Aprende Hacer Handstand Push Ups con estos Ejercicios
Learn to Do Handstand Push Ups with These Exercises
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English
Saludos queridos amigos de la comunidad SWC soy @jesusaguilarvz aquí les traigo unas series de ejercicio de fuerza y de memoria muscular para que aprendas hacer las handstand push ups de forma correcta y con una base sólida.
Greetings dear friends of the SWC community, I am @jesusaguilarvz, here I bring you a series of strength and muscle memory exercises so that you learn to do the handstand push ups correctly and with a solid base.
Requisitos
Requirements
Como requisito principal, recomiendo tener una base sólida de parada de manos, donde aguantar de 20 a 30 segundos sin problemas, y una serie de ejercicios básicos, como flexiones en pika y flexiones en la pared.
As a main requirement, I recommend having a solid handstand base, where you can hold for 20 to 30 seconds without problems, and a series of basic exercises, such as pika push-ups and wall handstand push-ups.
Rutina
Routine
Flexiones Pika
Pika push-ups
Parada de manos asistida por la pared
Wall Assisted Handstand Pus Ups
memoria muscular
muscle memory
Flexiones Pika
Pika push-ups
En esta flexión siempre buscaremos hundirnos en el pectoral para que nuestro hombro se haga más fuerte, tenemos que intentar tener los codos hacia adentro para que nuestros tríceps tengan un papel protagónico en este ejercicio.
In this flexion we will always seek to sink in the pectoral so that our shoulder becomes stronger, we have to try to have our elbows inward so that our triceps have a leading role in this exercise.
Parada de manos asistida por la pared
Wall Assisted Handstand Pus Ups
En este ejercicio es bueno buscar dominarlo haciendo series de 6 con 10 repeticiones, recordando el ejercicio anterior, manteniendo los codos hacia adentro y hundiendo el pecho cada vez que bajamos.
In this exercise it is good to seek to dominate it by doing series of 6 with 10 repetitions, remembering the previous exercise, keeping the elbows inward and sinking the chest every time we go down.
Memoria muscular
Muscle memory
En este ejercicio es bueno buscar dominarlo haciendo series de 6 con 10 repeticiones, recordando el ejercicio anterior, manteniendo los codos hacia adentro y hundiendo el pecho cada vez que bajamos.
These two exercises are very easy to assimilate. We will try to do a negative Push Up but always forward, never down. The correct way to do handstand Push Ups is to go forward and down.
Estos son ejercicios de fuerza, les recuerdo que cuando se entrena fuerza los descanso deben de ser largos, la idea es que nuestro cuerpo se sienta descansado para volver a realizar el ejercicio.
These are strength exercises, I remind you that when you train strength, the breaks must be long, the idea is that our body feels rested to perform the exercise again.
Muchísimas gracias por ver el post espero les haya gustado este contenido y espero que veamos en el siguiente post.
Thank you very much for viewing the post. I hope you liked this content and I hope that we will see in the next post.
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