NanetteOrellana
Region: US
Saturday 03 August 2024 18:05:16 GMT
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arriojalaura7 :
Gracias 🥺🥺💓
2024-08-12 03:11:53
3
pompecho :
🙏🙏
2024-08-09 17:27:34
1
Axel Terraza :
Tienes un gran corazón mi querida Nanette, que lindo de tu parte lo que estás haciendo! 😋❤️
2024-08-04 12:58:02
1
E Z 1 :
Gracias por el vídeo. No a las dictaduras.
2024-08-03 18:10:14
1
Bravo1VZLA :
Gracias hermosa. Dios te bendiga. TQM😍❤️🌹🇻🇪⛓️🪓 El pueblo esta rompiendo sus cadenas.🙏🏼
2024-08-04 06:04:45
0
arriojalaura7 :
💓💓💓❤️❤️❤️
2024-08-12 03:11:31
0
Tinavolpem :
Cada granito de arena cuenta para esto que estamos viviendo, gracias por tomarte el tiempo y tu plataforma para ayudar, eres inspiración🫂❤️🩹🇻🇪
2024-08-05 17:51:25
0
Antony :
Gracias amore mio 🙌🏻🇻🇪
2024-08-05 13:40:48
0
Héctor Carmona Molinari KOTTO :
Que generosa tu actitud Nanette.Aqui, 🇪🇸tengo muchos amigos venezolanos y todos los latinos apoyamos en nuestra medida. 👍🇦🇷🇪🇸
2024-08-04 18:13:27
0
armandoantoniolopez :
🤗🤗🤗🤗😘
2024-08-04 15:02:00
0
𝙖𝙣𝙘𝙝𝙤𝙧𝙨𝙖𝙣𝙫𝙞𝙡𝙨 :
I love that you came out transparent about abstaining from having an opinion and only offered help I wished more people had the confidence and maturity to do so ❤️
2024-08-04 07:27:06
0
Sebastian Carballo :
hermosa 😍😍
2024-08-04 05:26:29
0
Nacho Macias :
🖤🖤🖤
2024-08-04 01:42:03
0
PedroV :
Gracias !!! 👏
2024-08-04 00:37:04
0
VECE :
Te amo mas
2024-08-03 23:42:04
0
El gato 🐈 :
Creo que te amo
2024-08-03 20:14:36
0
Angel Eduardo Faria :
por favor
2024-08-03 18:50:16
0
Angel Eduardo Faria :
divulga por estos medios que se necesita intervención urgente
2024-08-03 18:50:03
0
Eduardo Torres :
🥰🥰🥰
2024-08-03 18:28:44
0
To see more videos from user @nanetteorellana, please go to the Tikwm
homepage.
![Healthy knees at home [ save this one for later and read below] Rodillas saludables hechas en casa [traduce la descripción y salvalo] If we want healthy knees, we need to strengthen what supports them in the first place. Si queremos unas rodillas saludables debemos de fortalecer todo lo que las soportan. The workout: Tibialis Raises 3 x 15-20 reps Strengthens the tibialis anterior, which helps control the ankle and foot as you land, walk, run and decelerate. Think of this as strengthening the system below the knee so forces can be managed throughout the lower leg. Wall Squat + Heel Raises 3 x 12-15 This combines an isometric quad demand with calf/ soleus work. The quads are one of the primary muscular systems we want strong for knee health. Wall Squat + Alternating Knee Extension 3 x 6-8/side Your supporting leg has to maintain an isometric contraction while the opposite leg moves. This builds quad endurance, pelvic control and single-leg stability while teaching you to control the knee independently. Reverse Nordics 3 × 8-10 Helps build quadriceps strengthening and hip flexor mobility. Stronger knee extensors are particularly important because quadriceps strengthening supports knee function and patellofemoral pain. Foam-Roller Single-Leg Bridge ISO on Ball of Foot — 3 x20-30 sec/side Heel elevated on the foam roller, pressure through the ball of the foot, hips elevated. Why: Creates an isometric challenge for the posterior chain while requiring the calf, hamstrings and glutes to stabilize the leg. It complements the quad-dominant work by strengthening the back side of your body. Wall-Supported Single-Leg Calf Raise — 3 × 10-15/side Builds unilateral calf strength and ankle control. Your knee doesn't function in isolation. The foot, ankle, knee and hip work together every time you walk, run, jump or change direction. This is an easy routine you can start adding a few times a week. Let me know how you feel and happy knees hazesta rutina fácil dos veces por semana y dime que tal te va! #childofgod #strengthtraining #kneehealth #healthyknees #athomeworkout](/video/cover/7675455261322104095.webp)
