Hola que tal mi gente de #hive y #swc espero se encuentren muy bien. Familia, 4to post de la serie Rutina para hacer tus primeras... en esta ocación "Pistol Squats". La rutina constará de solo cuatro ejercicios los cuales nos serviran de base para desarrollar fuerza y mas adelante poder hacer Sentadillas a una Pierna tranquilamente y en cantidades altas. Recuerden que estas rutinas van a ser nivel 0, es para personas que quieren comenzar en el mundo de la CALISTENIA o para quienes solo quieren mejorar su estado fisico. Estaré explicando detalladamente tecnica y postura correcta de los ejercicios para no dejarnos nada. Sin mas que agregar, vamos con la rutina.

Hello how are you my people from #hive and #swc I hope you are very well. Family, 4th post in the series Routine to do your first... on this occasion "Pistol Squats". The routine will consist of only four exercises which will serve as the basis to develop strength and later be able to do One Leg Squats calmly and in high quantities. Remember that these routines will be level 0, it is for people who want to start in the world of CALISTHENICS or for those who just want to improve their physical condition. I will be explaining in detail the technique and correct posture of the exercises so as not to leave anything behind. Without more to add, let's go with the routine.

1. 8reps X 4series - Pistol Squats Asistidas

Bueno amigos, para realizar esta progresión vamos a buscar algun poste o muro donde podamos apoyar la mano o brazo que usaremos. Teniendo eso procedemos a colocarnos en postura de trabajo unipodal (una sola pierna) si vamos a trabajar primero la pierna derecha, nos asistimos con el brazo derecho y viceversa. Procedemos a bajar, en este recorrido debemos tomar varias cosas en cuenta: 1. Nuestra rodilla debe sobre pasar levemente la punta de nuestro pie, para ello es necesario tener buena flexibilidad en nuestros tobillos. 2 Debemos buscar un punto medio de equilibrio, para ello vamos a rotar levemente nuestro tronco hacia la pierna que se flexiona. 3. No ayudarse demaciado con el brazo, muchos cometen ese error y por eso se estancan, usen la asistencia, pero no abusen.

Bien ya estando abajo, tengamos en mente el 3er punto, NO ABUSAR DE LA ASISTENCIA la idea es ganar fuerza, "Isaac pero no puedo bajar completo y subir" no te preocupes baja hasta donde tu flexibilidad y fuerza te permita, este es un entrenamiento progresivo, luego veras que podras bajar mas y subir sin problema.

1. 8reps X 4sets - Assisted Pistol Squats

Well friends, to carry out this progression we are going to look for a post or wall where we can support the hand or arm that we will use. Having that, we proceed to place ourselves in a unipodal work posture (one leg only) if we are going to work the right leg first, we assist ourselves with the right arm and vice versa. We proceed to go down, in this route we must take several things into account: 1. Our knee must slightly exceed the tip of our foot, for this it is necessary to have good flexibility in our ankles. 2 We must look for a midpoint of balance, for this we are going to slightly rotate our trunk towards the leg that is flexed. 3. Don't help yourself too much with your arm, many make that mistake and that's why they get stuck, use assistance, but don't abuse it.

Well now that we are down, let's keep in mind the 3rd point, DO NOT ABUSE THE ASSISTANCE the idea is to gain strength, "Isaac but I can't go down completely and go up" don't worry, go down as far as your flexibility and strength allow you, This is a progressive training, then you will see that you can go down more and go up without a problem.