✅ Rutina de Daria Pluzhnikova

 

 

 

Rutina de daria pluzhnikova 1

 






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Pluzhnikova Daria es una atleta rusa conocida por la fuerza de su cuerpo musculoso. Permítanos presentarles su viaje en el mundo del fitness. Ella es joven nació 17 de agosto en 2002 en Rusia, y se ha convertido en una de las culturistas más famosas del mundo por su increíble físico que no deja indiferente a nadie. Tiene un cuerpo muy masculino para muchos, pero sin duda es muy estético.

 

  • Peso: 75 kilogramos
  • Altura: 1.70 metros

Entrenamiento de Daria Pluzhnikova

No tenemos datos concreto de la rutina de Daria Pluzhnikova para hacernos una idea de como sería su rutina, sabemos que ella ama hacer Hip Thrust, levantando un peso impresionante de 300 kilos y en aumento. Sin duda el da un gran enfoque a las piernas, concretamente a los glúteos. A pesar de no tener una rutina de Daria Pluzhnikova ejercicios en el gimnasio.

 





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Rutina de daria pluzhnikova 2




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Podemos hacer una estimación de los ejercicios que realiza con el material que hemos encontrado en sus redes sociales. Y este sería el resultado de la rutina:

 

 

 

Día 1: Glúteos

  • Peso muerto rumano: 4 series x 12-8 repeticiones
  • Sentadilla goblet: 3 series x 12 repeticiones
  • Hip Thrust: 5 series x 10 repeticiones
  • Set Ups en máquina Smith: 4 series x 10 repeticiones
  • Curl femoral sentado: 3 series x 12 repeticiones

Día 2: Pectorales y brazos

  • Press banca: 4 series x 8 repeticiones
  • Aperturas en máquina: 3 series x 10 repeticiones
  • Extensión tríceps en polea: 4 series x 12-10 repeticiones
  • Curl bíceps en barra de polea baja: 4 series x 12-10 repeticiones
  • Copa mancuerna: 3 series x 10 repeticiones
  • Elevación mancuerna con dos manos (apoyado en respaldo): 3 series x 10 repeticiones

Día 3: Cuádriceps y abdominales

  • Sentadilla: 4 series x 12-8 repeticiones
  • Press pierna: 4 series x 10 repeticiones
  • Extensión cuádriceps: 3 series x 15 repeticiones
  • Sentadilla hack: 4 series x 10 repeticiones
  • Crunches abdominales: 3 series x 15 repeticiones:
  • Rueda abdominales: 3 series x 10 repeticiones

Día 4: Espalda

  • Peso muerto sumo: 4 series x 8-6 repeticiones
  • Jalón al pecho con agarre estrecho: 4 series x 10 repeticiones
  • Remo en barra T: 3 series x 12 repeticiones
  • Jalon unilateral apoyado en respaldo: 4 series x 10 repeticiones
  • Remo en máquina: 3 series x 12 repeticiones

Día 5: Glúteos y hombros

  • Patada trasera en polea: 4 series x 10 repeticiones
  • Hip Thrust: 4 series x 8-6 repeticiones
  • Sentadilla búlgara: 3 series x 12 repeticiones
  • Press militar mancuernas: 4 series x 8 repeticiones
  • Elevaciones laterales con mancuernas sentado: 3 series x 12 repeticiones

Día 6 y 7: Descanso

Estos dos días se los toma de descanso total, para tener una recuperación muscular.





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(function ($) { var $self = $('.adace-loader-67483e07c1074'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c1074 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c103c%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c1074(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c1074(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Como mencionamos antes esta no es la rutina de Daria Pluzhnikova exactamente, es sólo una aproximación con los datos que hemos logrado recopilar. Esperamos que le sea de utilidad y puedan disfrutarlo y conseguir grandes resultados. Hemos analizado el cuerpo de Daria Pluzhnikova para extraer esta rutina y ver los resultados que ella misma tiene. Viajes y turismo

 

 





(function ($) { var $self = $('.adace-loader-67483e07c0a20'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c0a20 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c09b6%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c0a20(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c0a20(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483e07c0b1b'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c0b1b = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c0ada%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c0b1b(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c0b1b(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483e07c0bc1'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c0bc1 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c0b7b%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c0bc1(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c0bc1(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


En cuanto a la dieta de Daria Pluzhnikova no hemos logrado encontrar nada de información por lo que no nos atrevemos a dar una información concreta. No obstante, en nuestra web puedes encontrar dieta alimenticias gratis.

 






(function ($) { var $self = $('.adace-loader-67483e07c144b'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c144b = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c140b%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c144b(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c144b(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483e07c14ed'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c14ed = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c14b3%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c14ed(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c14ed(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483e07c157d'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c157d = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c1545%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c157d(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c157d(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->









(function ($) { var $self = $('.adace-loader-67483e07c1808'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c1808 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c17c8%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c1808(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c1808(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483e07c18aa'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c18aa = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c186e%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c18aa(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c18aa(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483e07c1936'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483e07c1936 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483e07c1900%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c1936(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483e07c1936(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


✅ Rutina de Daria Pluzhnikova

Día 1: GlúteosDía 2: Pectorales y brazosDía 3: Cuádriceps y abdominalesDía 4: EspaldaDía 5: Glúteos y hombrosDía 6 y 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-de-daria-pluzhnikova-5629-0.jpg

2025-01-12

 

Rutina de daria pluzhnikova 1
Rutina de daria pluzhnikova 1
Rutina de daria pluzhnikova 1
Rutina de daria pluzhnikova 1

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