[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeihacflyf25657fcdlcl74kbzjijcanxyiid7s5ps52kqv6tht3ibm/)](https://3speak.tv/watch?v=ramsses-sw25/bbxoujjo) ▶️ [Watch on 3Speak](https://3speak.tv/watch?v=ramsses-sw25/bbxoujjo) --- |

full deportes| |-| |![VideoCapture_20240121-154738.jpg](https://files.peakd.com/file/peakd-hive/ramsses-sw25/23yTccQbzuZAi5NrXHzuN52bXrRue8UT3w9X3EgVDziidAi6bsqgnvSoHmf7x7LRvxwE2.jpg)| |-|

Rutina de hefesto en casa con liga de asistencia

Hephaestus routine at home with assistance league

--- |SPANISH 🇪🇸|ENGLISH 🇺🇸| |-|-|

Saludos amigos y amigas de

Hive

y compañeros de la comunidad

full deportes, soy ramsses y a continuacion les traere una rutina de hefesto que he estado realizando en casa para recuperar mi maximo nivel de hefesto, cabe recalcar que anteriores veces podia hacer hasta 5 repeticiones en hefesto, hoy en dia solo puedo 2, ahora he decidido traer el secreto para que ustedes tambien puedan sacarlo.

Greetings friends of

Hive

and colleagues from the

community full sports, I am ramsses and below I will bring you a hephaestus routine that I have been doing at home to recover my maximum level of hephaestus, it should be noted that previous times I could do up to 5 repetitions in hephaestus, today I can only do 2, now I have decided to bring the secret so that you can also get it out.

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Video

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Debemos tener en cuenta que esta rutina es para personas avanzadas en la calistenia, ya que son ejercicios que pueden traer lesiones si no se realizan con el debido cuidado, uno de esos es, el agarre en las muñecas, la fuerza que aplicas al subir y la asistencia de la liga para que te ayude a subir con facilidad.

We must keep in mind that this routine is for people advanced in calisthenics, since they are exercises that can cause injuries if they are not performed with due care, one of those is the grip on the wrists, the force you apply when going up and league assistance to help you climb with ease.

--- |Ejercicio 1|Exercise 1| |-|-| ---

**3 hefestos con ligas y 3 sets.** > **3 hephaestus with garters and 3 sets.** --- |![Picsart_24-01-21_16-01-48-155.jpg](https://files.peakd.com/file/peakd-hive/ramsses-sw25/AKZnVY8j2LjXGMvBVSJD8RYN73kjMLiKBUrtc8CQ8ktU2pe7hzPoGZqLgePbDLh.jpg)| |-| |Ejercicio 2|Exercise 2| |-|-| ---

**Back lever touch supino, haremos el maximo tiempo y 3 sets.** > **Back lever touch supine, we will do the maximum time and 3 sets.** --- |![VideoCapture_20240121-154738.jpg](https://files.peakd.com/file/peakd-hive/ramsses-sw25/23yTccQbzuZAi5NrXHzuN52bXrRue8UT3w9X3EgVDziidAi6bsqgnvSoHmf7x7LRvxwE2.jpg)| |-| --- |Ejercicio 3|Exercise 3| |-|-| ---

**5 repeticiones en hefestos con liga, este sin subir completamente y haremos 3 sets.** > ** 5 repetitions in hephaestus with garter, this one without going up completely and we will do 3 sets.** --- |![Picsart_24-01-21_16-03-39-127.jpg](https://files.peakd.com/file/peakd-hive/ramsses-sw25/AK6VR3PHoLRtnubAxNKdFyevQDK4CBorqyuCeo3rb7tRJBtnRFY5fzf93NDR8Ts.jpg)| |-| --- |Ejercicio 4|Exercise 5| |-|-| ---

**Estos 2 ejercicios seran mantener el maximo tiempo en tuck de hefesto, supino y prono, haremos 3 sets.** > **These 2 exercises will be to maintain the maximum time in hephaestus tuck, supine and prone, we will do 3 sets.** --- |![Picsart_24-01-21_16-04-54-356.jpg](https://files.peakd.com/file/peakd-hive/ramsses-sw25/AK6Su88oBLCT5g1vuLazpYA6rakzBFguVRrdymWi3cuoGhMUfQSELkSgaSb2vAB.jpg)| |-| ---

**Espero les guste mi contenido traere muchos mas a mi blog comenten y siganme sin mas nada que decir nos vemos en una siguiente entrega.** > **I hope you like my content, I will bring many more to my blog, comment and follow me without anything else to say, see you in a next installment.** ---- |Créditos|Credits| |-|-| |Camára|Camara| |@ramsses-sw25|@ramsses-sw25| |Edición|Edition| |@ramsses-sw25|@ramsses-sw25| |Musicalización|Music| |La música usada en el vídeo esta libre de derechos de autor|The music used in the video is free of copyright| |Música proporcionada por NoCopyrightSounds|Music provided by NoCopyrightSounds| |pill - no Copyright sound| |-| ----- |

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Ramsses Moncada - Creando Contenido de Calidad

✳ ∙∙·▫▫ᵒᴼᵒ▫ₒₒ▫ Ramsses ▫ₒₒ▫ᵒᴼᵒ▫▫·∙∙✳

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