Good morning fellow hive and SWC, This time I want to share with you some exercises put in a routine for those who are starting or are taking their first seconds of pino. Since it is a quite complex element, you have to work well all the muscles, flexibility and mobility involved in this element from the beginning to have a good balance, control and not have problems later to correct posture or lack of mobility or flexibility.💪🏼
INTRODUCCIÓN - INTRODUCTION
Esta rutina esta compuesta por algunos ejercicios de fuerza, de balance, movilidad, flexibilidad, y también fuerza en el core, ya que es sumamente importante trabajar y entrenar todo esto desde el inicio para obtener un buen pino con la postura correcta.💪🏼
This routine is composed of some exercises of strength, balance, mobility, flexibility, and also core strength, since it is extremely important to work and train all this from the beginning to obtain a good handstand with the correct posture.💪🏼
Ejercicio 1:
Pino contra la pared - 15" segundos x4 series.
Ejercicio 2:
Flexiones de pica - 10 repeticiones x4 series.
Ejercicio 3:
Aguantes de l-sit - 10" segundos x4 series.
Ejercicio 4:
Retracciones escapulares en pica - 15 repeticiones x4 series.
Ejercicio 5:
Estiramiento de espalda y piernas - maximo aguante - x4 series.
Ejercicio 6:
Estiramiento de hombros en barra - 15 segundos x5 series.
Exercise 1:
Handstand against the wall - 15" seconds x4 sets.
Exercise 2:
Pike push-ups - 10 repetitions x4 sets.
Exercise 3:
L-sit holds - sets 10" seconds x4.
Exercise 4:
Pica scapular retractions - 15 repetitions x4 sets.
Exercise 5:
Back and leg stretch - maximum endurance - x4 sets.
Exercise 6:
Shoulder stretch in bar - 15 seconds x5 sets.
Bueno compañeros, está fue todos los ejercicios en una rutina que les quise compartir hoy, y aquellos que están iniciando les recomiendo mucho hacer estos ejercicios ya que les dará la base para tener un pino sólido y fuerte. Recuerden que no solo es fuerza en los hombros y balance, también es movilidad, flexibilidad, fuerza en el abdomen y otros elementos que irán conociendo más adelante, cómo la retroversion pelvica y respirar correctamente, pero eso lo dejaré para otro post. Espero que les haya gustado y nos vemos en la siguiente publicación.👋🏽
Well fellows, this was all the exercises in a routine that I wanted to share with you today, and those who are starting out I highly recommend doing these exercises as it will give you the foundation to have a solid and strong handstand. Remember that it is not only strength in the shoulders and balance, it is also mobility, flexibility, strength in the abdomen and other elements that you will learn more about later, such as pelvic retroversion and breathing correctly, but I will leave that for another post. I hope you liked it and see you in the next post.👋🏽
 @hidekinagatari | @hidekinagatari |
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