[ESP - ENG] ¡Rompiendo la Rutina! Elongación Intensa para Ejecutar el Backhand (Sombra con Raqueta) en Tenis de Mesa! || Breaking the Routine! Intense Stretching to Execute the Backhand (Racket Shadow) in Table Tennis!

Today we took a 180º turn in the calisthenics, method applied to legs and lower abdominals, as a base preparation to execute the classic table tennis movement, known as the backhand. We go step by step and the first is to condition our body and our breathing.
In this phase, the stretches are somewhat different to those of the forehand as its execution requires another type of demand, this stroke is performed with the reverse side of the racket and its movement starts from the middle area of our body, approximately at the level of the navel and ends by extending the arm, so the parts that are activated are the feet, knees, waist and back, elbow and wrist. This is a very simple technique to perform and is done with the natural movement of the arm, so it is very easy to get the rhythm and master it through practice.

Después de una larga y exigente jornada laboral, nada mejor que salir a caminar con mi familia y tomar aire fresco, despejar la mente y conversar sobre las actividades realizadas durante el día. No obstante, en ocasiones el cuerpo mismo te habla y te pregunta ¿Solo saliste a caminar o haremos algo más? Este llamado es ese que ya no puedo dejar de escuchar, porque creo haber llegado nuevamente al término de no poder ignorarlo. ¿Saben por qué? porque viene desde nuestro espíritu, sí amigos, desde nuestro gran espíritu deportivo, ese que comparten los miembros de la comunidad de Full deportes.

After a long and demanding working day, there is nothing better than going for a walk with my family to get some fresh air, clear my mind and talk about the day's activities. However, sometimes the body itself speaks to you and asks, "Did you just go for a walk Or shall we do something else? This call is one that I can't stop listening to, because I think I have reached the point again where I can't ignore it. Do you know why? Because it comes from our spirit, yes friends, from our great sporting spirit, that which they live and share the members of the Full Sports community.

El backhand es la técnica de control de juego por excelencia, ya que es ideal para la recepción del saque del jugador contrario y al realizarla de la manera correcta, nos permite darle la dirección y la fuerza necesaria para sorprender al rival (Les cuento que es mi técnica preferida).
También por la ubicación de la raqueta en nuestra zona media del cuerpo, esto facilita la capacidad de respuesta y a través de las habilidades que nos va a proporcionar la práctica constante, podemos comenzar a aplicar a este golpe, las variantes de nuestra preferencia, es decir, con ángulos cerrados para imprimirle efecto, velocidad y ubicación.

The backhand is the game control technique par excellence, as it is ideal for the reception of the opposing player's serve and when performed correctly, it allows us to give the direction and strength necessary to surprise the opponent (I tell you that it is my favourite technique).
Also because of the location of the racket in the middle of the body, this facilitates the ability to respond and through the skills that constant practice will provide us, we can begin to apply to this blow, the variants of our preference, that is to say, with closed angles to print effect, speed and location.

Como elemento novedoso en la actividad física de hoy, luego de la caminata, realicé los movimientos y estiramientos al aire libre. Definitivamente la oxigenación tiene otro nivel e incluso, eso me permitió poner un plus a la intensidad de la elongación y los desplazamientos laterales de piernas, acompañados de flexión del dorso.Aunque tengo algunos kilitos de más, aún me queda algo de flexibilidad y dinámica jajaja.

As a new element in today's physical activity, after the walk, I did the movements and stretching outdoors. The oxygenation definitely has another level and even that allowed me to add a plus to the intensity of the stretching and lateral leg movements, accompanied by back flexion, although I have a few extra kilos, I still have some flexibility and dynamics left hahaha.

Ahora a ejecutar el movimiento, primer paso flexionar las piernas e inclinar levemente la cintura, es decir, posición básica, posición de batalla pues.

Now to execute the movement, the first step is to bend the legs and slightly bend the waist, that is to say, basic position, battle position.

El ejercicio que observan en el gift, es el denominado backhand desde el backhand, este nombre debido al golpe y a la posición desde la cual se ejecuta. Realicé 5 series de 10 repeticiones cada una.
El segundo ejercicio es el “dos backhand y dos forehand desde el backhand”, para esta sesión de ejercicio realicé 3 series de 5 movimientos cada una. (Debo reconocer que terminé algo agitado y sudé la gota jajaja).
Mi sincero agradecimiento a mi esposa Hive account@marytp20 por colaborar en la toma de las fotografías y videos.

The exercise that you can see in the gift, is the so-called backhand from the backhand, this name is due to the stroke and the position from which it is executed. I did 5 sets of 10 repetitions each.
The second exercise is the "two backhand and two forehand from the backhand", for this exercise session I performed 3 sets of 5 movements each. (I must admit that I ended up a bit shaken and sweating it out hahaha).
My sincere thanks to my wife marytp20 for her help in taking the pictures and videos.