Disciplina en casa para conquistar uno de los estáticos más exigentes de la calistenia 📈✨
Discipline at home to conquer one of the most demanding static calisthenics exercises 📈✨
Today I'm going to talk about a calisthenics workout I did at home on January 27th of this year. Since it was an active rest day, I decided to use it to practice the one-arm handstand, an exercise I've been working on, but not very often. I want to show you my progress on this static position, which is one of the most difficult to master in calisthenics, and I'll share my experience from this session. You'll find all this and more in this post. Without further ado, let's get started.
Me gusta realizar una o dos repeticiones intercaladas manteniendo el aguante en parada de manos normal por varios segundos. En estos intentos abro las piernas en posición de straddle, ya que considero que así es más fácil equilibrar el peso y acostumbrar el cuerpo al movimiento gradualmente. Después de los intentos libres, pasé a realizar ejercicios intercalados de brazos en posición de pica usando una silla. Este ejercicio simula la carga de la parada de manos a una mano y ayuda a fortalecer el hombro de apoyo de manera específica.
Para finalizar la sesión, realicé empujes de hombros contra la pared en posición de parada de manos. Este ejercicio es fundamental porque fortalece el empuje necesario para sostener todo el peso en un solo brazo. Siento que fue muy positivo retomar esta práctica después de un tiempo sin entrenar el elemento de forma constante. Próximamente explicaré más detalles técnicos en otra publicación, pero por ahora estoy enfocado en la constancia para sacarlo pronto. Me sentí muy satisfecho con el trabajo realizado en casa. No te pierdas mis próximas publicaciones.
I began with hip movements and balance exercises, alternating legs to improve mobility. I started with free attempts at handstands, focusing on balance. I practiced the technique with my hand cupped to understand my center of gravity and body movement. Noticing that I was losing control in some sets, I decided to use the wall to work on proprioception. This helped me a lot in understanding the necessary alignment. I felt quite good during the attempts and always sought stability before releasing my support.
I like to do one or two repetitions interspersed, holding a regular handstand for several seconds. In these attempts, I open my legs into a straddle position, as I find it easier to balance my weight and gradually accustom my body to the movement. After the free attempts, I moved on to alternating arm exercises in a pike position using a chair. This exercise simulates the load of a one-arm handstand and helps specifically strengthen the supporting shoulder.
To finish the session, I performed shoulder presses against the wall in a handstand position. This exercise is fundamental because it strengthens the push needed to support the entire weight on one arm. I feel it was very positive to resume this practice after some time without consistently training the element. I will explain more technical details in another post soon, but for now I am focused on consistency to master it soon. I felt very satisfied with the work I did at home. Don't miss my next posts.
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Cámara utilizada : Xiaomi Redmi14C
Traductor: DeepL
Camera used: Xiaomi Redmi14C
Translator: DeepL
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