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1º Ejercicio: Plancha abdominal abierta 30seg de aguante + 10seg de rebotes abriendo y cerrando las piernas + 10seg de aguante con las piernas cerradas.
2º Ejercicio: Aguante colgado en la barra 5seg + aguante arriba 5seg + aguante a la mitad 5seg + aguante colgado 5seg. (REPETIR UNA VEZ MAS)
3º Ejercicio: Aguante de dominadas australianas 3seg arriba + 2seg abajo. 4/6 repeticiones.
4º Ejercicio: Aguante con los brazos en paralelas 5seg + 5 repeticiones + 5seg de aguante.
- 1st Exercise: Open abdominal plank 30sec hold + 10sec bouncing by opening and closing legs + 10sec hold with legs closed.
- 2nd Exercise: Hanging hold on the bar 5sec + up hold 5sec + half hold 5sec + hanging hold 5sec (REPEAT ONE MORE TIME).
- 3rd Exercise: Aussie pull-up hold 3sec up + 2sec down. 4/6 repetitions.
- 4th Exercise: Hold with arms parallel 5sec + 5 reps + 5sec hold.
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