✅ Rutina completa de Ana Cozar

 

 

 

Rutina completa de ana cozar 1

 






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(function ($) { var $self = $('.adace-loader-67483db054757'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483db054757 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483db05471d%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db054757(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db054757(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







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Ana Cozar nació en Madrid, España, el 27 Septiembre de 1981. Aunque actualmente vive en Colombia. Ana siempre exhibió tanta fuerza y ​​tenacidad cuando era niña y siempre tuvo una pasión por la buena forma física. Fue este impulso lo que hizo que la joven Cozar se uniera al kickboxing incluso antes de que fuera mayor y estuviera en forma.

 

Ella se ha convertido en una inspiración para muchas mujeres que desean un cuerpo bien desarrollado muscularmente como Ana Cozar. Por eso para estas mujeres os traemos una recopilación.





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  • Peso: 68 kilogramos
  • Altura: 1.66 metros

Entrenamiento de Ana Cozar

La rutina de ejercicios en el gimnasio de Ana Cozar es bastante difícil de aclarar porque siguiendo sus redes sociales podemos ver una gran variedad de rutinas. Por lo que no tenemos muy claro como es el entrenamiento Ana Cozar realiza, simplemente va cambiando ejercicios cada poco. Pero no obstante aquí os vamos hacer un ejemplo de como podría ser la rutina de espana927 para conseguir ese bello cuerpo.

 

 





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(function ($) { var $self = $('.adace-loader-67483db05529f'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483db05529f = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483db055266%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db05529f(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db05529f(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483db05532c'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483db05532c = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483db0552f5%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db05532c(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db05532c(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Rutina completa de ana cozar 2




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(function ($) { var $self = $('.adace-loader-67483db051824'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483db051824 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483db0517ef%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db051824(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db051824(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483db05189d'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483db05189d = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483db05186f%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db05189d(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db05189d(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Sabemos que últimamente sigue un entrenamiento enfocado al Cossfit, pero sigue haciendo rutinas habituales de gimnasio. Al parecer parece que hace entrenamientos de Crossfit para entrenar el tren superior, y para ganar masa muscular en las piernas lo hace en el gimnasio. Mejores Opiniones y reviews

 

 

 

Dia 1: Piernas

  • Peso muerto rumano (peso libre): 3 series x 20-15-12 repeticiones
  • Hack squat: 3 series x 20-15-12 repeticiones
  • Curl femoral de pie: 3 series x 20-15-12 repeticiones
  • Sentadilla pendular: 3 series x 20-15-12 repeticiones
  • Sentadilla en máquina Smith: 3 series x 20-15-12 repeticiones
  • Step Ups en máquina: 3 series x 20-15-12 repeticiones
  • Sentadilla búlgara en máquina: 3 series x 20-15-12 repeticiones
  • Press pierna: 3 series x 20-15-12 repeticiones

Día 2: Tren superior

  • Snatch: 5 series x 6-3 repeticiones
  • Tirar de la cuerda (arrastrar peso): 3 series
  • Elevaciones piernas abdominales: 3 series x 20-15-12 repeticiones
  • Saltos comba: 10-15 minutos
  • Tirar balon medicinal contra pared: 3 series x 20-15-12 repeticiones
  • Saltos de caja: 3 series x 10 repeticiones
  • Clean and Jerks: 5 series x 3-1 repeticiones

Día 3: Core

  • Cardio 30-45 minutos
  • Saltos caja + flexiones: 5 series x 15 repeticiones
  • Elevaciones de piernas estando echada (abdominales): 3 series x 20 repeticiones
  • Crunches abdominales: 3 series x 15 repeticiones

Día 4: Piernas

  • Step ups en máquina: 3 series x 20-15-12 repeticiones
  • Press horizontal (una pierna alternando): 3 series x 10 repeticiones
  • Sentadilla en máquina: 3 series x 20-15-12 repeticiones
  • Zancadas en máquina: 3 series x 15-12-10 repeticiones
  • Curl femoral de pie + Curl sentado femora: 3 series x 15-12-10 repeticiones
  • Peso muerto rumano en máquina Smith (unilateral): 3 series x 15 repeticiones
  • Sentadilla búlgara con mancuerna: 3 series x 10 repeticiones

Día 6: Tren superior

  • Flexiones con salto: 4 series x 10 repeticiones
  • Peso muerto: 4 series x -6 repeticiones
  • Subir cuerda: 3 series
  • Arrastre de objeto: 3 series
  • Snatch: 5 series x 5-3 repeticiones
  • Escalada

Día 6: Piernas

  • Tijera profunda: 5 series x 15 repeticiones (alternando pierna)
  • Sentadilla profunda: 1 series x hasta el fallo
  • Press pierna + Sentadilla libre: 4 series x 20-15-15-15 repeticiones
  • Extensión cuádriceps + Sentadillas: 5 series x 20-15 repeticiones

Día 7: Descanso






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(function ($) { var $self = $('.adace-loader-67483db055738'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483db055738 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483db0556fe%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db055738(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483db055738(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







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Este día se lo toma de descanso total, recuperación muscular.

 

 





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✅ Rutina completa de Ana Cozar

Dia 1: PiernasDía 2: Tren superiorDía 3: CoreDía 4: PiernasDía 6: Tren superiorDía 6: PiernasDía 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-completa-de-ana-cozar-5603-0.jpg

2025-01-12

 

Rutina completa de ana cozar 1
Rutina completa de ana cozar 1
Rutina completa de ana cozar 1
Rutina completa de ana cozar 1

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