Greetings dear friends of the SWC community, I am
@jesusaguilarvz. Here is a post where I show you some exercises I do to maintain flexibility for a gulag handstand with one arm or with both, the handstand flag is one of my favorite movements or static, and let's say that training flexibility is one of my passions since I like to maintain mobility in the joints and it prevents me from muscle pain, to do handstand flag it is not only flexibility but knowing where the legs are going to drop, but you need flexibility in the oblique area since the pain that hits there is something strong, you will need some flexibility and the rest is to get used to.
Cuando voy hacer flag primero caliento mucho con parada de mano, y hago un ejercicio que se llama seden bend que consiste en mover las piernas de un lado al otro para ir calentando la zona, una vez he realizado 2 minutos de ese ejercicio proceso con los ejercicios de flexibilidad que colocare a continuación o puedes ver en el video que dejare allí, lo primero es doblar el torso con una liga para que ella haga una fuerza en traer tu cuerpo, lo segundo es colocar una liga y tirar de tu brazo hacia atrás para darle más flexibilidad a tu hombro y tengas una línea recta en tu handstand, el segundo fue flexibilidad en cadera posterior en suelo con cada pierna, y finalizamos con la flexibilidad de muñecas.
When I go to flag, first I warm up a lot with a handstand, and I do an exercise called the seden bend that consists of moving the legs from one side to the other to warm up the area. Once I have done 2 minutes of that exercise, I process with the flexibility exercises that I will post below or you can see in the video that I will leave there, the first thing is to bend the torso with a garter so that it makes a force to bring your body, the second is to place a garter and pull your arm back to give your shoulder more flexibility and have a straight line in your handstand, the second was posterior hip flexibility on the ground with each leg, and we finished with wrist flexibility.
Rutina | Routine |
Side bend de pies 3x30 segundos | Foot side bend 3x30 seconds |
Extensión de hombros 6x30 segundos | Shoulder extension 6x30 seconds |
Cadera posterior en suelo 6x30 segundos | Rear hip on floor 6x30 seconds |
Extension de codos 6x30 segundos | Elbow extension 6x30 seconds |
Rutina(Movie) | Routine(movie) |
Para hacer handstand flag recomiendo tener un control de tu handstand muy decente como de 1 minuto y tener la fuerza para poder hacer press to handstand así sea en straddle, una vez eso con que puedas hacer flexiones asistidas en pared, que puedas realizar series de 8 repeticiones basta, una vez cumplido eso recomiendo ir con estos ejercicios de flexibilidad, que aseguro que podrás ir por tus objetivos.
To do handstand flag I recommend having a very decent control of your handstand for about 1 minute and having the strength to be able to press to handstand even in straddle, once that you can do assisted push-ups on the wall, that you can do series of 8 enough repetitions, once that is accomplished I recommend going with these flexibility exercises, which I assure you will be able to go for your goals.
Redes Sociales | Social Network |
Muchas gracias por leer mi publicación, ¡nos vemos en una próxima publicación | Thank you very much for reading my publication, see you in a next publication! |
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