Llegó el momento que esperabas, el momento que solo #hive y #fulldeportes te puede ofrecer. Ven a disfrutar de éstos dinámicos ejercicios para matar el estrés que le causa tanto daño a tu vida. Aquí solo puedes perder peso y ganar fuerza, agilidad, velocidad, destreza y todo aquello que le brinde bienestar a tu cuerpo, un fortalecimiento y tonificación total. Vente con nosotros y cambia tu vida para mejor. Vamos a dar golpes, codazos, rodillazos y ponte en forma constante y sostenida. No esperes más que aquí lo que sobra son ganas.

![0001-7733421618_20210912_182325_0000.png](https://images.hive.blog/DQmcgAfkfmquLR1iRcLQrA13zC9j16fB6eWwW8iwUpfMv7f/0001-7733421618_20210912_182325_0000.png) Imagen de mi Autoría Editada por/Image of my Authorship Edited by [Canva](https://www.canva.com/es_419/) Gifs creados en la aplicación/Gifs created in the application [HD Video To Gif Converter](https://apkcombo.com/es-es/hd-video-to-gif-converter/com.clogica.videotogif/) >The moment you were waiting for has arrived, the moment that only #hive and #fulldeportes can offer you. Come enjoy these dynamic exercises to kill the stress that causes so much damage to your life. Here you can only lose weight and gain strength, agility, speed, dexterity and everything that gives your body well-being, a total strengthening and toning. Come with us and change your life for the better. We are going to hit, elbow, knee and get in a constant and sustained way. Do not wait any longer than here what is left is desire. ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Estructura de la #Rutina

** # **

Calentamiento Corporal

** * Trote en postura de defensa. * Cruce de piernas en salto. # **

#Rutina Activa

** * Rodillazos bidireccionales en salto. * Flexiones / Salto al frente / Codo - codo. * Plancha / Pierna al frente + codazo brazo opuesto. * Saltos cuádruples cortos lado a lado / Doble jab diagonal. # **

Relajación Corporal

** * Piernas al abdomen. >### **

Structure of the #Routine

** >### **

Body Warming

** >* Trot in defense posture. >* Cross legs in jump. >### **

Active #Routine

** >* Bidirectional knees in jump. >* Push-ups / Jump to the front / Elbow - elbow. >* Plank / Leg in front + elbow opposite arm. >* Side-to-side short quad jumps / Diagonal double jab. >### **

Body Relaxation

** >* Legs to the abdomen. ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Dinámica de la #Rutina

** * Calentar antes de entrenar * **Dinámica:** En circuito * **Trabajo por ejercicio:** entre 10 Y 20 (se indica) repeticiones. * **Series:** 4 por circuito completo. * **Descanso entre ejercicios:** de 10 a 20 segundos. * **Descanso entre series:** de 1 a 2 minutos. >### **

Dynamics of the #Routine

** >* Warm up before training >* **Dynamics:** In circuit >* **Work per exercise:** between 10 and 20 (indicated) repetitions. >* **Series:** 4 per complete circuit. >* **Rest between exercises:** 10 to 20 seconds. >* **Rest between series:** 1 to 2 minutes. ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) >### **

Calentamiento Corporal

** Le damos inicio a la acción con los ejercicios de calentamiento. Estos movimientos son esenciales y necesarios para darle tono a toda nuestra estructura muscular. >### **

Body Warming

** >We kick-start the action with warm-up exercises. These movements are essential and necessary to tone our entire muscular structure. ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Trote en postura de defensa

** Piernas separadas flexionadas. Brazos a los lados. Ya en posición durante 3 minutos iniciamos el trote en velocidad. ![VID202109071619-1631493442878.gif](https://images.hive.blog/DQmVmUMw8PcCYXvDcFufB5WctkRtrawFuPtvu74PnNN4u8F/VID202109071619-1631493442878.gif) >### **

Trot in defense posture

** >Legs bent apart. Arms at the sides. Already in position for 3 minutes we started the trot at speed. ![IMG20210907163158~3.jpg](https://images.hive.blog/DQmcBVrvhnwoyjhBE7rcgUhjtG8WN4KkdskAmsNjvwhFptZ/IMG20210907163158~3.jpg) ![IMG20210907163202~2.jpg](https://images.hive.blog/DQmc63h8HGzb69PsvVNFL42S9u2Dc5NYHxZgBKj1TpR8ZCK/IMG20210907163202~2.jpg) ![IMG20210907163205~3.jpg](https://images.hive.blog/DQmRYErYtZC3buoXbNWrbhb9De74R7voGbVsXZ7wkraBnM4/IMG20210907163205~3.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Cruce de piernas en salto

** Piernas un poco separadas. Ambas manos detrás de la cabeza. De inmediato y a través de saltos cerramos las piernas cruzándolas. Con los mismos saltos abrimos y cerramos, haciendo el cruce de piernas de forma alterna. 3 minutos de acción. ![VID202109071623-1631493527955.gif](https://images.hive.blog/DQmP8k4ZMBRkohKQfL3VLYjPCgxBEhPobzVYgd3DB8LmSoA/VID202109071623-1631493527955.gif) >### **

Cross leg jump

** >Legs slightly apart. Both hands behind the head. Immediately and through jumps we close our legs by crossing them. With the same jumps we open and close, doing the crossing of the legs alternately. 3 minutes of action. ![IMG20210907163216~3.jpg](https://images.hive.blog/DQmXUJnpvtrhELULKUEXHgkTa9f9CMUbmz7Y6DcQpNm76EY/IMG20210907163216~3.jpg) ![IMG20210907163220~3.jpg](https://images.hive.blog/DQmYGFDzWRc4hXXcmriSFUvv63aVnvjT8JucRTYzq9s248X/IMG20210907163220~3.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

#Rutina Activa

** Para iniciar este paso debemos tener el cuerpo en condiciones óptimas. La temperatura corporal debe estar elevada, al igual que el ritmo cardíaco. Los músculos flexibles. Si todo está en orden nos vamos con la acción más fuerte. >### **

Active #Routine

** >To start this step we must have the body in optimal conditions. Body temperature should be elevated, as should heart rate. Flexible muscles. If everything is in order we go with the strongest action. ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Rodillazos bidireccionales en salto

** Activamos tren inferior en su máxima expresión. Contraer abdomen y glúteos. Posición lateral de combate una pierna adelante y otra detrás. Ahora en velocidad y con coordinación, usando la pierna trasera, por ejemplo la izquierda damos el rodillazo con un pequeño salto. Siguiendo el ritmo de los saltos giramos el cuerpo a la izquierda y damos el otro rodillazo. Salto a la derecha rodillazo. Salto a la izquierda y rodillazo. 20 repeticiones usando la pierna izquierda. Al terminar, ahora la pierna trasera será la derecha. Salto rodillazo. Giro a la derecha y rodillazo. 20 repeticiones. Todo el ciclo en 4 series. ![VID202109071620-1631493724552.gif](https://images.hive.blog/DQmQzk7pnCtojqVttLAjpmNdyntPLkHcszPv5eVssTazPmj/VID202109071620-1631493724552.gif) ![IMG20210907163246~3.jpg](https://images.hive.blog/DQmQJjiLvSYU9GEs53w7m1LJF9e8G3kmyVPxqPkaXobY2uY/IMG20210907163246~3.jpg) ![IMG20210907163249~3.jpg](https://images.hive.blog/DQmbnjGhJKcFeu55qpmmS9G1qudUNgi8Abq2zuVoa1a3dFp/IMG20210907163249~3.jpg) ![IMG20210907163252~3.jpg](https://images.hive.blog/DQmdPM9sELo89DLgPjNtAywFLMZ9jXXH5ZgCybw7SyCgFgw/IMG20210907163252~3.jpg) >### **

Bidirectional jump knees

** >We activate lower body at its best. Contract abdomen and buttocks. Lateral combat position one leg forward and one behind. Now in speed and with coordination, using the back leg, for example the left, we knee with a small jump. Following the rhythm of the jumps we turn the body to the left and give the other knee. Jump to the right knee. Leap to the left and knee. 20 reps using the left leg. When finished, the back leg will now be the right one. Knee jump. Turn to the right and knee. 20 repetitions. The whole cycle in 4 series. ![VID202109071620-1631493822223.gif](https://images.hive.blog/DQmb5kD5g6mUsGxeoWR5hEaoh8X7HTZHFCpd9eK19keWL3Q/VID202109071620-1631493822223.gif) ![IMG20210907163235~4.jpg](https://images.hive.blog/DQmU3ZPvyybm6erGZmhYTwCQsonmzMFbMuby3BoqvqELEoR/IMG20210907163235~4.jpg) ![IMG20210907163238~4.jpg](https://images.hive.blog/DQmauW9QPQo9mBs7gSPVix6E2z9n91ZmnK6DNDer9JMySZd/IMG20210907163238~4.jpg) ![IMG20210907163241~3.jpg](https://images.hive.blog/DQmTpMjA69G6sBTMJKiA9PaRpv4Pvb3VsyvDYQVXwV2tSwK/IMG20210907163241~3.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Flexiones / Salto al frente / Codo - codo

** Cuerpo activo integralmente. Posición de flexiones. Ejecutamos una flexión. Al subir damos inmediatamente un salto al frente tipo rana. Nos ponemos de pie con piernas flexionadas y pum, con cada brazo damos un codazo horizontal. Bajamos a posición de flexiones y repetimos el ejercicio 20 veces en 4 series. ![VID202109071624-1631493910522.gif](https://images.hive.blog/DQmehvvsnvF11QWNrTmHsrUgke2fAoLwJWQPP468Dd5wcA7/VID202109071624-1631493910522.gif) >### **

Push-ups / Leap forward / Elbow - elbow

** >Fully active body. Push-up position. We execute a push-up. When we go up we immediately jump to the front like a frog. We stand with bent legs and bang, with each arm we give a horizontal elbow. We go down to the push-up position and repeat the exercise 20 times in 4 sets. ![IMG20210907163310~4.jpg](https://images.hive.blog/DQmYKvTbNPwqk4egpxFowYUhLk4J6HbPzNbN4q2XCV59hUk/IMG20210907163310~4.jpg) ![IMG20210907163313~4.jpg](https://images.hive.blog/DQmT71yJ83CDaAjUi5YQprDjbs4Nb8vKwuCcA1sFnkunmrG/IMG20210907163313~4.jpg) ![IMG20210907163316~3.jpg](https://images.hive.blog/DQmZngaWvopfAqhGwSefkaR7Jo8V7oYXbNEeEyLawioisfn/IMG20210907163316~3.jpg) ![IMG20210907163318~3.jpg](https://images.hive.blog/DQmY9sGaXmANHeFbpHX4qRwDZz4K7dQXz36cZ4rYh7gGQFR/IMG20210907163318~3.jpg) ![IMG20210907163326~3.jpg](https://images.hive.blog/DQmdtpHNcdZZm6iJFf6tbPqhuYr73GndepbVxaRZgJN6tiv/IMG20210907163326~3.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Plancha / Pierna al frente + codazo brazo opuesto

** Ejercicio que mantiene tensión en todo el cuerpo. Vamos a la acción. Postura de plancha o flexiones. De inmediato por ejemplo, llevamos la pierna derecha adentro la cual queda del lado interno del brazo derecho. Rápidamente con el brazo izquierdo damos un codazo vertical de abajo hacia arriba. Extendemos la pierna, para llevar ahora adentro la pierna izquierda y pum, codazo vertical con el brazo derecho. 20 repeticiones por lado en 4 series. ![VID202109071626-1631494004312.gif](https://images.hive.blog/DQmPHpSpikiTdS5THpnWbk4sh3g4ryDFzNzEPHevHmRQZxn/VID202109071626-1631494004312.gif) >### **

Plank / Leg in front + elbow opposite arm

** >Exercise that maintains tension throughout the body. Let's go to action. Plank pose or push-ups. Immediately, for example, we bring the right leg inside which is on the inner side of the right arm. Quickly with the left arm we give a vertical elbow from the bottom up. We extend the leg, to now bring the left leg inside and bang, vertical elbow with the right arm. 20 repetitions per side in 4 series. ![IMG20210907163347~3.jpg](https://images.hive.blog/DQmcXMMn15HL7h65cEBLpQt5xgZkkJNrvDefhumGFSH9inG/IMG20210907163347~3.jpg) ![IMG20210907163350~3.jpg](https://images.hive.blog/DQmdYbBDUjGJuG75yivfUv5mBkVJDi1L3ybkXYGDHsduvhv/IMG20210907163350~3.jpg) ![IMG20210907163352~3.jpg](https://images.hive.blog/DQmVFgaQdJjXyDVFk3FWGKvfeZRK4Xfg9uaevph3VXUyWgp/IMG20210907163352~3.jpg) ![IMG20210907163359~3.jpg](https://images.hive.blog/DQmaAkbuexEodTYBEqVEfakxTWDgj9f1MtqzDjR9Fk4rzvj/IMG20210907163359~3.jpg) ![IMG20210907163403~3.jpg](https://images.hive.blog/DQmXSpqxD9su9y9qUyqzZy6hMJmjpqzXBT83R6DqahTQ8Gp/IMG20210907163403~3.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Saltos cuádruples cortos lado a lado / Doble jab diagonal

** Tren inferior y superior activados. Contraer abdomen y glúteos, ellos también se activan. Postura de combate. Ahora damos 4 saltos cortos lado a lado. Al cuarto salto ubicamos el cuerpo en forma diagonal y damos dos golpes de jabs. Siempre con el mismo salto volvemos a la posición inicial. Nuevamente 4 saltos cortos lado a lado, para dar ahora dos jabs del lado opuesto. 20 repeticiones por lado en 4 series. Todo el ejercicio se ejecuta con saltos. No se paren. ![VID202109071628-1631494206552.gif](https://images.hive.blog/DQmfF4jdn8uBAiHwberGBCioEKrwFppE1yf591MZriYAgzc/VID202109071628-1631494206552.gif) >### **

Short quadruple jumps side by side / Double diagonal jab

** >Lower and upper body activated. Contract abdomen and buttocks, they too are activated. Fighting stance. Now we do 4 short jumps side by side. On the fourth jump we place the body diagonally and take two jabs. Always with the same jump we return to the starting position. Again 4 short jumps side by side, to now give two jabs from the opposite side. 20 repetitions per side in 4 series. The whole exercise is done with jumps. Do not stop. ![IMG20210907163420~5.jpg](https://images.hive.blog/DQmTn4ZBunPVihEksv6vSqDb2hodYHpLFmaHrA3z7u7Cz44/IMG20210907163420~5.jpg) ![IMG20210907163423~5.jpg](https://images.hive.blog/DQmPToUdtZQJzrzF3JdM97qeSXkeA6d58TVFJgwEdWYmRb5/IMG20210907163423~5.jpg) ![IMG20210907163426~4.jpg](https://images.hive.blog/DQmcKrj84GHEMb84iG3NpLVT5PzF4R3J1XdWs5r7dGbKPrL/IMG20210907163426~4.jpg) ![IMG20210907163428~4.jpg](https://images.hive.blog/DQmXCSytYKr62xQHHQVjTq332ob9G34vbU6XfPri6TYi9nm/IMG20210907163428~4.jpg) ![IMG20210907163432~4.jpg](https://images.hive.blog/DQmTdWq2WuQP34ACAmgnt76c9zxecHNxqaMbXKzhxtkXqmK/IMG20210907163432~4.jpg) ![IMG20210907163435~3.jpg](https://images.hive.blog/DQmQGUtjUsDfJb3nfxmLfZRcLZU17HJucuMRgzM2JzTHRwV/IMG20210907163435~3.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Relajación Corporal

** Nos relajamos sin prisa. Aquí no hay apuro. Hacemos el ejercicio suavemente. >### **

Body Relaxation

** >We relax slowly. There is no rush here. We do the exercise gently. ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) # **

Piernas al abdomen

** De pie con piernas un poco separadas. Respiramos y exhalamos. Flexionamos una pierna y la llevamos contra el abdomen. Hacemos presión suave con ambas manos por 5 segundos. Bajamos y ejecutamos el movimiento con la pierna opuesta. Repetimos hasta llegar a los 3 minutos. ![VID202109071630-1631494295289.gif](https://images.hive.blog/DQmRN59YzExKz6hpZVGaH8PePHRai5CDX8tT3rkBJQ9gJeD/VID202109071630-1631494295289.gif) >### **

Legs to the abdomen

** >Stand with legs slightly apart. We breathe in and out. We flex one leg and bring it against the abdomen. We make gentle pressure with both hands for 5 seconds. We go down and execute the movement with the opposite leg. We repeat until ![IMG20210907163443~4.jpg](https://images.hive.blog/DQmVayAtn2vzQmWpxh76ZrWdmr4KxT9wkpkJuvVkswd3Zyk/IMG20210907163443~4.jpg) ![IMG20210907163450~3.jpg](https://images.hive.blog/DQmY5hCqx8R3iJ8LPzD2BUCFuX6FSns5t2TyGM3gxLK485B/IMG20210907163450~3.jpg) ![IMG20210907163455~4.jpg](https://images.hive.blog/DQmTxRUF96YR4zXfnKhBj8txpveUZa8kh3yWSAbv93NiC6K/IMG20210907163455~4.jpg) ![hive-didver6.gif](https://images.hive.blog/DQmUSp3bkEN4MXKfSP1QAFnA53dYCKWJAN29DVgPXH2iJMA/hive-didver6.gif) Excelentes beneficios corporales los que ganamos el día de hoy. Hemos eliminado el fastidioso estrés que tanto nos agobia. Recuerden que al hacer ejercicio nuestro cuerpo se llena de energía y poder para afrontar de forma positiva el día a día. Siempre motivados y siempre activos. Saludos y hasta pronto. >Excellent bodily benefits that we earn today. We have eliminated the annoying stress that overwhelms us so much. Remember that when exercising our body is filled with energy and power to face the day to day in a positive way. Always motivated and always active. Greetings and see you soon. # **

...Gracias Por Visitar...

** ![VID202109071630-1631494361762.gif](https://images.hive.blog/DQmPoHGopeWAqjpPJpxdcgfRKjsiWBWha8a9RYHqvf2UMmC/VID202109071630-1631494361762.gif) # **...Thanks for visiting...** ![20201127 20.12.01.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/D5RDDkFA-2020-11-272020.12.01.png) ![0001-4391657861_20210715_235440_0000.png](https://files.peakd.com/file/peakd-hive/omarcitorojas/23z7HmihYB4AQKyPXVrmVMxJpHzbuanm7CXB8ofeQAUbJZBF7z4VGtGgqmr9Fuek1dnr7.png) ![7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif](https://files.peakd.com/file/peakd-hive/omarcitorojas/jWafbh6W-7258xSVeJbKmTr9Z4jhbPj9GHY1wjtmcKenAWGSobm5p1x6c7j1wHbLywh1xgdZAeogKuuJu8tCPpKFzBHcYoSTNYkVodTZa4H8YBeoVg14WoHLRV4CestBBSwxet6FwdTTMXZ3ez7rQm.gif) Imágenes Fotográficas, tomadas por mi hijo Miguel Rojas. >Photographic images, taken by my son Miguel Rojas **Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)

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