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![clud1d7o201gb6wszggli7mn1_IMG_20240329_141435.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1d7o201gb6wszggli7mn1_IMG_20240329_141435/clud1d7o201gb6wszggli7mn1_IMG_20240329_141435.webp)
![clud1dgqa001gorsz7b0hf01o_IMG_20240329_141418.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1dgqa001gorsz7b0hf01o_IMG_20240329_141418/clud1dgqa001gorsz7b0hf01o_IMG_20240329_141418.webp)
![clud1douh01ev6jszh0u1bnqi_IMG_20240329_141405.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1douh01ev6jszh0u1bnqi_IMG_20240329_141405/clud1douh01ev6jszh0u1bnqi_IMG_20240329_141405.webp)
![clud1dwuz001um4szev104pnh_IMG_20240329_141307.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1dwuz001um4szev104pnh_IMG_20240329_141307/clud1dwuz001um4szev104pnh_IMG_20240329_141307.webp)
![clud1e50x01dw5qsz5fjgb3jt_IMG_20240329_141253.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1e50x01dw5qsz5fjgb3jt_IMG_20240329_141253/clud1e50x01dw5qsz5fjgb3jt_IMG_20240329_141253.webp)
![clud1ed7p01f87mszas6ucy68_IMG_20240329_141233.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1ed7p01f87mszas6ucy68_IMG_20240329_141233/clud1ed7p01f87mszas6ucy68_IMG_20240329_141233.webp)
![clud1emfb002mccsz9io71iga_IMG_20240329_141211.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1emfb002mccsz9io71iga_IMG_20240329_141211/clud1emfb002mccsz9io71iga_IMG_20240329_141211.webp)
![clud1eurf01ge6wsz70bghci5_IMG_20240329_141138.webp](https://cdn.liketu.com/media/yeral-diaz/images/clud1eurf01ge6wsz70bghci5_IMG_20240329_141138/clud1eurf01ge6wsz70bghci5_IMG_20240329_141138.webp)
Spanish
Saludos cordiales a todos de la comunidad de Full Deportes. Me encuentro un poco ocupado así que decidí entrenar en casa y me gustaría compartirles unos de los ejercicios que frecuento a realizar de piernas, dónde lo único que necesitaremos será una banca para realizar algunas variantes de ejercicios que darán un buen enfoque a los cuádriceps.
Les estaré compartiendo algunas imágenes mediante Liketu y más abajo estaré dejando la rutina realizada, será simple pero tendrá repeticiones combinada con estáticos para ir teniendo esa resistencia a nuestras piernas y lograr una buena tonificación.
Ejercicios:
- 1 Sentadillas normales x30 repeticiones + 30 segundos de aguante (4 series)
- 2 Zancadas x15 (cada pierna) + 15 seg de aguante "cada pierna" (4 series)
- 3 Zancadas en banca x15 (cada pierna) - 4 Series
- 4 Sentadillas Sumo x30 repeticiones + 20 segundos de aguante (4 series)
- 5 Sentadillas pistolas x10 repeticiones (cada pierna) - 4 Series
Bueno amigo, esto es todo por ahora, espero les guste y comenten que tal les pareció... Hasta la próxima.
English
Greetings to everyone in the Full Sports community. I'm a bit busy so I decided to train at home and I'd like to share with you some of the leg exercises I often do, where the only thing we'll need is a bench to perform some variations of exercises that will give a good focus to the quads.
I will be sharing some images through Liketu and below I will be leaving the routine performed, it will be simple but will have repetitions combined with static to go having that resistance to our legs and achieve a good toning.
Exercises:
- 1 Normal squats x30 reps + 30 second hold (4 sets).
- 2 Lunges x15 (each leg) + 15 sec hold "each leg" (4 sets)
- 3 Bench Lunges x15 (each leg) - 4 Sets
- 4 Sumo Squats x30 reps + 20 sec hold (4 sets)
- 5 Pistol Squats x10 reps (each leg) - 4 Sets
Well my friend, that's all for now, I hope you like it and comment on how you like it.... See you next time.
Translated DeepL (free version)
Contenido original por Ұeral Ðiaz🤸♂
Original content for Ұeral Ðiaz🤸♂
For the best experience view this post on Liketu