How To Workout Legs From HomeYouTube↗  IA↗(long shot)
Sports  1.3M views 29.9K likes   05 Apr 2020
THENX 7.8M subscribers United States YouTube↗


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- Qué pasa, atletas Thenx de élite
- What's up, elite Thenx athletes.
Soy Arica Sky y os doy la bienvenida de nuevo
I'm Arica Sky and welcome back
a otro vídeo de Official Thenx.
to another video of Official Thenx.
Hoy voy a mostraros
Today, I'm gonna show you
un ejercicio de piernas que podéis hacer desde casa
a leg workout that you can do from home. (slow upbeat music)
Como sabéis, nuestras piernas son la mitad de nuestro cuerpo
As you know, our legs make up half of our body
y contienen algunos de los músculos más grandes.
and contain some of the largest muscles in our bodies.
La importancia de entrenar nuestras piernas
The importance of training our legs
va más allá del atractivo estético de obtener
exceeds the aesthetic appeal of obtain
un cuerpo simétrico y bien proporcionado.
a symmetrical and a well-proportioned body.
Entrenar nuestro tren inferior quemará más calorías
Training our lower body will burn more calories
que con los ejercicios de la mitad superior del cuerpo,
as opposed to upper body exercises,
y puede quemar grasa y desarrollar músculo,
which can lead to burning fat and building muscle,
además de ayudar a evitar lesiones y dolor de espalda.
as well as helping to avoid injury and back pain.
Cuando entrenamos las piernas, los músculos primarios
When training legs, the primary muscles
en los que no vamos a concentrar serán los glúteos,
that we wanna focus on are glutes,
cuádriceps, los ligamentos y los gemelos.
quads, hamstrings, and our calves.
Aunque hay muchos otros músculos secundarios
Though there are many other secondary muscles
que componen nuestro tren inferior,
that make up our lower body,
que también se trabajarán de forma directa.
which will also be worked in directly.
Mientras tenemos el factor de la comodidad
While we have the convenience factor
de hacer los ejercicios en casa
of working out at home
y de poder entrenar nuestras piernas en cualquier momento,
and to be able to train our legs at any time,
es posible que no tengamos disponibilidad de pesas externas
we may not have the accessibility of external weight
que proporcionen sobrecarga a nuestro tren inferior
to provide an overload on our lower bodies
para crear una resistencia ampliable en nuestras piernas.
to create scalable resistance on our legs.
Y, si bien no necesariamente necesitas
And though you don't necessarily need
levantar cargas muy pesadas
to lift extremely heavy weights,
para desarrollar piernas grandes y fuertes,
to build big and strong legs,
tienes que crear suficiente resistencia
you do need to create enough resistance
mediante ejercicios de peso que sean un reto
through challenging body weight exercises
acompañados de varias repeticiones con el fin de
accompanied by high repetitions in order
crear un ejercicio de piernas eficaz en casa
to create an effective home leg workout
y desarrollar fuerza y músculo en nuestro tren inferior.
to build strength and muscle in our lower bodies.
Dicho esto, comencemos con este ejercicio.
With that being said, let's get this workout started.
Puedes seguir mis enseñanzas descargando la app Thenx
You can follow along with me by downloading the Thenx App
en la App Sotre o en Google Play Store.
in the App Store or the Google Play Store.
Abre la app con este ejercicio de YouTube y... empezamos.
Open up the app to this YouTube workout and let's go.
El primer ejercicio que vamos a hacer
The first exercise that we're gonna do
va a ser 40 tijerillas laterales,
is going to be 40 side lunges,
20 con cada pierna.
20 on each leg. (slow upbeat music)
La otra pierna.
Other leg. (slow upbeat music)
Muy bien.
All right.
Ahora vamos directamente al siguiente movimiento,
Now, we're gonna go right into the next movement,
que serán las sentadillas divididas búlgaras.
which is going to be Bulgarian split squats.
Vamos a por un total de 40 repeticiones, 20 en cada pierna.
We're gonna do a total of 40 reps for 20 on each leg.
Comencemos.
Let's go. (slow upbeat music)
Muy bien, cambiamos a la otra pierna.
All right, switch to the other leg.
20 repeticiones.
20 reps.
Asegúrate de que ir más allá de la posición paralela
Make sure you're going past parallel,
pero que tu rodilla no vaya más alta que tu talón.
but make sure that your knee is not going above your toe. (slow upbeat music)
Muy bien.
All right.
Para ese ejercicio, asegúrate de que encuentras
For that exercise, just make sure that you find
una caja, un banco o una silla, una superficie elevada
a box, a bench, or a chair, or an elevated surface
que sea lo suficientemente estable para soportar el peso
that's stable enough to support the weight
y te permita completar todas las repeticiones.
and allows you to complete all the reps.
El siguiente ejercicio que vamos a hacer
The next exercise that we're gonna go into
será paseos de cangrejo.
is going to be crab walks.
De nuevo, serán 40 repeticiones.
Again, for 40 reps.
Vamos allá.
Let's go. (slow upbeat music)
Permanece en posición baja.
Stay low. (slow upbeat music)
Unos pocos más.
Few more to go. (slow upbeat music)
Muy bien.
All right.
Si necesitas recuperar la respiración,
If you need to catch your breath,
adelante y hazlo.
go ahead and do so.
Pero no te tomes demasiado tiempo porque
But don't take too long 'cause
queremos mantener el ritmo cardíaco alto.
we still wanna keep that heart rate up.
El siguiente movimiento que haremos
The next movement that we're gonna get into
será 40 sentadillas alongadas alternadas.
is going to be 40 alternating lunges.
Vamos.
Let's get it. (slow upbeat music)
Muy bien, recupera tu respiración si lo necesitas.
All right, catch your breath if you need to.
De lo contrario, continúa y encuentra una superficie elevada
Otherwise, go ahead and find an elevated surface
y el siguiente movimiento que haremos
and the next movement that we're gonna go into
será pasos elevados con 40 repeticiones en total,
is going to be step ups for 40 reps total,
20 en cada lado.
20 on each side.
Vamos allá.
Here we go. (slow upbeat music)
Tienes que elevar realmente la rodilla,
Really drive that knee up,
y comprimir o contraer esos abdominales.
and squeeze and contract those abs. (slow upbeat music)
Cambio de pierna.
Switch legs. (slow upbeat music)
10 más.
10 more. (slow upbeat music)
Mi ritmo cardíaco es alto.
My heart rate is up.
Muy bien, el siguiente movimiento que haremos
All right, the next movement that we're gonna go into
será 40 sentadillas.
is going to be 40 squats.
Vamos allá.
Let's go. (slow upbeat music)
Ya estamos en la mitad.
Halfway there. (slow upbeat music)
Asegúrate de que vas más allá de la posición paralela.
Make sure you're going past parallel. (slow upbeat music)
Muy bien, vamos a terminar con energía.
All right, let's finish strong.
Nos queda un movimiento más.
We've got one more movement to go,
40 segundos de sentadillas apoyada en la pared.
40 seconds on wall sits.
Vamos a hacerlo.
Let's get it. (slow upbeat music)
Trata de controlar tu respiración.
Try and control your breath. (slow upbeat music)
Casi hemos terminado.
Almost there.
Vence la sensación de dolor.
Push through the pain.
Cinco, cuatro, tres, dos, uno.
Five, four, three, two, one.
Muy bien.
All right.
Con esto se termina el ejercicio de piernas en casa
That completes this at-home leg workout
y haremos ese ciclo eso dos o tres veces más.
and we wanna do that for two to three more rounds.
Si te gusta este vídeo,
If you like this video,
pulsa ese botón de "like".
make sure to smash that like button.
Y comparte este vídeo con
And make sure to share this video
una amiga que quiera ejercitar sus piernas en casa.
with a friend that is trying to work out their legs at home.
Para acceder a este ejercicio
To get this workout
y más ejercicios como este,
and more workouts like this,
dirígete a thenx.com
go to thenx.com.
Puedes hacerte miembro y tendrás acceso completo todos los
Become a member to get full access to all of our
ejercicios diarios, guías técnicas y programas de ejercicio.
daily workouts, technique guides, and workout programs.
Únete hoy a los millones de otros atletas Thenx
And join the millions of other Thenx athletes
de todo el mundo que están cambiando sus vidas.
around the world changing their lives today.
Descarga la app Thenx en la App Store
Download the Thenx App in the App Store
o the Google Play Store,
or the Google Play Store,
y llévate nuestros ejercicios a cualquier parte.
and take our workouts with you everywhere.
No te olvides de suscribirte a nuestro canal.
Don't forget to subscribe to our channel.
Publicamos cosas cada domingo, a las 20:00 horas USA EST
We post every Sunday, 8 p.m. USA Eastern Time.
Y si hace algún comentario en los
And if you comment within
primeros 30 minutos de cualquier subida de publicación,
the first 30 minutes of any upload,
tienes la oportunidad de ganar equipamiento Thenx gratis.
you have a chance to win free Thenx gear.
Y, para acceder a más de mi contenido personal,
And for more of my personal content,
solo tienes que seguirme en IG o YouTube, en Arica Sky.
make sure you follow me on IG or YouTube at Arica Sky.
Gracias por ver el vídeo y te veo la próxima semana.
Thanks for watching and see ya next week.
.
(slow upbeat music)
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