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[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeibmc4gnmhb2g2tpugnmxcxsaxhnvafg5bxgu2bs6gjr5jml6qsyru/)](https://3speak.tv/watch?v=yeral-diaz/hmtsmdns)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=yeral-diaz/hmtsmdns)

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|<center><div class="phishy"> **🔥𝐒𝐭𝐫𝐞𝐞𝐭 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐂𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲🔥** </div> </center>|
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![Picsart_23-11-25_17-30-51-471.jpg](https://files.peakd.com/file/peakd-hive/yeral-diaz/Ep5niEtS9ERAazNX2cSrijvACwMwLpDsH8eGkQaPMkE8W9EKKqMGeMBqC4QPoQANKEq.jpg)


![hive separador blue.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23wzJAY2yFNyULmrQ2c6g6vDb7zNX9pnYDLQb9Lpa9J7H8XkJxC24UFCwixm8bSw8sxdG.png)

|<center>**·Spanish·**</center>|<center>**·English·**</center>|
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|<center>**·Bienvenidos·**</center>|<center>**·Welcome·**</center>|
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<div class="text-justify"><div>ㅤㅤSaludos a todos y todas de SWC, les comparto en esta oportunidad una rutina de fondos variados a través de la plataforma de 3speak para que disfruten del video y puedan realizar los ejercicios de la manera correcta.


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ㅤㅤCada ejercicio realizado será de forma continua sin bajarnos de la barra, por ende recomiendo calentar bien para evitar alguna fatiga o molestia al realizar algún movimiento.


<details><summary>English Version (Click Here)</summary><p>

>ㅤㅤGreetings to all of SWC, I share with you in this opportunity a routine of varied backgrounds through the 3speak platform so that you enjoy the video and can perform the exercises in the correct way.resistance in the lower part and improve our Core.
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>ㅤㅤㅤEach exercise will be performed continuously without getting off the bar, therefore I recommend warming up well to avoid any fatigue or discomfort when performing any movement.

</p></details>



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

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![separador swc.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/EoK5KKBUC2gHczPZJRBZWjGqKaHG1Sa2Jst6qHdhPz78QHpWJLkCwBHQhbdST7Xavcz.png)



<div class="text-justify">
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|<center>**·🔥Rutina🔥·**</center>|<center>**·🔥Routine🔥·**</center>|
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    SPANISH
    
    1.- Caminata en barras paralelas
    2.- Fondos en tuck x6
    3.- Fondos declinado x5
    4.- Elevaciones x7
    5.- Elevaciones de rodilla x7
    6.- Aguante estático
    7.- Profundas en paralela x8


</div><div class=pull-right>

    ENGLISH

    1.- Walk on parallel bars
    2.- Tuck dips x6
    3.- Decline dips x5
    4.- Lifts x7
    5.- Knee lifts x7
    6.- Static hold
    7.- Deep parallel dips x8

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 _Buenas suerte!_
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 _Good luck!_ 
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![separador swc.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/EoK5KKBUC2gHczPZJRBZWjGqKaHG1Sa2Jst6qHdhPz78QHpWJLkCwBHQhbdST7Xavcz.png)







![separadores para hive linea.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23tbM1ukPijiriQRbYeh9BW2dkuGMbeFGAQvmxWBCp7ETsboVppKLW48MamCSW79vdPF2.png)






<div class="text-justify"><div>ㅤㅤSi les gustó recuerden dejarme saber abajo en los comentarios y recuerden mantenerse un poco hidratado luego del entrenamiento, adicional tomarse unos 2 min de descanso para repetir el ejercicio, muchas gracias por ver... Hasta la próxima 😁.

<details><summary>English Version (Click Here)</summary><p>

>ㅤㅤIf you liked it remember to let me know below in the comments and remember to keep a little hydrated after the workout, additional take about 2 min rest to repeat the exercise, thanks so much for watching.... See you next time 😁.

</p></details>

![separador swc.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/EoK5KKBUC2gHczPZJRBZWjGqKaHG1Sa2Jst6qHdhPz78QHpWJLkCwBHQhbdST7Xavcz.png)

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|<center>_Producción_</center>|<center>Production</center>|
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|<center>**Cámara**</center>|<center>**Camera**</center>|
|<center>Yeral Díaz</center>|<center>Yeral Díaz</center>|
|<center>**Edición**</center>|<center>**Edition**</center>|
|<center>@yeral-diaz</center>|<center>@yeral-diaz</center>|

|<center>Musicalización</center>|<center>Music</center>|
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|<center>La música usada en la producción  de este  video está libre de derechos de autor</center>|<center>The music used in the production of this video is royalty free</center>|

|<center><a href="https://youtu.be/KDzBGmPZxyI?si=3NWiouF3NPY0_Ogb" >Clarx & Shiah Maisel - Give Up Anti-pop</a></center>|
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![separadores para hive linea.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23tbM1ukPijiriQRbYeh9BW2dkuGMbeFGAQvmxWBCp7ETsboVppKLW48MamCSW79vdPF2.png)




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EDITOR DE IMÁGENES / IMAGE EDITION

[CANVA](canva.com) & PICSART

...

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▂ ▃ ▄ ▅ ▆ ▇ █ 𝓢𝓦𝓒 █ ▇ ▆ ▅ ▄ ▃ ▂
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<div class=pull-left><a
href="https://3speak.tv/user/yeral-diaz"><img src="https://files.peakd.com/file/peakd-hive/yeral-diaz/EoeHqzBfBKvSHPCiknABwkaj84bEySgDbKnXvvW9UNrVTyLSsAQYEtS3wBWMa5Pn4jU.png"><br/></a></center></div><div class=pull-right><a
href="https://www.instagram.com/yera1_diaz/?hl=es-la "><img src="https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png "><br/></a></center>
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![xd.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/EoiUM8keGMKJ2jKv3RBvHCMTdETjHnDMebvYwwcVQjEhtv5VLsgYAqcB484nWfm7xoA.png)

![20230117_141023_0000.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23y8uxA8Dy1uyyztNaKqB9SKm5SCEHAsr6kYSjPy8maj5NLZ3eHBnuntGdiBgFFd34aXh.png)



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#### *Contenido original por **Ұeral Ðiaz🤸‍♂***



*Original content for **Ұeral Ðiaz🤸‍♂***

*Traductor / Translator* 

[**DeepL**](https://www.deepl.com/translator)

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Dispositivo / Device: Redmi Note 11

Logos: @threespeak , @hiveio, @swc-oficial

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▶️ [3Speak](https://3speak.tv/watch?v=yeral-diaz/hmtsmdns)