THE MUSCLE THAT MOST PEOPLE DON´T TRAIN! ( HOME WORKOUT)

THE MUSCLE THAT MOST PEOPLE DON´T TRAIN! ( HOME WORKOUT)


Hello everyone my name is Gui Pinto and today I bring you this video here, because I see many people training calisthenics and doing dips, push ups, pull ups And they seem to forget a very important muscle, I would say even the most important muscle in calisthenics the shoulder Just see how many people in your park do pike push ups or hanstands and that’s why I’m making this video today, because today I want to give you an example of a shoulder workout You can include in your chest and tricep routine, or if you want to do a shoulder day and most importantly it is without equipment and one of the things I want to give you is that with calisthenics it is possible to build muscle without equipment and without to spend money Very important is to warm up the shoulder, because it is a very harmful muscle and if you want in a future video I can show you my warm up For all those who train shoulder I hope they do not go wrong this is just something I see, is a majority and I hope this training will be useful to you, come on Today’s workout is going to be 6 exercises and let’s do it in circuit mode, try to get as little rest as possible, if you get 15-30 sec no more, then rest 1-2 min and repeat again 2 more times to give 3 rounds First exercise is gonna be WALL WALKS and try to do 2-3 reps and in the final of the video you will have the workout with the exercises and reps to take a screenchot and save in your phone Ok let’s go wall walks 2-3 reps try to do your best Basically it is climbing the wall and then returning to the horizontal position to the ground. When you get here you can take a little break and come back In this exercise it is convenient to put the core tight and if you do not feel the shoulders is because you are doing bad or have to do more reps Next exercise PIKE PUSH UPS, let’s do 6 reps Get into it like that, the feet the closer the hands, the harder it will be but also the more flexibility you do as you can Another important thing, your elbows have to go along the body and not out Now that we are done with the pike push ups, we are going to do pike hold, just hold on and try to do a superset without rest after pike push ups or just rest 5-10 sec. Do the max hold. Done, if this is too easy for you, you can do it on the wall And just hold the max you can But this is only for more advanced athletes Fourth exercise will be the genre of a board that will hit our shoulders, but in calisthenics it is very typical to have compound exercises that will also reach other muscles, and here the core will also be working Put yourself in push up position, we are going to do 8 resps, 1 rep is this There are 10 touches always crossed This is one rep, let’s do more 7 For those who are more advanced you can do this way more explosive 3 more Leave your core very tight and breathe, last one Fifth exercise is going to be planche lean and has a bit advanced technique, so I’ll explain First get in push up position but with wrists out Then here the scapula, have to make a protraction This is retraction and this protaction here the core tightens and then lean forward as much as you can Let´s do 10sec, another thing the feet put in this position, this is the technique, do a protaction, tigh your core and glutes, your hands turn out and put your tiptoe on the ground Let’s do 10 sec and incline as much as you can Rest a little now Next and last exercise of the circuit is gonna be Pike Walks It is an exercise that requires some technique and flexibility in the legs, I will exemplify, get back into the pike position and then go forward And here important to walk is that try to put the force in the shoulders and not jump with the legs Do the controlled movement And don’t do this, don’t jump with your legs! if not, the shoulder won’t be working well let’s do 10 reps And that’s all 6 exercises, then rest 1-2 min or even 3 min as you feel and do 2 more rounds This is the training, very important shoulder, do not forget to train, the most important muscle as I had already said I hope you enjoyed, if you like, leave a like, comment for future video ideas and other types of training that would like to see here on the channel subscribe, share and see you in the next video!

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