Saludos queridos amigos de la comunidad SWC, soy @jesusaguilarvz Aquí les dejo tres variaciones del puente un ejercicio muy bueno para trabajar la flexibilidad de la espalda, en la zona alta, zona media y zona baja, debo confesar que estos ejercicios fueron mis favoritos y los hacía mucho cuando comencé en el deporte, había dejado de practicar flexibilidad durante mucho tiempo y ya la retomé y bueno les traje esas tres variaciones.
Greetings dear friends of the SWC community, I am @jesusaguilarvz Here I leave you three variations of the bridge, a very good exercise to work on the flexibility of the back, in the upper area, middle area and lower area, I must confess that these exercises were my favorites and I used to do them a lot when I started in the sport, I had stopped practicing flexibility for a long time and I already took it up again and well I brought you those three variations.
Objetivo 1
Objective 1
En esta variación es importante ya tener un dominio del Puente tradicional, ya que tendremos que tocar la pared con el pectoral y trata de siempre querer ir hacia atrás y mantener pegado toda la zona del pectoral con la pared y mantener toda la planta de los pies en el suelo.
In this variation it is important to already have mastery of the traditional Bridge, since we will have to touch the wall with the pectoral and try to always want to go backwards and keep the entire pectoral area glued to the wall and keep the entire sole of the feet. on the floor.
Objetivo 2
Objective 2
En esta variación la flexibilidad de hombros y la de la espalda media es esencial, la idea es ir llevando los pies hasta que este casi al nivel del suelo, es un ejercicio muy bueno para sacar hollow back que es una de mis figuras del handstand favoritas.
In this variation, the flexibility of the shoulders and the middle back is essential, the idea is to bring the feet until they are almost at ground level, it is a very good exercise to get hollow back, which is one of my favorite handstand figures.
Objetivo 3
Objective 3
Esta es muy buena, para mi es la mejor, fue la que me llevo a conseguir hacer el handstand Escorpión, y me llevo mucho la flexibilidad de la espalda y de los hombros a un nivel avanzado, traten de extender los hombros en la otra barra, colocando la espalda alta en la paralela, y las piernas tienes que llevarlas los más hacia atrás posible
This is very good, for me it is the best, it was the one that led me to achieve the Scorpion handstand, and I took the flexibility of the back and shoulders to an advanced level, try to extend the shoulders on the other bar , placing the upper back in parallel, and the legs you have to take them as far back as possible
Woo!
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