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      "body": "<html>\n<blockquote>REALIZA ESTOS EJERCICIOS PARA TENER LAS MEJORES PIERNAS:</blockquote>\n<ol>\n  <li>&nbsp;<strong>Extensiones en (MAQUINA): </strong>Para empezar nos iremos a la maquina de pierna (extensiones) y realizaremos <strong>(4) series de (12) repeticiones , </strong>trataremos de realizarla lo mas despacio posible , aquí les dejo la imagen de guía .</li>\n</ol>\n<p>&nbsp;Así es la maquina donde deben empezar.</p>\n<p>https://image.ibb.co/ergJfK/extensiones_pierna.jpg</p>\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;2. &nbsp;<strong>&nbsp;Sentadillas: </strong>Cuando realicen sentadillas traten de tener las rodillas firmes y que no tiemblen igual que los tobillos , (para evitar lesiones) , realizaran<strong> (4) series de (12) repeticiones </strong>. Aquí les dejo la imagen de guía .</p>\n<p>&nbsp;Asi deben realizar el ejercicio con espalda firme y recta, que no se doble en ningún momento para evitar lesiones.</p>\n<p>https://image.ibb.co/fTi3Ee/sentadillas.jpg</p>\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;3. &nbsp;&nbsp;<strong>Prensa: </strong>Algo muy importante de este ejercicio es que cuando estén haciendo no extiendan las rodillas al máximo por que se puede salir de su lugar y no suban rápido porque se pueden lesionar con el tiempo. Pero si lo realizan como yo les digo no le pasara nada de eso , harán <strong>(4) de (10) repeticiones</strong>, con un peso que sea ni tan liviano ni tan pesado. Aquí les dejo la imagen de guía.&nbsp;</p>\n<p>&nbsp;Como les dije cuando suban las piernas lentamente y no extiendan completa las piernas , que queden un poco flexionadas.</p>\n<p>https://image.ibb.co/nk80Sz/prensa.jpg</p>\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;4. &nbsp;&nbsp;&nbsp;<strong>Avanzadas: </strong>Para realizar este ejercicio NO deben pasar las rodillas mas adelante de la punta del pie, deben subir y bajar rectos , realicen <strong>(4) series de (12) repeticiones </strong><em><strong>.</strong></em> Aquí les dejo la imagen de guía .</p>\n<p>&nbsp;Así deben realizar el ejercicio , rectos y firmes .</p>\n<p>https://image.ibb.co/nySc7z/avanzadas.png</p>\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;5. &nbsp;&nbsp;<strong>&nbsp;Curl de piernas de pie (Femoral): </strong>Pueden realizar este ejercicio de pie que cuenta como <strong>1 </strong>ejercicio y tumbado cuenta como el segundo ejercicio de FEMORAL , si lo hacen de pie &nbsp;solo deben subir las pantorrillas sin despegar la piernas de la maquina , realicen<strong> (4) series de (12) repeticiones</strong> . Aquí les dejo la imagen guía.</p>\n<p>&nbsp;https://image.ibb.co/cWfTfK/FEMORAL.jpg</p>\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;6. &nbsp;&nbsp;<strong>Pantorrillas: </strong>Para terminar con todas las partes de la pierna , terminaremos con pantorrillas , deben realizar <strong>(5) series de (15) repeticiones </strong>, háganlo lo mas lento posibles aquí les dejo la imagen guía.</p>\n<p>&nbsp;Este es el primer ejercicio de pantorrillas a realizar.&nbsp;</p>\n<p>https://image.ibb.co/jTqdfK/pantorrillas_1.jpg</p>\n<p>&nbsp;Este es el segundo y ultimo ejercicio para terminar piernas .</p>\n<p>https://image.ibb.co/jTqdfK/pantorrillas_1.jpg</p>\n<p>&nbsp;</p>\n<p>&nbsp;GRACIAS POR VER MI POST , ESPERO LES AYUDE MUCHO Y CUALQUIER DUDA O PREGUNTA DÉJENLO EN LOS COMENTARIOS , VOTEN QUE GRACIAS A LOS VOTOS PODREMOS MEJORAR LA CALIDAD DE LOS POST Y ME MOTIVA A SEGUIR SUBIENDO POST.</p>\n<p>&nbsp;LAS IMÁGENES FUERON SACADAS DE : www.vitonica.com / www.tuladofitness.com</p>\n</html>",
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      "body": "hola amigo muy interesante tu publicación, ciertamente hay que saber  como realizar los ejercicios para evitar cualquier lesión.\nPor cierto, sabes que la etiquetas son importantes para dar visibilidad, y para que los curadores te vean y tengas exito en tus escritos, la etiqueta **introduceyourself**  es solo para cuando te estas presentando, asi que utiliza ese espacio para colocar otra que te de mas chance de ganar un voto. Saludos",
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