{"id":117,"date":"2023-11-14T16:45:02","date_gmt":"2023-11-14T16:45:02","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=117"},"modified":"2024-12-29T15:26:57","modified_gmt":"2024-12-29T21:26:57","slug":"handstand-walking-step","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/handstand-walking-step\/","title":{"rendered":"Handstand Walking Step: Control y Movimiento en Inversi\u00f3n"},"content":{"rendered":"<p><strong>\u00bfQu\u00e9 es el Handstand Walking Step?<\/strong><\/p>\n\n\n\n<p>El handstand walking step es una habilidad avanzada que consiste en desplazarse caminando con las manos mientras se mantiene el equilibrio en posici\u00f3n invertida. Este ejercicio, com\u00fan en CrossFit y gimnasia, desaf\u00eda el control postural, la fuerza del core y la estabilidad de los hombros, combinando t\u00e9cnica y coordinaci\u00f3n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mecanica-del-movimiento\"><strong>Mec\u00e1nica del Movimiento<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Inicio en parada de manos<\/strong>: Col\u00f3cate en posici\u00f3n invertida, con las manos firmemente apoyadas y el core activado. Puedes usar la pared como soporte inicial.<\/li>\n\n\n\n<li><strong>Transferencia de peso<\/strong>: Inclina ligeramente el cuerpo hacia una mano para liberar la otra y avanzar.<\/li>\n\n\n\n<li><strong>Paso controlado<\/strong>: Mueve una mano hacia adelante mientras el core mantiene la estabilidad y la otra mano soporta el peso.<\/li>\n\n\n\n<li><strong>Progresi\u00f3n r\u00edtmica<\/strong>: Repite el movimiento alternando las manos en pasos suaves y controlados.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beneficios-del-handstand-walking\"><strong>Beneficios del Handstand Walking<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fuerza funcional<\/strong>: Mejora la capacidad del tren superior para soportar cargas y movimiento din\u00e1mico.<\/li>\n\n\n\n<li><strong>Estabilidad del core<\/strong>: Refuerza la conexi\u00f3n entre la parte superior e inferior del cuerpo.<\/li>\n\n\n\n<li><strong>Conciencia corporal<\/strong>: Perfecciona el equilibrio y la coordinaci\u00f3n.<\/li>\n\n\n\n<li><strong>Habilidad competitiva<\/strong>: Es un elemento clave en muchos WODs y competencias de CrossFit.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"grupos-musculares-activados\"><strong>Grupos Musculares Activados<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hombros, tr\u00edceps y pectorales<\/strong>: Soportan y estabilizan el peso del cuerpo.<\/li>\n\n\n\n<li><strong>Core y oblicuos<\/strong>: Mantienen el equilibrio durante el movimiento.<\/li>\n\n\n\n<li><strong>Mu\u00f1ecas y antebrazos<\/strong>: Absorben el impacto de los pasos.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"progresiones-para-principiantes\"><strong>Progresiones para Principiantes<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Wall-Assisted Handstand Holds<\/strong>: Mant\u00e9n una parada de manos est\u00e1tica con apoyo de la pared.<\/li>\n\n\n\n<li><strong>Shoulder Taps<\/strong>: En posici\u00f3n de pike o parada de manos asistida, alterna toques en los hombros.<\/li>\n\n\n\n<li><strong>Handstand Step with Support<\/strong>: Practica caminar con las manos usando una pared o un compa\u00f1ero como gu\u00eda.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"errores-comunes\"><strong>Errores Comunes<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arqueo de la espalda<\/strong>: Mant\u00e9n el core firme para evitar p\u00e9rdida de estabilidad.<\/li>\n\n\n\n<li><strong>Pasos bruscos o grandes<\/strong>: Da pasos peque\u00f1os y controlados para no perder el equilibrio.<\/li>\n\n\n\n<li><strong>Distribuci\u00f3n desigual del peso<\/strong>: Aseg\u00farate de transferir el peso suavemente entre las manos.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"seguridad-y-recomendaciones\"><strong>Seguridad y Recomendaciones<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Progresiona gradualmente<\/strong>: Domina primero la posici\u00f3n invertida antes de avanzar al movimiento din\u00e1mico.<\/li>\n\n\n\n<li><strong>Usa superficies seguras<\/strong>: Practica sobre colchonetas para amortiguar ca\u00eddas.<\/li>\n\n\n\n<li><strong>Calienta bien<\/strong>: Prepara mu\u00f1ecas, hombros y core para evitar lesiones.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"listo-para-caminar-con-confianza-sobre-tus-manos-trabaja-el-handstand-walking\">\u00bfListo para caminar con confianza sobre tus manos? Trabaja el handstand walking?<\/h3>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<section class=\"wp-block-greenshift-blocks-row alignfull gspb_row gspb_row-id-gsbp-d40d3d4\" id=\"gspb_row-id-gsbp-d40d3d4\"><div class=\"gspb_row__content\">  <\/div><\/section>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-00e383d gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-00e383d-0\" aria-controls=\"gspb-tab-item-content-gsbp-00e383d-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-00e383d-1\" aria-controls=\"gspb-tab-item-content-gsbp-00e383d-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-00e383d-2\" aria-controls=\"gspb-tab-item-content-gsbp-00e383d-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-00e383d-3\" aria-controls=\"gspb-tab-item-content-gsbp-00e383d-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-00e383d-0\" id=\"gspb-tab-item-content-gsbp-00e383d-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>60 segundos<\/strong> de <a href=\"https:\/\/prewodplus.com\/ro\/wrist-mobility\/\">Wrist Mobility.<\/a><\/li>\n\n\n\n<li><strong>45 segundos por brazo<\/strong> de <a href=\"https:\/\/www.youtube.com\/shorts\/XN3U7fMlRZg\">dumbbell Wrist Twist Grip Strength.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>3 rondas alternando entre cada ejercicio:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=FPoldgskfYU\">Freestanding Hold<\/a><\/strong> <em>(si no puedes mantenerlo de una vez, acumula 30 segundos por ronda).<\/em><\/li>\n\n\n\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=r8WwpGQlq7U\">Handstand Shoulder Taps<\/a><\/strong><em> <\/em><em>(derecha\/izquierda = 2 repeticiones).<\/em>\n<ul class=\"wp-block-list\">\n<li>Puedes realizar los Shoulder Taps <strong>freestanding<\/strong> o <strong>contra la pared.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><br>Descansa lo necesario para completar todas las series y repeticiones con \u00e9xito.<\/p>\n\n\n\n<p>Opciones para practica el <a href=\"https:\/\/www.youtube.com\/watch?v=-MBL10gv_So\">Drill Feestanding Hold<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-00e383d-1\" id=\"gspb-tab-item-content-gsbp-00e383d-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Mobility:<\/strong><\/p>\n\n\n\n<p><strong>60 segundos<\/strong> de <a href=\"https:\/\/prewodplus.com\/ro\/wrist-mobility\/\">Wrist Mobility.<\/a><br>20 reps <strong><a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">Prone PVC Raise<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca un disco de <strong>5 lb o 2.5 lb<\/strong> en el centro del PVC.<\/li>\n\n\n\n<li>Mant\u00e9n el <strong>pecho pegado al suelo<\/strong> en todo momento.<\/li>\n\n\n\n<li><strong>Objetivo:<\/strong> Mejorar la movilidad de los hombros, no de la columna tor\u00e1cica.<\/li>\n<\/ul>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Side-Walk-Down-Wall.mp4\">Handstand Side Walk<\/a> Down Wall<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>15 metros hacia la derecha<\/strong> y <strong>15 metros hacia la izquierda<\/strong> contra una pared.<\/li>\n\n\n\n<li><strong>Desaf\u00edo adicional:<\/strong> Repite para acumular <strong>30 metros en cada lado.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Puntos clave de forma:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n las <strong>costillas hacia abajo<\/strong> para evitar arquear la espalda.<\/li>\n\n\n\n<li>Solo los <strong>dedos de los pies<\/strong> deben tocar la pared (\u00a1mant\u00e9n los dedos apuntados!).<\/li>\n\n\n\n<li>Presiona hacia arriba a trav\u00e9s de los hombros para mantener el \u00e1ngulo completamente abierto.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Balance Work:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/handstand-Overarch.mp4\">Over-Arch Drill:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Escoge una distancia que puedas manejar al 100% para tirar del arco de la pared hacia la posici\u00f3n de stacked.<\/li>\n\n\n\n<li>Realiza <strong>3 sets de 10 segundos<\/strong> en la posici\u00f3n de arco, tirando hacia la posici\u00f3n alineada (<strong>stacked position<\/strong>).<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-00e383d-2\" id=\"gspb-tab-item-content-gsbp-00e383d-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>houlder Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 reps<\/strong> de Shoulder <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">I-Y Band Drill<\/a> <em>(I + Y cuentan como 1 repetici\u00f3n).<\/em><\/li>\n\n\n\n<li><strong>60 segundos<\/strong> de <a href=\"https:\/\/prewodplus.com\/ro\/wrist-mobility\/\">Wrist Mobility.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Balance Work:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Straight-Arm-Lift.mp4\">Handstand Straight Arm Lift<\/a><\/strong> <em>(belly to wall)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 sets x 10 segundos por brazo.<\/strong><\/li>\n\n\n\n<li>El tiempo total bajo tensi\u00f3n ser\u00e1 de <strong>30 segundos por lado<\/strong> al completar todas las rondas.<\/li>\n\n\n\n<li>Mant\u00e9n las piernas en <strong>straddle<\/strong> para equilibrarte.<\/li>\n\n\n\n<li><strong>Descansa aproximadamente 30 segundos<\/strong> despu\u00e9s de cada ronda.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>THEN:<\/strong><br><strong>3 series de m\u00e1ximo esfuerzo de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Taps-for-Speed-to-an-object.mp4\">HS Taps for Speed<\/a><\/strong> (<a href=\"https:\/\/www.youtube.com\/watch?v=5SDK1OZVhSw\">Opci\u00f3n con cajon hs taps for speed w\/ box<\/a>)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Descansa 60 segundos<\/strong> entre cada serie de m\u00e1ximo esfuerzo.<\/li>\n<\/ul>\n\n\n\n<p><strong>Notas:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Los <strong>Taps for Speed<\/strong> deben ser r\u00e1pidos pero bajo control total.<\/li>\n\n\n\n<li>Si la velocidad comienza a disminuir, termina la ronda para mantener la calidad.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-00e383d-3\" id=\"gspb-tab-item-content-gsbp-00e383d-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=n-Xc840qjAw&amp;list=PLKRQFkKb-JSFyK6YVWUSV7fUeZcEjAc-_&amp;index=7\" target=\"_blank\" rel=\"noreferrer noopener\">Warm Up Wrist<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Walking Practice:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Wall-Balance-Into-Walk.mp4\">Handstand Wall Balance Into Walk<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>7 sets<\/strong> con excelente forma y balance.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Puntos clave:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El objetivo principal es encontrar el equilibrio <strong>antes<\/strong> de comenzar a caminar.<\/li>\n\n\n\n<li>No te preocupes por la distancia recorrida; enf\u00f3cate en mantener una posici\u00f3n alineada (<strong>stacked position<\/strong>) y el equilibrio mientras caminas.<\/li>\n\n\n\n<li>Descansa lo necesario entre series para mantener la calidad.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-510e356\" id=\"gspb_container-id-gsbp-510e356\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-81d4d7a\" id=\"gspb_iconBox-id-gsbp-81d4d7a\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-c77d579\" class=\"gspb_heading gspb_heading-id-gsbp-c77d579\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-dc896d2 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-dc896d2-0\" aria-controls=\"gspb-tab-item-content-gsbp-dc896d2-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-dc896d2-1\" aria-controls=\"gspb-tab-item-content-gsbp-dc896d2-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-dc896d2-2\" aria-controls=\"gspb-tab-item-content-gsbp-dc896d2-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-dc896d2-3\" aria-controls=\"gspb-tab-item-content-gsbp-dc896d2-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-dc896d2-0\" id=\"gspb-tab-item-content-gsbp-dc896d2-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>60 segundos<\/strong> de <a href=\"https:\/\/prewodplus.com\/ro\/wrist-mobility\/\">Wrist Mobility.<\/a><\/li>\n\n\n\n<li><strong>45 segundos por brazo<\/strong> de <a href=\"https:\/\/www.youtube.com\/shorts\/XN3U7fMlRZg\">dumbbell Wrist Twist Grip Strength.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>3 rondas alternando entre cada ejercicio:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=FPoldgskfYU\">Freestanding Hold<\/a><\/strong> <em>(si no puedes mantenerlo de una vez, acumula 30 segundos por ronda).<\/em><\/li>\n\n\n\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=r8WwpGQlq7U\">Handstand Shoulder Taps<\/a><\/strong><em> <\/em><em>(derecha\/izquierda = 2 repeticiones).<\/em>\n<ul class=\"wp-block-list\">\n<li>Puedes realizar los Shoulder Taps <strong>freestanding<\/strong> o <strong>contra la pared.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><br>Descansa lo necesario para completar todas las series y repeticiones con \u00e9xito.<\/p>\n\n\n\n<p>Opciones para practica el <a href=\"https:\/\/www.youtube.com\/watch?v=-MBL10gv_So\">Drill Feestanding Hold<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-dc896d2-1\" id=\"gspb-tab-item-content-gsbp-dc896d2-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 repeticiones<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">Prone PVC Raise<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>PLAY TIME!<\/strong><br>Dedica aproximadamente <strong>10 minutos<\/strong> practicando el <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Wall-Plate-Obstacle.mp4\">Handstand Wall Plate Obstacle<\/a> y trabajando en el <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/handstand-Overarch.mp4\">Over-Arch Drill<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Ejemplo:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Comienza en el obst\u00e1culo y completa un recorrido que dure aproximadamente <strong>1 minuto.<\/strong><\/li>\n\n\n\n<li>Descansa por <strong>60 segundos<\/strong>.<\/li>\n\n\n\n<li>Trabaja durante <strong>1 minuto<\/strong> en el <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/handstand-Overarch.mp4\">Over-Arch Drill<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Instrucciones:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Configura obst\u00e1culos a diferentes alturas utilizando discos o plataformas.<\/li>\n\n\n\n<li>Aseg\u00farate de caminar tanto hacia la derecha como hacia la izquierda para trabajar la estabilidad en ambas direcciones.<\/li>\n<\/ul>\n\n\n\n<p><strong>Para el <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/handstand-Overarch.mp4\">Over-Arch Drill<\/a><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No te alejes m\u00e1s de la pared hasta que seas <strong>100% exitoso<\/strong> presionando hacia afuera con los hombros, en lugar de empujar con los pies.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Consejo:<\/strong><br>Graba tus intentos en el Over-Arch Drill para observar tu t\u00e9cnica y compararla con la demostraci\u00f3n del video. \u00a1Esto te ayudar\u00e1 a identificar \u00e1reas de mejora!<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-dc896d2-2\" id=\"gspb-tab-item-content-gsbp-dc896d2-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 sets x 10 reps<\/strong> de <a href=\"https:\/\/www.youtube.com\/shorts\/XN3U7fMlRZg\">dumbbell Wrist Twist Grip Strength.<\/a><\/li>\n\n\n\n<li><strong>Descansa 30 segundos<\/strong> entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br>Acumula <strong>45 segundos de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-90-degree-Hover-Drill-2.mp4\">Handstand 90 Degree Hover<\/a><\/strong> por pierna.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>THEN:<\/strong><br>Acumula <strong>2 sets x 50 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=r8WwpGQlq7U\">Handstand Shoulder Taps<\/a><\/strong><\/strong> dentro de una caja de <strong>60 cm x 60 cm (2 ft x 2 ft).<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No te preocupes demasiado si las palmas tocan la l\u00ednea, estamos trabajando en precisi\u00f3n para caminar.<\/li>\n\n\n\n<li>Deber\u00edas poder hacer al menos <strong>5-8 repeticiones seguidas.<\/strong><\/li>\n\n\n\n<li>Intenta hacerlos en freestanding<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>SCALE:<\/strong><\/p>\n\n\n\n<p>Si bajas m\u00e1s de 5 veces durante las 50 repeticiones, reduce la siguiente serie a <strong>25 repeticiones<\/strong> usando una caja de salto.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-dc896d2-3\" id=\"gspb-tab-item-content-gsbp-dc896d2-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 minuto<\/strong> de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-I-Y-T.mp4\">Hollow I-Y-T.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Acumula 15 metros<\/strong> de Handstand Walk.\n<ul class=\"wp-block-list\">\n<li><strong>Descansa 2 minutos.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Acumula 8 metros<\/strong> de Handstand Walk.\n<ul class=\"wp-block-list\">\n<li><strong>Descansa 2 minutos.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Acumula la m\u00e1xima distancia posible<\/strong> de Handstand Walk en <strong>1 minuto.<\/strong><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deber\u00edas poder completar los <strong>15 metros<\/strong> en incrementos de <strong>3 metros.<\/strong><\/li>\n\n\n\n<li>Si no puedes, trabaja en <strong>5 sets x 3 metros<\/strong> en incrementos.<\/li>\n<\/ul>\n\n\n\n<p><strong>Opciones de escala:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si no puedes caminar m\u00e1s de <strong>1.5 metros<\/strong>, realiza <strong>100 shoulder taps<\/strong> contra la pared.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-6e8e376\" id=\"gspb_container-id-gsbp-6e8e376\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-891f1b8\" id=\"gspb_iconBox-id-gsbp-891f1b8\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-9a67b2e\" class=\"gspb_heading gspb_heading-id-gsbp-9a67b2e\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8eaa8cd gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8eaa8cd-0\" aria-controls=\"gspb-tab-item-content-gsbp-8eaa8cd-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8eaa8cd-1\" aria-controls=\"gspb-tab-item-content-gsbp-8eaa8cd-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8eaa8cd-2\" aria-controls=\"gspb-tab-item-content-gsbp-8eaa8cd-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8eaa8cd-3\" aria-controls=\"gspb-tab-item-content-gsbp-8eaa8cd-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8eaa8cd-0\" id=\"gspb-tab-item-content-gsbp-8eaa8cd-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>60 segundos<\/strong> de <a href=\"https:\/\/prewodplus.com\/ro\/wrist-mobility\/\"><strong>Wrist Mobility.<\/strong><\/a><\/li>\n\n\n\n<li><strong>20 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=vvXzMUXIYaI\"><strong>Bottoms Up KB Press<\/strong><\/a> con una kettlebell ligera.<br><em>(El enfoque est\u00e1 en la estabilidad del hombro y la activaci\u00f3n muscular.)<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>5 rondas:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>10 segundos de <\/strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Hold-INTO-Shoulder-Taps.mp4\"><strong>Handstand Hold<\/strong> into shoulder taps<\/a> y luego pasa directamente a <strong>m\u00e1ximos Taps.<\/strong><\/li>\n\n\n\n<li><strong>Descansa 30-60 segundos<\/strong> entre cada serie.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Opciones si no logras m\u00e1s de 4 Taps freestanding:<\/strong><\/p>\n\n\n\n<p>1.- Realiza el <strong>10 segundos hold fuera de la pared<\/strong> y luego pasa inmediatamente a la pared para hacer <strong>m\u00e1ximos Taps.<\/strong><\/p>\n\n\n\n<p>o cambia el WOD a:<\/p>\n\n\n\n<p>2.- <strong>Acumula 40 segundos<\/strong> de hold + <strong>30 freestanding shoulder taps.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8eaa8cd-1\" id=\"gspb-tab-item-content-gsbp-8eaa8cd-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets x 30 segundos:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">Prone PVC Raise<\/a><\/strong> <em>(coloca un disco de 5 lb o 2.5 lb en el centro del PVC).<\/em><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/XN3U7fMlRZg\">dumbbell Wrist Twist Grip Strength.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Control Work:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Walk-into-Handstand-Pirouette.mp4\">Wall Walk into Handstand Pirouette<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 set x 7 repeticiones.<\/strong><\/li>\n\n\n\n<li>Este ejercicio es <strong>MUY desafiante<\/strong>, as\u00ed que aseg\u00farate de sentirte seguro. Si no te sientes confiado, realiza <strong>10 wall walks enfocados en la FORMA.<\/strong><\/li>\n\n\n\n<li><strong>Mira el video y sigue las indicaciones<\/strong> para mantener el control.<\/li>\n\n\n\n<li><strong>Mantente firme y contra\u00eddo en todo momento.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Walking Work:<\/strong><br><strong>Acumula 30 Handstand &#8220;split&#8221; con Fingertip Shift<\/strong> <em>(15 por lado, alternando lados).<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8eaa8cd-2\" id=\"gspb-tab-item-content-gsbp-8eaa8cd-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>Completa 3 rondas:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>20 segundos de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Taps-for-Speed-to-an-object.mp4\">HS Taps for Speed<\/a><\/strong><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Descansa 30 segundos.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>10 segundos de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Straight-Arm-Lift.mp4\">Handstand Straight Arm Lift<\/a><\/strong><\/strong> <em>(belly to wall) por brazo.<\/em>\n<ul class=\"wp-block-list\">\n<li><strong>Descansa 30 segundos.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8eaa8cd-3\" id=\"gspb-tab-item-content-gsbp-8eaa8cd-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>1 minuto de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=n-Xc840qjAw&amp;list=PLKRQFkKb-JSFyK6YVWUSV7fUeZcEjAc-_&amp;index=7\" target=\"_blank\" rel=\"noreferrer noopener\">Warm Up Wrist<\/a><\/strong>.<\/p>\n\n\n\n<p><strong>Luego:<\/strong><br>Realiza <strong><a href=\"https:\/\/www.youtube.com\/watch?v=vvXzMUXIYaI\"><strong>Bottoms Up KB Press<\/strong><\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 sets x 15 repeticiones por brazo.<\/strong><\/li>\n\n\n\n<li>Enf\u00f3cate en el equilibrio y la estabilidad.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Practice:<\/strong><br><strong>Acumula 50 <\/strong> <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Wall-Balance-Into-Walk.mp4\">Handstand Wall Balance Into Walk<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cuando caigas, regresa a la pared, encuentra el equilibrio y luego comienza a caminar nuevamente.Si caes despu\u00e9s de <strong>13 pasos<\/strong>, comienza a contar desde <strong>14<\/strong> en la siguiente &#8220;serie&#8221;.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br><strong>2 sets x 30 segundos<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Walk-into-Handstand-Pirouette.mp4\">Handstand &#8220;split&#8221; con Fingertip Shift.<\/a><\/strong><\/p>\n\n\n\n<p>Evita ir m\u00e1s all\u00e1 de las yemas de los dedos al cambiar el peso; <strong>NO levantes la mano del suelo mientras haces el cambio.<\/strong><\/p>\n\n\n\n<p>Este ejercicio se enfoca en el control total.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-72fe3f0\" id=\"gspb_container-id-gsbp-72fe3f0\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0c8ef8f\" id=\"gspb_iconBox-id-gsbp-0c8ef8f\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-da64342\" class=\"gspb_heading gspb_heading-id-gsbp-da64342\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-a9f2049 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-a9f2049-0\" aria-controls=\"gspb-tab-item-content-gsbp-a9f2049-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a9f2049-1\" aria-controls=\"gspb-tab-item-content-gsbp-a9f2049-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a9f2049-2\" aria-controls=\"gspb-tab-item-content-gsbp-a9f2049-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a9f2049-3\" aria-controls=\"gspb-tab-item-content-gsbp-a9f2049-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a9f2049-0\" id=\"gspb-tab-item-content-gsbp-a9f2049-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>60 segundos<\/strong> de <a href=\"https:\/\/prewodplus.com\/ro\/wrist-mobility\/\"><strong>Wrist Mobility.<\/strong><\/a><\/li>\n\n\n\n<li><strong>45 segundos por brazo<\/strong> de <a href=\"https:\/\/www.youtube.com\/shorts\/XN3U7fMlRZg\">dumbbell Wrist Twist Grip Strength.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>3 rondas alternando entre los ejercicios:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>30 segundos de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=FPoldgskfYU\">Freestanding Hold<\/a><\/strong><\/strong> <em>(si no puedes mantenerlo todo de una vez, acumula 30 segundos por ronda).<\/em><\/li>\n\n\n\n<li><strong>20 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=r8WwpGQlq7U\">Handstand Shoulder Taps<\/a><\/strong><\/strong><em> <\/em><em>(derecha\/izquierda = 2 repeticiones).<\/em>\n<ul class=\"wp-block-list\">\n<li>Puedes realizar los Shoulder Taps <strong>freestanding<\/strong> o <strong>contra la pared.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p><strong>Descansa lo necesario<\/strong> para completar todas las series y repeticiones con \u00e9xito.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a9f2049-1\" id=\"gspb-tab-item-content-gsbp-a9f2049-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Mobility:<\/strong><br><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">Prone PVC Raise<\/a><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca un disco de <strong>5 lb o 2.5 lb<\/strong> en el centro del PVC.<\/li>\n\n\n\n<li>Mant\u00e9n el <strong>pecho pegado al suelo<\/strong> durante todo el movimiento.<\/li>\n\n\n\n<li><strong>Objetivo:<\/strong> Mejorar la movilidad de los hombros, no de la columna tor\u00e1cica.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Side-Walk-Down-Wall.mp4\">Handstand Side Walk Down Wall<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>15 metros hacia la derecha<\/strong> y <strong>15 metros hacia la izquierda<\/strong> contra una pared.<\/li>\n\n\n\n<li><strong>Si necesitas m\u00e1s desaf\u00edo:<\/strong> Repite para acumular <strong>30 metros en cada lado.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Puntos clave para la forma:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n las <strong>costillas hacia abajo<\/strong> para evitar arquear la espalda.<\/li>\n\n\n\n<li>Solo los <strong>dedos de los pies<\/strong> deben tocar la pared (\u00a1mant\u00e9n los dedos apuntados!).<\/li>\n\n\n\n<li>Presiona hacia arriba a trav\u00e9s de los hombros para mantener el \u00e1ngulo completamente abierto.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Balance Work:<\/strong><br><strong><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/handstand-Overarch.mp4\">Over-Arch Drill:<\/a><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Escoge una distancia en la que te sientas 100% seguro para separarte del arco en la pared y pasar a la posici\u00f3n alineada (<strong>stacked position<\/strong>).<\/li>\n\n\n\n<li>Realiza <strong>3 sets de 10 segundos<\/strong> trabajando en la posici\u00f3n de arco y tirando hacia la posici\u00f3n alineada.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a9f2049-2\" id=\"gspb-tab-item-content-gsbp-a9f2049-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Shoulder Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\"><strong>Shoulder I-Y Band Drill<\/strong><\/a> <em>(I + Y cuentan como 1 repetici\u00f3n).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Balance Work:<\/strong><br><strong><strong><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Straight-Arm-Lift.mp4\">Handstand Straight Arm Lift<\/a><\/strong><\/strong><\/strong> <em>(belly to wall)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 sets x 10 segundos por brazo.<\/strong><\/li>\n\n\n\n<li>El tiempo total bajo tensi\u00f3n ser\u00e1 de <strong>30 segundos por lado<\/strong> al completar todas las rondas.<\/li>\n\n\n\n<li>Mant\u00e9n las piernas en <strong>straddle<\/strong> para equilibrarte.<\/li>\n\n\n\n<li><strong>Descansa aproximadamente 30 segundos<\/strong> despu\u00e9s de cada serie.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>THEN:<\/strong><br><strong>3 series de m\u00e1ximo esfuerzo de <strong><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Taps-for-Speed-to-an-object.mp4\">HS Taps for Speed<\/a><\/strong><\/strong>.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Descansa 60 segundos<\/strong> entre cada serie de m\u00e1ximo esfuerzo.<\/li>\n<\/ul>\n\n\n\n<p><strong>Notas:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Los <strong>Taps for Speed<\/strong> deben ser r\u00e1pidos pero bajo control total.<\/li>\n\n\n\n<li>Si la velocidad comienza a disminuir, termina la ronda para mantener la calidad.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a9f2049-3\" id=\"gspb-tab-item-content-gsbp-a9f2049-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup<br>1 minuto <a href=\"https:\/\/www.youtube.com\/watch?v=n-Xc840qjAw&amp;list=PLKRQFkKb-JSFyK6YVWUSV7fUeZcEjAc-_&amp;index=7\"><strong>Wrist Warmup.<\/strong><\/a><\/p>\n\n\n\n<p>Walking Practice:<br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Wall-Balance-Into-Walk.mp4\">Handstand Wall Balance Into Walk<\/a><\/strong><br>Realiza <strong>7 sets<\/strong> con excelente forma y equilibrio.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Puntos clave:<\/strong><\/p>\n\n\n\n<p>Descansa lo necesario entre series para mantener la calidad del movimiento.<\/p>\n\n\n\n<p>El objetivo principal es encontrar el <strong>equilibrio primero<\/strong> y luego comenzar a caminar.<\/p>\n\n\n\n<p>No te preocupes por la distancia recorrida; enf\u00f3cate en mantener una <strong>posici\u00f3n alineada (stacked position)<\/strong> y el equilibrio mientras caminas.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-a62c0ae\" id=\"gspb_container-id-gsbp-a62c0ae\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-a5b3bb0\" id=\"gspb_iconBox-id-gsbp-a5b3bb0\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-469800c\" class=\"gspb_heading gspb_heading-id-gsbp-469800c\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-52c2bbe gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-52c2bbe-0\" aria-controls=\"gspb-tab-item-content-gsbp-52c2bbe-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-52c2bbe-1\" aria-controls=\"gspb-tab-item-content-gsbp-52c2bbe-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-52c2bbe-2\" aria-controls=\"gspb-tab-item-content-gsbp-52c2bbe-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-52c2bbe-3\" aria-controls=\"gspb-tab-item-content-gsbp-52c2bbe-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-52c2bbe-0\" id=\"gspb-tab-item-content-gsbp-52c2bbe-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 minuto<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=uIJuvGcsjeo\">Foam Roll Lift Off.<\/a><\/li>\n\n\n\n<li><strong>1 minuto<\/strong> de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-Hold-Lat-Pull-Downs.mp4\">Hollow Lat Pull Downs.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>5 sets:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>4 intentos  <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Tuck-Straight-Hold-freestanding.mp4\">Tuck\/Straight Holds<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Intenta mantener <strong>3 segundos por pierna<\/strong> (realizar\u00e1s <strong>2 repeticiones por pierna<\/strong> en cada ronda).<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p><strong>Entre cada serie realiza:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 set de m\u00e1ximo esfuerzo<\/strong> de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Freestanding-Handstand-Shoulder-Taps-In-Box.mp4\">Freestanding Shoulder Taps<\/a> in box.\n<ul class=\"wp-block-list\">\n<li>No te preocupes si no lo haces dentro de un espacio definido como en el video, pero trata de mantener cierta precisi\u00f3n y evita caminar fuera de control.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-52c2bbe-1\" id=\"gspb-tab-item-content-gsbp-52c2bbe-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos en el sentido de las agujas del reloj<\/strong> y <strong>30 segundos en sentido contrario<\/strong> de Standing <a href=\"https:\/\/www.youtube.com\/watch?v=N2TnlUtl5_w\">T-Circles.<\/a><\/li>\n\n\n\n<li><strong>10 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=8tvvF1g3zd4\">Overhead Opener.<\/a><\/li>\n\n\n\n<li><strong>1 minuto<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=n-Xc840qjAw&amp;list=PLKRQFkKb-JSFyK6YVWUSV7fUeZcEjAc-_&amp;index=7\"><strong>Wrist Warmup.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>Acumula 12 repeticiones<\/strong> del <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/handstand-Overarch.mp4\">Over-Arch Drill:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enf\u00f3cate en la <strong>conciencia corporal<\/strong> para entender c\u00f3mo corregir en exceso un kick-up o equilibrarte si sientes que pierdes el balance mientras caminas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br>Con un reloj corriendo <strong>2 minutos<\/strong>, realiza un <strong>m\u00e1ximo esfuerzo de <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=FPoldgskfYU\">Freestanding Hold<\/a><\/strong><\/strong><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-52c2bbe-2\" id=\"gspb-tab-item-content-gsbp-52c2bbe-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=1HJhUinMiGg\">Hollow\/Arch Standing Drill (lento)<\/a>.<br><em>(Este ejercicio es para practicar c\u00f3mo corregir la posici\u00f3n si estamos cabeza abajo y sentimos que podemos caer, adem\u00e1s de abrir los hombros.)<\/em><\/li>\n\n\n\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=p7j02V1fIzU\">Hollow Rocks.<\/a><\/strong><\/li>\n\n\n\n<li><strong>1 minuto<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=n-Xc840qjAw&amp;list=PLKRQFkKb-JSFyK6YVWUSV7fUeZcEjAc-_&amp;index=7\"><strong>Wrist Warmup.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br>Practica <strong>10-15 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Walk-into-Handstand-Pirouette.mp4\">Wall Walk into Handstand Pirouette.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br>Acumula <strong>20 <strong><strong><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Straight-Arm-Lift.mp4\">Handstand Straight Arm Lift<\/a><\/strong><\/strong><\/strong><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-52c2bbe-3\" id=\"gspb-tab-item-content-gsbp-52c2bbe-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>\u00a1Felicidades por llegar al \u00faltimo d\u00eda de tu programa de Handstand Walking de 5 semanas!<\/strong><br>Estamos ansiosos por ver tus avances y celebrarlos contigo. \ud83c\udf89<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>El desaf\u00edo de hoy:<\/strong><br>Pon a prueba tu distancia m\u00e1xima de Handstand Walking en <strong>2 minutos.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Puedes empezar desde un <strong>kick up<\/strong> o desde el <strong>Handstand Wall Walk Split Balance<\/strong> que has practicado a lo largo del programa.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Si a\u00fan necesitas mejorar tu caminata, aqu\u00ed hay algunas sugerencias:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Fortalece tu <strong>equilibrio<\/strong>, ya que es clave para caminar mejor, con nuestro programa de <strong>Handstand Balance Breakthrough.<\/strong><\/li>\n\n\n\n<li>Trabaja en la movilidad de los hombros para mejorar tu rango de movimiento con el programa de <strong>Overhead Mobility Overhaul.<\/strong><\/li>\n\n\n\n<li>Vuelve a realizar este programa para perfeccionar tus habilidades.<\/li>\n\n\n\n<li><strong>Practica regularmente<\/strong> para consolidar tu progreso.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>No olvides:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Revisar el video de conclusi\u00f3n para reflexionar sobre lo aprendido.<\/li>\n\n\n\n<li>Dedicar tiempo a practicar y aplicar las habilidades que has desarrollado en estas semanas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00a1Gracias por confiar en nosotros para alcanzar tus metas!<\/strong><br>Si lograste un nuevo r\u00e9cord personal, comp\u00e1rtelo con nosotros etiquet\u00e1ndonos o envi\u00e1ndonos un mensaje en redes sociales. Nos encanta ser parte de tu \u00e9xito y motivar a otros con tu progreso. \ud83d\udcaa<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es el Handstand Walking Step? El handstand walking step es una habilidad avanzada que consiste en desplazarse caminando con las manos mientras se mantiene el equilibrio en posici\u00f3n invertida. Este ejercicio, com\u00fan en CrossFit y gimnasia, desaf\u00eda el control postural, la fuerza del core y la estabilidad de los hombros, combinando t\u00e9cnica y coordinaci\u00f3n. [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1662,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:57% 78%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2023\/11\/man-walking-on-hands-in-gym-2022-03-04-06-05-02-utc-1-scaled-e1679328025208.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; 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