|<center><a href="https://hive.blog/trending/hive-189157"><strong>Full Deportes</strong></a></center>|
|-|
<center>

<div class=pull-left>Fortalece Tus Pantorillas Con Esta Rutina</div><div class=pull-right>Strengthen Your Legs With This Routine</div></center>
-

|<center>•Spanish•</center>|<center>•English•</center>|
|-|-|





https://images.hive.blog/DQmTwZMxfDCaajc4QngFs6rT8QBrGaJK571BFV7qVKBtU9E/Snapshot_126.png

















</center>

<div class="text-justify">
<p>

<div class=pull-left>Saludos amigos de la comunidad de #FullDeportes, Hoy vengo ah traerles una rutina de piernas, Adonde les mostrare mis ejercicios o como fortalezco mis piernas y mis pantorrillas ah la hora de entrenar, Sin mas que decirles los dejo con el video.</div><div class=pull-right>Greetings friends of the #FullDeportes community, Today I come to bring you a leg routine, where I will show you my exercises or how I strengthen my legs and calves when training, Without further ado I leave you with the video.</p></div>

---


<center>[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeif3dks4csvvsc3k7jwnemxltmllc3xexgurhtxzazytldxezbxlum/)](https://3speak.tv/watch?v=kembrishep-007/xcxowwsi)</center>


<center>▶️ [ 3Speak](https://3speak.tv/watch?v=kembrishep-007/xcxowwsi)</center>


---
#
<center>
<div class="text-justify">
<p>

|<center>1.-Elevaciones de talones abiertas</center>|<center>1.-Open heel raises</center>|
|-|-|

<div class=pull-left>10x4 series+ Estatico</div><div class=pull-right>10x4 series+ Estatic</p></div>

---

<div class="text-justify"><div class="pull-right">
https://images.hive.blog/DQmTD4kGbwX5ioFQQaRcUo1y1JqsWbKVyHNADx12RrrQUuY/Snapshot_97.png

</div>

<div class="text-justify"><div class="pull-left">

https://images.hive.blog/DQmWojApxBEp4FzoRpgsCmgc4JCT9rY9VYdDyFqLKrZaeKN/Snapshot_98.png

</div>
https://images.hive.blog/DQmcH5CTs61vf2jYPFCjd4rx17sE3HTEBMzTSnXP2U9sEeT/Snapshot_96.png


|<center>2.- **Elevaciones de talones cerradas**</center>|<center>2.- **Closed heel raises**</center>|
|-|-|

<center>
<div class="text-justify">
<p>

<div class=pull-left>10x4 series + Estatico</div><div class=pull-right>10x4 series+ Estatic</p></div>

---
<div class="text-justify"><div class="pull-right">
https://images.hive.blog/DQmcH5CTs61vf2jYPFCjd4rx17sE3HTEBMzTSnXP2U9sEeT/Snapshot_96.png

</div>

<div class="text-justify"><div class="pull-left">
https://images.hive.blog/DQmaG6gYyy3kRL57yaT2sqvAcE7gpTJg1yzUbKWTBnV4zeB/Snapshot_95.png



</div>

---
<center>
<div class="text-justify">
<p>

|<center>3.-**Elevaciones de talones**</center>|<center>3.-**Heel lifts**</center>|
|-|-|

<div class=pull-left>10x4 series</div><div class=pull-right>10x4 series</p></div>

---
<div class="text-justify"><div class="pull-right">
https://images.hive.blog/DQmTD4kGbwX5ioFQQaRcUo1y1JqsWbKVyHNADx12RrrQUuY/Snapshot_97.png

</div>

<div class="text-justify"><div class="pull-left">
https://images.hive.blog/DQmWojApxBEp4FzoRpgsCmgc4JCT9rY9VYdDyFqLKrZaeKN/Snapshot_98.png

</div>

---
<center>
<div class="text-justify">
<p>



---
<center>
<div class="text-justify">
<p>

|<center>4-**Peso Muerto**</center>|<center>**4.-Dead Weight**</center>|
|-|-|

<div class=pull-left>10x4 series</div><div class=pull-right> 10x4 series</p></div>

---
<div class="text-justify"><div class="pull-right">
https://images.hive.blog/DQmUpMs4hKdP6RdEGLWLE9yw7KybRPg3pCfeiLDAdG4Rwa4/Snapshot_99.png

</div>

<div class="text-justify"><div class="pull-left">
https://images.hive.blog/DQmYovx19v1AiVb4kw2Zbu9QMzzJKqWRc1yTtYSwwdyeVwS/Snapshot_100.png



</div>

---
<center>
<div class="text-justify">
<p>

|<center>5-**Sentadillas**</center>|<center>**5.-Squats**</center>|
|-|-|

<div class=pull-left>10x4 series</div><div class=pull-right>10x4 series</p></div>

---
<div class="text-justify"><div class="pull-right">
https://images.hive.blog/DQmUX2P9pYxi4pruZTS4m4joSqscKKEu97AUcpGguYcdrNw/Snapshot_101.png









</div>

<div class="text-justify"><div class="pull-left">https://images.hive.blog/DQmbmBHSAjv4vai1zJs22VEJGJXbxcX38gWx3B3hdHvn7oY/Snapshot_102.png

</div>

<center>
|<center>6-**Sentadilla Estatica**</center>|<center>**6.-Static Squats**</center>|
|-|-|

<div class=pull-left>Maximo x4 series</div><div class=pull-right>Maximo x4 series</p></div>

---
<div class="text-justify"><div class="pull-right">
https://images.hive.blog/DQmeKRxnkThmr6FcxgAmW9Zss4oD7oqdg4wmKGZaCN4er5k/Snapshot_103.png








</div>

<div class="text-justify"><div class="pull-left">https://images.hive.blog/DQmVngPb2i4KrGnyxDASrWPFjDA2p9xzW4WPofL8bYgc5er/Snapshot_104.png


</div>



<center>
Muchas gracias por leer mi contenido, Espero este gran esfuerzo y esta dedicacion le este sirviendo de mucho un saludo de  su gran atleta, Kembrishe Pedra</center>|<center>Thank you very much for reading my content, I hope this great effort and dedication is serving you well. Greetings from your great athlete, Kembrishe Pedra.</center>|
|-|-|
#
|<center>Créditos</center>|<center>Credits</center>|
|-|-|
|<center>Cámara</center>|<center>Camera</center>|
|<center> @Yeral-Diaz</center>|<center> @eral-Diaz</center>|
|<center>Ediciòn</center>|<center>Edition</center>|
|<center> @kembrishep-007</center>|<center> @kembrishep-007</center>|

|<center>Musicalizaciòn</center>|<center>Musicalisation</center>|
|-|-|
|<center>La mùsica utilizada en este video està libre de derechos de autor</center>|<center>The music used in this video is royalty free.</center>
<center><a href="https://www.youtube.com/watch?v=uDEy060DZXg" >Cartoon & Andromedik - Whatever (ft. Jüri Pootsmann) [NCS Release]</a><center>

<center>
<a
href="https://www.instagram.com/yera1_diaz/?hl=es-la "><img src="https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png "><br/></a>
<center> <a href="https://www.instagram.com/yera1_diaz/?hl=es-la ">
![IMG_20220418_093534_414.jpg](https://images.hive.blog/DQmPtgDoUJwWHFFt6UCeowzP6n57baFGftvFu8Xyu39Putg/IMG_20220418_093534_414.jpg)
<br/></a></center>