Hello community of @Hive and @fulldeportes, today after a short time of many difficulties in my life I am back, emotionally well recovered and very optimistic to continue creating and sharing quality content on this wonderful platform and in this community that allows us to enjoy very good health and well-being, I hope you are very well and with the most positive energy that can exist in the universe to achieve all that you want to accomplish, Today I bring you an active routine of resistance exercises for the whole body with the help of a bottle of water. This will be a fairly demanding routine, of strength and sweat, but very simple and practical to perform from the comfort of home. Everyone remember that the practice of any sports activity is progressively taking place and so are the results. It is also important to keep in mind that we should never overload our body with exercises, everything must be aware of the extent of our evolution and physical adaptation; Now if we start...

🕑Sentadilla a la espalda / back squat 🕑

---

Para este ejercicio nos colocaremos el botellón en la espalda sosteniéndolo con ambos brazos manteniendo una postura de espalda recta y abriendo nuestras piernas a lo ancho de los hombros. Una vez teniendo la postura comenzaremos a flexionar las rodillas y haremos el mismo movimiento de sentadilla sin olvidarnos de sostener bien el peso para tener un mejor equilibrio y hacer los movimientos de manera óptima, logrando hacer el ejercicio y trabajar nuestro organismo. Este ejercicio lo haremos en 4 series de 20 repeticiones cada una.

For this exercise we will place the bottle on our back holding it with both arms maintaining a straight back posture and opening our legs shoulder width apart. Once we have the posture, we will begin to bend our knees and we will do the same squat movement without forgetting to hold the weight well to have a better balance and make the movements in an optimal way, managing to do the exercise and work our body. We will do this exercise in 4 series of 20 repetitions each.

---

---

🕑Sentadilla Sumo / Sumo Squat🕑

Con este ejercicio nos colocaremos con los brazos al frente de nuestro cuerpo, sosteniendo el botellon con ambas manos. Las piernas deben ir alineadas al ancho de nuestra cadera. Una vez tengamos la posición correcta empezaremos a flexionar haciendo fuerza en las piernas y brazos haciendo las sentadillas. Este ejercicio podemos hacerlo trabajándolo en 5 series de 15 repeticiones cada una.

With this exercise we will stand with our arms in front of our body, holding the bottle with both hands. The legs should be aligned to the width of our hips. Once we have the correct position we will begin to flex by making force in the legs and arms doing the squats. We can do this exercise by working it in 5 series of 15 repetitions each.

---

---

🕑Sentadilla sumo con abertura de piernas / Sentadilla sumo con abertura de piernas /🕑

Este ejercicio es el mismo que la sentadilla sumo solo que la abertura de piernas es mas exigente ya que el trabajo de fuerza y estiramiento mayormente es en el áreas de las piernas. Para este ejercicio nos colocaremos con las piernas bien separadas y flexionaremos haciendo presión en muslos y gemelos, sosteniendo siempre el botellón con agua al frente de nuestra postura. El movimiento será subir y bajar al mismo ritmo de los brazos. Este ejercicio lo podemos hacer en 10 series de 5 repeticiones cada una.

This exercise is the same as the sumo squat except that the leg opening is more demanding since the strength and stretching work is mostly in the leg areas. For this exercise we will stand with our legs wide apart and flex by pressing on the thighs and calves, always holding the bottle of water in front of our posture. The movement will be up and down at the same rhythm of the arms. We can do this exercise in 10 series of 5 repetitions each.

---

---

🕑 Peso muerto con inclinación de piernas / deadlift with leg incline🕑

Con este ejercicio nos colocaremos de pie apoyando en el suelo una sola pierna haciendo punto de equilibrio con los brazos abiertos. Una vez tengamos esta postura ejerceremos presión sosteniendo nuestro botellón con agua con un solo brazo y luego cambiamos trabajando de manera alterna. Este ejercicio lo podemos trabajar ejecutando 10 repeticiones por cada lado.

With this exercise we will stand with one leg resting on the ground, balancing with open arms. Once we have this posture, we will exert pressure by holding our bottle of water with one arm and then we will change by working alternately. We can work this exercise 10 repetitions on each side.

---

---

Autor: @Jonayegres90 / Author: @Jonayegres90

Fotografias mi propiedad, tomadas con mi equipo celular Alcatel1 con la ayuda de mi hermosa novia @cristzullys

Photographs of my property, taken with my Alcatel1 cell phone with the help of my beautiful girlfriend @cristzullys

---