Stretches with the Twin Pin to unlock the body

Stretches with the Twin Pin to unlock the body

Fitness

Personal trainers Esther and Gema Pineda, Pin Twins, propose a routine of six exercises to avoid joint blockage

PM2:22

How many times has a sedentary lifestyle led us to feel as rigid as the trunk of a tree, without elasticity and causing us pain with each movement. This is the reason why personal trainers Esther and Gema Pineda, better known as the Pin Twins, propose a workout in which we leave behind muscle stiffness.

stretches

Drill

6

Reps

15 each exercise

TV Shows

3

Rest

2 ” (between series)

Material extra

No

Also designed for a more adult audience, in which most people have already lost flexibility, this six-exercise routine of the Pin Twins works mainly the Joints, moving not only the legs and knees, but also the ankles, hands and side.

Each exercise is repeated 15 times and the complete circuit must be performed three times. The rest time between each series is two minutes, a very different time than what they usually use to take a breath, and we will not need any kind of material to perform the training, although a chair would be very good to do the exercises with a straight back. Although you can do the exercises isolated from each other, another option is to try to coordinate and do several at the same time, such as exercises 1 and 2. This week’s routine was recorded on the premises of The Corporate Gym.

Exercise 1. Arm raises

Sitting on the chair and feet perfectly supported on the ground and parallel to each other, we raise one arms above the head, lower it and then repeat the same process with the other arm. The exercise will be repeated 15 times, then you will rest for two minutes and do two more laps.

Exercise 2. Leg raises

Sitting in the same chair, this time it is the legs that are going to work. We will try to raise the leg making a straight line, and thus alternating left and right. The exercise will be repeated 15 times, then you will rest for two minutes and do two more laps.

Exercise 3. Lateral bends

To stretch the side a little and, incidentally, also the arms, we are going to stretch laterally, bringing the left arm to the right side and vice versa. The feet remain parallel and glued to the ground. The exercise will be repeated 15 times, then you will rest for two minutes and do two more laps.

Exercise 4. Ankle flexion and extension

We continue in the same initial position, only this time the ankles are the protagonist. We are going to lift our heels off the ground and raise them as far as we can, without taking off the other part of the foot, which will remain on the ground. The exercise will be repeated 15 times, then you will rest for two minutes and do two more laps.

Exercise 5. Open hands

With the arms stretched forward, we are going to stretch the fingers of the hand as much as possible and then make a fist, contracting those fingers. The exercise will be repeated 15 times, then you will rest for two minutes and do two more laps.

Exercise 6. Arms stretch

Having space to the left and to the right, the stretch of arms that we are going to do now is to the sides, so that we are going to have them stretched out in front of us and we are going to lengthen make our body draw a cross. The exercise will be repeated 15 times, then you will rest for two minutes and do two more laps.