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      "body": "@@ -503,16 +503,181 @@\n omen. %0A%0A\n-\n \n+!%5Bphotodune-11430471-crunch-xs2-534x330.jpg%5D(https://cdn.steemitimages.com/DQmWPqtPbimpPAWBqKTAEjn8wVrJbzjirQ6Q3nxURqt6KZP/photodune-11430471-crunch-xs2-534x330.jpg)\n %0A%0A2.  Ru\n@@ -810,16 +810,149 @@\n ales. %0A%0A\n+!%5BHow-Do-Russian-Twist.jpg%5D(https://cdn.steemitimages.com/DQmbX2zXDYSr7UAv9DdUdofaAAKnSdmaaEPnNZoYFLHDVHV/How-Do-Russian-Twist.jpg)%0A%0A\n 3. Plank\n@@ -1083,130 +1083,588 @@\n z.%0A%0A\n-4. Knee Raises %0APara seguir trabajando la parte baja de abdomen haremos este ejercicio para as%C3%AD trabajar la parte inferior\n+!%5Bphotodune-14187317-sports-woman-doing-plank-exercise-xs-548x330.jpg%5D(https://cdn.steemitimages.com/DQmQhdFrzLVa8ZAgyPFqnrozy8rui3cbKQj4R7KgUUPyCcu/photodune-14187317-sports-woman-doing-plank-exercise-xs-548x330.jpg)%0A%0A4. Knee Raises %0APara seguir trabajando la parte baja de abdomen haremos este ejercicio para as%C3%AD trabajar la parte inferior.%0A%0A!%5BKnee-Raises-1.png%5D(https://cdn.steemitimages.com/DQmZwSAEJbZNdxw12F7SDppEMjNYuSXREE3o7Dky4HTWPrU/Knee-Raises-1.png)%0A%0A!%5BKnee-Raises-2.png%5D(https://cdn.steemitimages.com/DQmZyxtFagyWarFBL5RQiLhUTx9ymVqZCgmE9js66KSL3YJ/Knee-Raises-2.png)\n %0A%0A5.\n@@ -1759,122 +1759,579 @@\n tado\n+.\n  %0A%0A\n-6. High knee taps %0APor %C3%BAltimo haremos este ejercicio para realizar cardio y abdomen con esto habremos culminado\n+!%5BHow-To-Do-Side-Plank.jpg%5D(https://cdn.steemitimages.com/DQmPopPXTso7uBatznk3hrHBak1d9oC9Z3h9PR6n34dkrBH/How-To-Do-Side-Plank.jpg)%0A%0A6. High knee taps %0APor %C3%BAltimo haremos este ejercicio para realizar cardio y abdomen con esto habremos culminado %0A%0A!%5Bhigh-knees-1.jpg%5D(https://cdn.steemitimages.com/DQmW553NY9JSbQpgMgdEtUgMarLUda3cFbdNQJoWtgGkPEd/high-knees-1.jpg)%0A%0AEsta rutina ser%C3%A1n de 4 repeticiones de 45 sec cada ejercicios con 15 sec de descanso entre ejercicio y ejercicio, al culminar la primera rutina debemos descansar un 1 minuto y comenzar con la siguiente. \n  %0A%0AR\n",
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      "author": "lushwords",
      "body": "Hola Fiteros! Espero que su semana haya sido lo más activa posible. Hoy les traigo 6 ejercicios de abdominales para realizarlos en casa. \n\nCómo bien saben la comunidad de G & F Fitness les trae los mejores ejercicios para mantenerse en forma y gozar de buena salud. \n\nRecuerden siempre antes de empezar cada entrenamiento calentar y estirar con el fin prevenir una lesión. \n\n1. Crunches \nEste ejercicio no nos puede faltar en nuestra rutina de abdominales, con ella trabajamos la parte superior del abdomen. \n\n\n\n2.  Russian twist \nUnos de mis favoritos a la hora de hacer esta rutina en casa ya que trabajamos parte superior del abdomen y laterales. \n\n3. Plank \nPara mi este es un ejercicio funcional básico para fortalecer nuestro centro ya que trabajamos diferentes músculos a la vez.\n\n4. Knee Raises \nPara seguir trabajando la parte baja de abdomen haremos este ejercicio para así trabajar la parte inferior\n\n5. Lateral plank \nEste ejercicio en mi rutina nunca falta para fortalecer todo nuestro costado \n\n6. High knee taps \nPor último haremos este ejercicio para realizar cardio y abdomen con esto habremos culminado \n\nRecordemos que si queremos tener nuestros cuadritos o estar tonificados en la zona abdominal debemos recordar que la comida es sumamente importante. Así bien decimos que 30% es el ejercicio y 70% alimentación, por ello debemos comer sanos \n\nEspero les haya gustado este post recuerda darle like y comentar, si quieres que hablemos de algún tema hazlo saber en los comentarios.",
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      "body": "Un cereal nutritivo, rico y fácil de preparar, nos ayuda si estamos en fase de volumen o en pérdida de peso, un alimento con diferentes aspectos nutricionales que ayudan a nuestro cuerpo.\n\t\nCon diferentes componentes nutritivos como lo son las vitaminas, proteínas, carbohidratos y grasas, lo que conlleva a que este alimento tengas grandes beneficios para nuestro cuerpo. \n\n![IMG_20180714_164436.jpg](https://cdn.steemitimages.com/DQmT2pUE3HPctWCbiiB6JDHCJCjfd1RYjVp2gBKuJ9tzRFw/IMG_20180714_164436.jpg) \nFoto: G&F Fitness, 2018\n\nA continuación mencionaremos los 10 beneficios de la avena:\n\nContiene aminoácidos en la cual estimula el hígado con esto se encarga de depurar los compuestos pesados del organismo.\n\nLa avena tiene mucha fibra la cual ayuda a tener una muy buena digestión para así estabilizar los niveles de la azúcar.\n\nEste punto va relacionado con el anterior ya que la fibra ayuda a facilitar el tránsito intestinal  y evita el estreñimiento.\n\nTiene otro gran beneficio que tiene alto contenidos de proteína.\n\nLa avena tiene un componente de origen vegetal la cual ayuda a prevenir el riesgo de cáncer\n\n La avena es un carbohidrato de absorción lenta la cual nos ayuda a tener más tiempo de saciedad.\n\nAdemás contiene grasas buenas lo que ayuda a disminuir el colesterol malo.\n\nNos ayuda a mantener el sistema nervioso central ya que tienes vitaminas de la B.\n\nAyuda a controlar la tiroides por el yodo que contiene.\n\nPrevenimos la desmineralización ósea por el calcio contenido en la misma.\n\nCon estos beneficios mencionados ¿qué estás esperando para consumir este rico cereal?\n\nG&F Fitness",
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      "body": "![dims.jpg](https://steemitimages.com/DQmY5dY4EQPdcXwLNefWTtNd6vzfCxvcsnheT1hVX1VZDbg/dims.jpg)\nFar Cry 5 como se puede apreciar en su quinta entrega de la saga ya mítica de “Far Cry”, ubisoft ha apostado por el entorno en Estados Unidos y un tema, que para muchos ha sido polémico “una secta religiosa”.\n\nAhora bien, el juego como se mencionó anteriormente se desarrolla en Los Estados Unidos de Norteamérica, donde se explorarán lugares al igual que en las anteriores entregas de Far Cry. Además, también nos brinda horas de diversión entre misiones, liberación de campos, ayuda de amigos, explosiones increíbles, tiros, manejos y muchísimas otras cosas que se pueden encontrar a medida que se avanza en el juego, puedo afirmar que es un juego fascinante. \n\nFar Cry 5 la innovación que veremos en esta saga es una mejora evidente en  muchos aspectos, como lo ha sido el manejo, el disparo, las ayudas del juego, gráficos, las armas, la Inteligencia Artificial, etc. Se debe resaltar que se mantiene esa esencia en Far Cry, siempre sorprendiendonos con su jugabilidad en destruir, explotar y matar todo a nuestro paso.\n\n\n“Disparatado, frenético y explosivo” -3D Juegos- 9/10 \n\n![far_cry_5__nombre_provisional_-3755646.jpg](https://steemitimages.com/DQmQeP7WvYRh3ork5usrNR27nhtTiYhnRpNwgKCBURrSWr5/far_cry_5__nombre_provisional_-3755646.jpg)\n\nEn esta entrega de Far Cry contamos con un líder bastante peculiar llamado Joseph Seed, lo podríamos comparar con el villano mítico de Far Cry 3 “Vaas Montenegro”, el cual fue,mucho más amado que odiado por sus fans. El juego nos lleva a ocuparnos de los líderes de las zonas a lo largo del mapa, un tanto parecido a lo que tuvimos en Ghost Recon Wildlands. Estos líderes son los hijos de Joseph Seed que tendremos que eliminar uno por uno para así poder llegar al padre de estos, el esperado Seed. \n\n“Ubisoft nos ha sorprendido a casi todos los niveles” -IGN- 9/10 \n\n\nLa verdad Ubisoft Montreal nos ha vuelto a sorprender con la nueva entrega de Far Cry 5 dejándonos encantados tras horas de juego, de verdad, el juego no deja de sorprendernos. Después de pasar horas en la consola, puedo darle una valoración a dicho juego la cual es...\n![Far Cry reputacion.png](https://steemitimages.com/DQmWEmxjoWrsLPyiLUSySZr6spXhtqQpMNMWVr68z3xRRp1/Far%20Cry%20reputacion.png)\n\nespero comentarios por parte de ustedes amantes de esta saga",
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