Full Deportes| |-|

Regresamos con todo, lunes de pierna

We're back with a bang, leg Monday

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Hola a todos amigos de Full Deportes y Hive blog toda la semana pasada no pude entrenar ni estar activo por estar en un viaje por asuntos personales y ya por fin puedo volver a mi rutina normal en el cual el dia de hoy me toca entrenar pierna pero me quiero concentrar lo maximo posible en el cuadricep, asi que hoy les traigo los cinco ejercicio que hice hoy en mi rutina.

Hello to all friends of Full Deportes and Hive blog All last week I could not train or be active because I was on a trip for personal matters and now I can finally return to my normal routine in which today I have to train leg but I want to concentrate as much as possible on the quadricep, so today I bring you the five exercises that I did today in my routine.

--- --- |![IMG_20231106_084559_434.jpg](https://images.hive.blog/DQmUM9Ggc1jpent38vERMFZsC97Qx4fYRCmUSiP3qDo4f1E/IMG_20231106_084559_434.jpg)| |-| |![17.png](https://images.hive.blog/DQmUAdmkvvAkrTkqW8g3GoovbCT9RW12T9zieAubieAYjnN/17.png)|| |-|-| ---- Sentadillas una pierna|Pistol squat| |-|-| ---- |![lv_0_20231106090006.gif](https://images.hive.blog/DQmVi6tZm4xgYTWewv3183o49Nzk5rAU3wTcqQgJbwJZ8YW/lv_0_20231106090006.gif)|| |-|-| ---

Primero comenzamos con el ejercicio mas dificil y con el que solo suelo haces 5 repeticiones por 3 series ya que es muy complicado pero nos ayuda mucho a ganar fuerza tanto en lso gluteos como en nuestro cuadricep, a demas que entrenamos el abdomen indirectamente y nuestro equilibrio.

First we start with the most difficult exercise and the one you only usually do 5 repetitions for 3 sets as it is very complicated but it helps us a lot to gain strength in both the gluteus and our quadricep, as well as training the abdomen indirectly and our balance.

--- Sentadillas bulgara|Bulgarian slit squat| |-|-| ----- |![lv_0_20231106090551.gif](https://images.hive.blog/DQmWE9dRjaBLuHYm7WqaXm4EdrGUA8a8SjzmwfEnifyUJFe/lv_0_20231106090551.gif)|| |-|-| ----

Muchos saben que este ejercicio nunca puede faltar, es uno de los que menos me gusta pero dee los que dan mas resultados, aqui hice 10 repeticiones por 4 series pero bajaba lento con una subida explosiva.

Many know that this exercise can never be missed, it's one of my least favourite but one of the ones that gives the best results, here I did 10 reps for 4 sets but I was going down slowly with an explosive ascent.

--- Variacion de sentadillas con saltos|Jumping squat variation| |-|-| ------ |![lv_0_20231106090811.gif](https://images.hive.blog/DQmbEheUgyzSr4PZGpgPnXzrqkgtbAYFjXEfhs6R7JcTvZa/lv_0_20231106090811.gif)|| |-|-| ---

Aqui haremos las tipicas sentadillas con salto pero es con un recorrido como se ve en el gif ya que aqui trabajaremos nuestro cardio y resistencia por si las sentadillas con saltos normales ya no hacen efecto, aqui haremos 8 repeticiones por 4 series, cada repeticion termina cuando volvemos a la posicion inicial de donde comenzamos.

Here we will do the typical squats with jump but it is with a route as seen in the gif because here we will work our cardio and resistance in case the squats with normal jumps no longer have an effect, here we will do 8 repetitions for 4 series, each repetition ends when we return to the initial position from where we started.

--- Zancada con salto|Lunges with jumping| |-|-| ------ |![lv_0_20231106091122.gif](https://images.hive.blog/DQmYru7KsF8SCPLje2B36DJ81gAZYVXi6Jhbjy9xpp75DPQ/lv_0_20231106091122.gif)|| |-|-| ---

Aqui haremos las zancadas con salto pero la diferencia es que no buscaremos velocidad si no saltar mas alto en cada cambio de pierna, por cada pierna haremos de 8 a 10 repeticiones por 3 series.

Here we will do the jumping lunges but the difference is that we will not be looking for speed but to jump higher on each leg change, for each leg we will do 8 to 10 repetitions for 3 sets.

--- Sentadilla arquera|Arcger squat| |-|-| ------ |![lv_0_20231106091455.gif](https://images.hive.blog/DQmdtpC1iJKvBbMPKZMsoPYC51kSvAiJmxNeuCSHe19xfde/lv_0_20231106091455.gif)|| |-|-| ---

Para terminar haremos unas sentadillas arqueras y asi terminar de quemar ese cuadriceps, haremos unas 8 repeticiones por 4 series.

To finish we will do some squats archers and so finish burning that quadriceps, we will do about 8 repetitions for 4 sets.

---- ---- |Créditos|Credits| |-|-| |Cámara|Camera| |@hectorvr|@hectorvr | |Producción|Production| | @hectorvr| @hectorvr| ------ |Gracias por leer mi publicación|Thanks for reading my post |-|-| |¿Quieres saber más de mí?|Want to know more about me?| |-|-| # [![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://www.instagram.com/hectorvrivera/)

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Dia de entrenamiento preventivo / Preventive training day [ESP | ENG]