Contents
The Twin Pin exercises to strengthen the shoulder and abdomen
Fitness
Esther and Gema Pineda, personal trainers known as «Pin Twins» propose this routine of five exercises to strengthen and tone the upper body
PM2:01This routine of drill Combinations proposed by personal trainers Esther and Gema Pineda, Gemelas Pin, to strengthen the upper body are ideal for exercising at home and are simple to execute, but not because it is easy, it is less effective. The objective of this table, which was recorded at The Corporate Gym facilities, is to strengthen and tone the abdomen while trying to improve posture so that the shoulders appear slimmer.
To achieve results in a short time, the Pin Twins advise doing this routine a minimum of three times a week, trying to respect the guidelines: 15 repetitions of each of the 5 exercises, 4 series and 30 seconds of rest between series.
Shoulder and abdomen routine
- Drill
- 5
- Reps
- 15 (each exercise)
- TV Shows
- 4
- Rest
- 30 ″ (between series)
1. Cross pyramid and elevation
We start from the flexion position, with the soles of the hands and the tips of the feet resting on the floor. From that position we will bring the body towards the pyramid position while we try to touch the right ankle with the left hand, then we return to the starting position and then we will bring the left hand to the right ankle. The exercise is completed again in a flexion position where we will bring the left hand to the right shoulder and the right hand to the left shoulder. Once the sequence is finished, we will repeat the entire exercise 15 times.
2. Plate with 90º elevation
Starting from the plank position and trying to maintain the posture without raising the hip too much, we will raise the right arm laterally at a 90 degree angle and then we will stretch it and then return to the starting position. Next we will raise the left arm in the same way. Once the sequence of the exercise is finished, we will repeat it 15 times. Remember to keep your abdomen activated.
3. Side plank with elevation
From the lateral plank position, with the forearm supported and the other arm bent, touching the head with the palm of the hand, we will raise the bent leg trying to touch the knee with the elbow and then do another raise that is wider and upward with the leg straight. . Once the sequence is finished, we will repeat the exercise 15 times and then we will change sides and do it by raising the other leg.
4. Alternative extended leg
We start from the position of lying on the ground. From there we will raise the straight leg while raising both arms (let the leg stay between both arms) and then we will raise the left leg in the same way. Once the sequence is repeated, we will repeat the exercise 15 times.
5. Arm outstretched and rises
Again we start from the lying position. From that position we do torso lifts trying to keep the legs straight and the arms equally stretched.
In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who reach 89.000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning.