🦄👋 Hello my beautiful people I hope you are very well today
I have my routine exercise for the legs one of the
three routines that I have because I always I have more than one or more than two routines already
either for the abdomen for the legs or for the arms so today
I will be sharing one of my routines for legs in the video of the
questions that I asked there I told you a little bit more or less that was what
I was going through my weight with my body with my exercise and with all that and several
of you asked me for my routines like that that today I have my
first leg routine at the end of the video I will be explaining a
little bit more about what I do but right now I'm going to show you the
exercises that I do and how I do them and the whole thing so if you want
know what is the routine that I do for my legs stay to see this
video for these exercise routines for
legs and glutes the first thing I do is do squats to me I love doing
squats with weights without weight that I have nothing left at this time
I'm using 20 pounds but with the I'm going to increase more pounds
I do this routine only for 30 minutes so I do 3 to 4 sets with 10 or 15
repetitions the repetitions can vary according to the weight right now
You can see but I have my feet on plates of weight that later on they
I show I like to use them because I feel that the squats burn more than
this way that by doing them only stop on the floor when I went to the gym I used
a few stools that way squats burn even more this kind of
Weights that I am using also you can replace it with a Russian kettlebell for
this type of exercise or all the exercises in general we have to
make sure to keep a very good posture to avoid injuries after
do 10 step squats to do dead weight when I had my
routine in the gym added weights to the bar but at this moment the weight
from the bar I get enough more I'm going to add the weights for
this exercise is super super important keep your back straight
this bar weighs 45 pounds and is recommended to start doing this type
of exercises with the bar alone and over time, add it but
I also recommend doing this exercise in front of a mirror or that
someone is watching them to make sure of having a straight back to avoid
injure
the third exercise that includes this routine is lifting legs with 45
pounds in the gym could lift 60 pounds but as I'm starting from
again I'm only using 45 but also over time I will be increasing
we have to listen to our body and go gaining weight over time and not
start it crazy if you realize I keep my legs elevated for about
seconds since I've realized that from this way exercise burns more and
As I only do 30 minutes I have to use techniques for exercises to burn
faster this exercise I do 15 repetitions or until I feel
I can not do it anymore but it's also recommended doing fewer repetitions and
add more weight I this week that come I have to increase the weight to
this exercise because I am already feeling easy and here is
level that wants to say hello
i
2
now I go back to the same thing and here if you can see the plates of those who were
speaking here I'm doing exactly the same as at the beginning just that
I'm showing a different angle it I forgot to mention them at the beginning
although I imagine that they have already mind that when I do the squat I
I'm crouched a few seconds also for better results
as with food too we have to inform us about the
exercise I have gradually gone discovering what works best for me and
always improving with time when it's about lifting weights I always
like to be in front of the mirror to make sure I'm doing well
exercises thanks to god I never have hurt only one is it was that I almost
I tear the hair when I had it long by careless he was with a high tail
and I got stuck between two weights and to get it out less intelligent legion and I
I blew a lot of tips this Exercise with the bar helps us
job the back of the legs and the
Buttocks in the video I'm just showing two sets but as I said to the
I start from three to four sets I just did not show them all
because I do exactly the same when I am doing I try to exercise
Concentrate a lot and just rest about 30 or 40 seconds to drink water
I always end up super red like a tomato only this time it does not show
a lot because I had to be moving the weights and also the camera so
this routine was something different
the next thing I do is stretch myself by about 5 minutes for not so dawn
sore the next day remember that Stretching is super important
before starting to do the exercises is the only thing I do is play with vélez
the run that reached you and with that I have because see everything a flash
ah
x
I
plus yes
and finally to finish about 5 minutes on the bike just because I'm not
trying to lose weight but what I want is to tone my body and ready
this is all and now that you have already seen what they are
those exercises that I'm doing and as you know the whole thing now I'm going
to preach a little bit more about all this change that I have done good you
they know that I do not know if I had counted but I had a membership in
a gym that stays like 15 minutes 20 minutes from my house then we
my husband and I went every day for one hour and a half and obviously I do
I see results because my body is those bodies that, as they say, do not
forget the word the word is tone my body tonifies
pretty fast especially my legs so if I put him watching
malignant in my legs get well pretty but once I stop doing
Exercise for a week all that disappears and my legs are
they're pretty thin and that's what it was happening besides that my
food has changed a lot too that if you are interested in that
video I'm going I do not know if I'm not going to share before this video or after
of this one but if I already shared them I'm going to
let it live in the little box description to what I want to get is
I was telling you that at the gym I went for an hour or for an hour and
average when we decided to cancel that membership we started doing
exercise here in the house which I do not I took it very seriously at the beginning because
the truth that youtube for me is my work then I am well dedicated to
this and I preferred to be working in things for my channel to be doing
exercise but obviously I no longer I was liking like I was watching my
body my legs are or not me platelets I felt very skinny and I did not
I was feeling good so I decided Go back to the exercise routine
now I want to clarify this routine or These routines I have been doing for
one month no more than three weeks to a month and let me tell you that I have seen very
good results and here in my house we have a mini gym my
husband has been buying things for exercise here in the house and that
He's super happy too because he's not The same thing for me personally is not what
same exercise in a gym with all that equipment that
do here in the house with a few little things then what I started
to do is as I say, I dedicate a lot of time on youtube
then I am a woman being two hours or an hour and a half doing exercises
a lot of time for me so what I I did was create a routine by myself and what
what I started doing was doing three exercises but of those exercises that
who love that you feel that you are burning and also those exercises or
those three exercises, I'm just doing for 30 minutes and then I do
about 5 minutes of cardio and then about 5 minutes in what I stretch then there
they go about 40 minutes so that's all the time that I am dedicating
to my exercise right now and I'm watching very good results now when I
I went to the gym about 10 20 minutes ago of cardio then I was walking here over there
so the exercise sometimes put me to talk to people and in that I was
wasting quite a lot of time so in I was not really going to what I was going though
I am one of those people who puts on like face of series in the gym for what
They should be talking to me but still they always came close and I like to go
to talk alignments more when I I'm doing curls, I do not have my
phone with me I leave it at home and I do not touch that phone because I am
of those people that I like to focus on but still always what he was
looking for machines or what I expected that a machine was vacated that we
Take time away then I've been watching better results here is more up
sweat more because as I say they are three exercises but they are those exercises that
they burn me then that has been me liking a lot more of what the
routine that I had in the gym because now I'm using my time
wisely a little thing that I want to clarify is that I still this body
that I have right now this is not my goal I just started I'm working on
I'm still in the process so I do not want you to think about what it is
that I think I have the core step that I'm an expert in exercises nothing
what to see I'm just sharing what I am doing
for now as far as I am concerned working so
that this video like a lot and that mainly help them already know that if
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very many but many thanks for see I send you many kisses and many
hugs and I see them in the next video byee
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