefits:

• Core Strengthening: Helps strengthen the core, improving stability and posture.
• Muscle Development: Promotes abdominal muscle development and toning of the lower abdomen.
• Improved Flexibility: Can help improve hip flexibility and lower body muscles.
• Considerations: It is important to maintain control throughout the exercise to avoid injury, especially in the lower back.
• It is recommended to perform the exercise on a regular basis to obtain results in toning the abdomen.

Chrusches: Abdomen Alto

Chrusches: High Abdomen

Ruby Josleidy:
Los crunches son uno de los ejercicios más conocidos y efectivos para fortalecer el abdomen, específicamente la parte alta del abdomen que básicamente se centra en la contracción de los músculos rectos abdominales, especialmente en la parte superior del abdomen. Este ejercicio se realiza generalmente en el suelo o en una colchoneta.

Crunches are one of the most well-known and effective exercises to strengthen the abdomen, specifically the upper abdomen which basically focuses on the contraction of the rectus abdominis muscles, especially in the upper abdomen. This exercise is usually performed on the floor or on a mat.

Para realiza correctamente este ejercicio acuéstate de espaldas sobre una colchoneta con las rodillas flexionadas y los pies apoyados en el suelo, separados al ancho de los hombros. Coloca tus manos detrás de la cabeza, cruzadas sobre el pecho o a los lados de tus orejas (asegurándote de no jalar del cuello). Aprieta los músculos abdominales y levanta la parte superior de tu espalda y los hombros del suelo. La clave está en levantar el tronco usando la fuerza de los abdominales y no con los brazos. No levantes la espalda baja del suelo; la parte baja de la espalda debe permanecer en contacto con el suelo durante todo el movimiento. Exhala mientras te levantas e inhala al bajar suavemente a la posición inicial.

To perform this exercise correctly, lie on your back on a mat with your knees bent and your feet flat on the floor, shoulder-width apart. Place your hands behind your head, crossed over your chest or on the sides of your ears (making sure not to pull on your neck). Tighten your abdominal muscles and lift your upper back and shoulders off the floor. The key is to lift your upper body using the strength of your abdominals and not your arms. Do not lift your lower back off the floor; your lower back should remain in contact with the floor throughout the movement. Exhale as you stand up and inhale as you gently lower yourself back down to the starting position.

Beneficios de los Crunches
• Fortalecimiento del Abdomen: Ideal para tonificar y fortalecer los músculos del abdomen superior.
• Mejora de la Postura: Ayuda a mejorar la estabilidad del tronco y la alineación de la columna, contribuyendo a una mejor postura.
• Fácil de Realizar: Se puede hacer en casa o en el gimnasio sin necesidad de equipo específico.

Benefits of Crunches

• Abdomen Strengthening: Ideal for toning and strengthening the muscles of the upper abdomen.
• Posture Improvement: Helps improve trunk stability and spinal alignment, contributing to better posture.
• Easy to Perform: Can be done at home or in the gym without the need for specific equipment.

Rotaciones Rusas: Laterales

Russian Rotations: Sides

Las rotaciones rusas son un excelente ejercicio para trabajar los músculos oblicuos y el core en general. Este ejercicio no solo fortalece los lados del abdomen, sino que también mejora la estabilidad y la coordinación ya que implican un movimiento de torsión que se centra en los músculos oblicuos que se encuentran a los lados del abdomen. Se puede realizar con el peso corporal o con una pesa (como una mancuerna) para aumentar la resistencia.

Russian rotations are an excellent exercise to work the oblique muscles and the core in general. This exercise not only strengthens the sides of the abdomen, but also improves stability and coordination as it involves a twisting motion that targets the oblique muscles on the sides of the abdomen. It can be performed with body weight or with a weight (such as a dumbbell) to increase resistance.

La forma correcta de realizar este ejercicio es sentarse en el suelo con las rodillas dobladas y los pies apoyados en el suelo, Inclínate ligeramente hacia atrás, manteniendo la espalda recta, y eleva los pies del suelo si deseas un desafío adicional (esto también activará más los abdominales). Gira tu torso hacia la derecha, llevando las manos (o el peso) hacia el lado derecho, tocando el suelo si es posible. Regresa al centro y repite el movimiento hacia la izquierda.

Ruby Josleidy:
Continúa alternando de lado a lado, manteniendo un buen control durante todo el ejercicio. Inhala al regresar al centro y exhala al girar hacia un lado.

The correct way to perform this exercise is to sit on the floor with your knees bent and feet flat on the floor, Lean back slightly, keeping your back straight, and lift your feet off the floor if you want an extra challenge (this will also activate your abs more). Rotate your torso to the right, bringing your hands (or weight) to the right side, touching the floor if possible. Return to the center and repeat the movement to the left. Continue alternating from side to side, maintaining good control throughout the exercise. Inhale as you return to center and exhale as you turn to one side.

Beneficios de las Rotaciones Rusas

• Fortalecimiento de los Oblicuos: Ayuda a definir y fortalecer los músculos laterales del abdomen.
  • Mejora de la Estabilidad: Fortalece el core, lo que es esencial para mantener una buena postura y estabilidad durante otros ejercicios.
  • Movilidad y Flexibilidad: Mejora la movilidad de la parte superior del cuerpo, lo que puede ser beneficioso en muchas actividades deportivas.

Benefits of Russian Rotations

• Strengthening the Obliques: Helps define and strengthen the lateral abdominal muscles.

• Improved Stability: Strengthens the core, which is essential for maintaining good posture and stability during other exercises.
• Mobility and Flexibility: Improves upper body mobility, which can be beneficial in many sporting activities.

Plancha: Abdomen Completo

Plank: Full Abdomen

Este ejercicio varias veces se los he mostrado por acá ya que es uno de mis ejercicios favoritos para fortalecer mi abdomen, este es un ejercicio que consiste en sostener una posición similar a la de una flexión de brazos mientras contraes los músculos abdominales, la espalda y otros grupos musculares. Su objetivo principal es fortalecer el core, que incluye los abdominales, los oblicuos y los músculos de la espalda baja.

I have shown you this exercise several times here as it is one of my favorite exercises to strengthen my abdomen, this is an exercise that consists of holding a position similar to a push-up while contracting the abdominal muscles, back and other muscle groups. Its main goal is to strengthen the core, which includes the abdominals, obliques and lower back muscles.

Beneficios.
• Fortalecimiento del Core: Involucra los músculos abdominales, los oblicuos y la parte baja de la espalda.
• Mejor Postura: La plancha ayuda a mejorar la alineación de la columna vertebral, lo que puede favorecer una mejor postura.
• Estabilidad y Equilibrio: Fortalece los músculos estabilizadores del cuerpo, mejorando el equilibrio en otras actividades.

Benefits.

• Core Strengthening: Involves the abdominal muscles, obliques and lower back.
• Better Posture: The plank helps improve spinal alignment, which can lead to better posture.
• Stability and Balance: Strengthens the body's stabilizing muscles, improving balance in other activities.

Una rutina muy completa la cual ayudará a trabajar el abdomen por partes, obvio llevando una dieta balanceada para lograr obtener los resultados deseados, me disfrute mucho haciéndolo este contenido para todos ustedes, como siempre me despido mandándoles muchos besos y bendiciones.😘🙏🏻

A very complete routine which will help to work the abdomen in parts, obviously taking a balanced diet to achieve the desired results, I really enjoyed doing this content for all of 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.

See you next time.😉💖💞

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

Hello to all the community of #Hive and @fulldeportes A pleasure and a pleasure for me to greet you again. Today I want to show you this content of the first hill climb of the year 2025, we start the year in the best way doing what we like. And you can also see a full body routine that I did while climbing on the machines that are on the hill, as always we climb the hill Los Chivos, which is very famous because people go to exercise.

I was accompanied by my friend @barbyjr who kept me very good company and helped me shoot the videos.

We always went up at about 4 o'clock and there was a beautiful view, the sun was shining and the photos were very beautiful, for me hiking is relaxing and listening to music while you exercise is fabulous so I took my headphones to listen to my favorite music.

To start my routine I began by jogging a certain distance to warm up my body.

Then I did sit-ups on a machine, I did a routine of 20 reps for 3 sets.

Then I did a plank with feet on tiptoe, raising my arms touching my elbows, this helps to work arms and abdomen, since the exercise contracts the abdomen, with 20 repetitions for 3 sets.

After that I lift my body with the help of a bar to lift my legs, this also helps to work arms and abdomen, with this exercise you get resistance, with 20 repetitions for 3 sets.

I do leg raises backwards, this helps to work the glutes, it is optional to use a band or add weight, with 20 reps for 3 sets each leg.

Bulgarian squat, I place my foot on a base and put an elastic band to generate pressure, then lower my leg slowly, this helps to work the gluteus, with 20 repetitions for 3 sets per leg.

Finally, I performed arm exercises with the elastic band, I place it on my wrists and put pressure moving my arms backwards, this helps to work biceps, with 20 repetitions for 3 sets per leg.

This way I finish my full body routine, I always try to do this kind of routines when I go up the hill because there are machines where you can do different exercises and so I take advantage of them to the maximum, I love hiking because the energy is incredible and the connection with nature is spectacular plus I make content for all of you and for my social networks in which I am also very active over there, I hope you liked the post I really enjoyed doing it for all of 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.

***See you next time. ***

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

Traducción: Deepl El Mejor Traductor Del Mundo

Fuente Musical: Música Sin Copyright