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Cómo hacer lagartija con aplauso, básica y sentadilla

Lagartija con aplauso o Clap Push Up

Es una variante avanzada de la lagartija, nos cuenta el fitness coach Cris Nava, en la que además del push up tradicional, debes usar la potencia para impulsarte “más de lo necesario” para que te dé tiempo de estar en el aire y aplaudir. Es más fácil de lo que parece, sólo debes dominar antes:

1- Lagartija profunda: Que el pecho casi roce el piso ¡Aguanta al menos 20 seguidas! (checa este tutorial http://keifit.com/como-hacer-lagartijas-de-facil-a-avanzado/ )

2- Lagartija explosiva (power push up): Estando abajo, te impulsas y despegas las manos del piso. Al menos debes poder hacer 15 seguidas.

3- Lagartija con aplauso: Ya que dominaste los anteriores, los pasos son:

-Haces lagartija profunda.

-Te impulsas lo más que puedas -con control-.

-Aplaudes en el aire.

-Cae con los brazos ligeramente flexionados y ¡repite! Con 5 para empezar está súper.

¿Todavía no haces lagartijas? Aprende la básica: 

Lagartija modificada: 

-Apóyate en las rodillas o incluso puedes apoyar la tibia (pantorrilla) y pies en el piso.

-Mantén espalda recta y cadera abajo. Que hagas una línea recta desde las rodillas hasta la cabeza.

-Brazos separados poco más que el ancho de los hombros con los dedos hacia adelante.

-Empieza haciendo 8 reps.

¡Ojo! No subas la cadera ¡checa el video!

 

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