beginner · body only
Inchworm
Gusano
beginnerbody onlyStretchingcompound
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
hamstrings
Instructions
- Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
- Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
- Keep going until your body is parallel to the ground in a pushup position.
- Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
- Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Instrucciones(ES)
- Ponte de pie con los pies juntos. Manteniendo las piernas rectas, baja y coloca las manos en el suelo frente a ti. Esta será tu posición inicial.
- Camina las manos hacia adelante lentamente, alternando. Flexiona solo las caderas, manteniendo las piernas rectas.
- Continúa hasta quedar en posición de flexión con el cuerpo paralelo al suelo.
- Ahora mantén las manos en su lugar y da pasos cortos con los pies avanzando poco a poco.
- Continúa caminando hasta que los pies estén junto a las manos, manteniendo las piernas rectas.
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