▶️ Watch on 3Speak

Hello, hello my dearest friends from #fulldeportes, after so much time away from the community for health reasons 😔, I was like in a kind of Russian roulette because when I wasn't feeling sad it was because I had a bad flu, Then it was that I had a medical condition that prevented me from using my left arm for more than a week and well, when I figure it out, it's been about a month since I've done anything 😱...

The good thing about all this is that I am back here with you sharing and exchanging content to improve our physical conditions 🤩💪, and today I bring you this weight routine at home that allows us to strengthen, tone and increase our muscle mass in a healthy way. progressive and it is not a secret that we can hide, that if what you are looking for is muscle growth, you will not achieve it without the respective process of exercises with weights, without leaving aside of course our diet, which is also super important to get to achieve the body you want, because like everything, it has its sacrifices and discipline 💪...

​

AS ALWAYS I COME WITH MY IMPORTANT NOTES 🤣
​
And it is always important to set a specific goal in each exercise, such as the time or number of repetitions is to your preference and your level of training, as well as the distribution of each of the exercises, so if you are Thinking of starting to exercise, be careful and eager that you can 😉💪. If in this sense you are starting with the exercises, I recommend that you do the following exercises with fewer repetitions so that you can adapt your body and mind, something that is extremely important and that I still applied in my routines is that I am always evaluating my postures and let's say "perfecting" the movement because when it comes to weight it is a matter of care and precaution to avoid possible injuries, you can count in your mind the seconds of rest between each series, otherwise use the Tabata for this type of task, which It's super great, and never ever exercise the same muscle constantly, giving it a two-day break would be ideal 😉.

🏋️‍♀️ RECOMMENDATIONS 🏋️‍♀️

For beginners: If you are just beginning to incorporate weight into your exercises, go slowly in the number of sets, you can do 2 or 3 sets of 5 each or 8 repetitions, with a rest level of 1-2 min.

For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 20 repetitions rising to 50 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow 💪.

And as always❤️... Strengthen your body and your mind 🏋️‍♀️💪... I send you a big hug from a distance.

_{📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.
🎹Música de fondo Adele- Oh My God Fuente.
🖼️Imágenes editadas por la aplicación Canva y vídeo editado en aplicación CapCut por mi persona. Contenido creado por mi autoría @mariahernandez93.}

▶️ 3Speak