beginner · body only
Seated Front Deltoid
Estiramiento Frontal de Deltoides Sentado
expertbody onlyStretching
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
shoulderschest
Instructions
- Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
- Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
- Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.
Instrucciones(ES)
- Siéntate erguido en el suelo con las piernas flexionadas, tu compañero de pie detrás. Extiende los brazos a los lados con las palmas abajo. Intenta llevarlos lo más atrás posible mientras tu compañero sostiene las muñecas. Esta será tu posición inicial.
- Manteniendo los codos rectos, intenta mover los brazos al frente mientras tu compañero te detiene suavemente por 10-20 segundos.
- Relaja los músculos y permite que tu compañero aumente el estiramiento de hombros y pecho. Mantén 10-20 segundos.
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