[ESP/ENG] Tensión y Aguante /Tension and Endurance

Ejercicio # 1

Iniciamos el ejercicio boca arriba con los brazos totalmente extendidos hacia atrás de la cabeza y apoyados en el suelo, las piernas flexionadas y las espalda apoyada del suelo, luego extendemos y abrimos las dos piernas manteniéndolas suspendidas en el aire, de forma simultanea también elevamos los brazos y los dejamos suspendidos en el aire, una vez realizado este movimiento, desplazamos los brazos hacia adelante y tocamos con las manos los bordes externos de los pies, simultáneamente desplazamos las rodillas juntas hacia el pecho, en este movimiento elevaremos un poco el torso para trabajar los abdominales, ya realizado este movimiento, regresamos a la posición anterior para repetir la secuencia del ejercicio propuesto. Este ejercicio lo podemos realizar en 3 series de 8 repeticiones.

Exercise # 1 We start the exercise face up with arms fully extended behind the head and resting on the floor, legs bent and back supported from the floor, then extend and open the two legs keeping them suspended in the air, simultaneously we also raise our arms and let them suspended in the air, once this movement is done, Once this movement is done, we move our arms forward and touch with our hands the outer edges of our feet, simultaneously we move our knees together towards our chest, in this movement we will raise our torso a little to work our abdominals, once this movement is done, we return to the previous position to repeat the sequence of the proposed exercise. This exercise can be performed in 3 series of 8 repetitions.

Exercise # 2: To perform the second exercise we will place the body face up, with the arms extended downwards and resting the hands on the floor, the legs bent and keeping the body suspended in the air as a kind of bridge, then we extend the right leg completely, while all the rest of the body is kept in the same position, Then we extend the left leg in the same way as the right leg, once these movements are done, we pick up again the right leg and continue picking up now the left leg, when we return to the bridge position, we move and return the right knee towards the chest, also when we return to the previous position the right leg, we move and return the left knee. At the end of this movement we repeat from the beginning all the described sequence of the exercise. This exercise can be performed in 3 series of 7 repetitions.

Exercise # 3: It is time to perform the third proposed exercise, we start the exercise in the doggy position as shown in the initial image, then we raise the left leg backwards, keeping it straight with the hip, then we raise and extend the right arm keeping it straight with the back, once these movements are done we return to the starting position to repeat the sequence of the movement with the other leg and the other arm. This exercise can be performed in 4 sets of 10 repetitions.

NOTE: It is important to keep the body hydrated preferably using water, also rest between each repetition and maintain proper breathing when performing the exercises.