 Cynwys i'r Gweithreithio Llywodraethol yn ddweud, i'w dechrau i Cyfnodus Pwyddoedd Cymru. Byddwn i'n edrych i'w ddim yn gweithio'r gwybodaeth o'r gyfnodd yn ysgrifennu. Gwch chi'n ddim yn gwneud, maen nhw'n cael ei gweithio'r gwelwch, wrth gwrs i'w ddim yn gweithio'r Gwfodd Pwyddoedd Gweithreithio, cwch chi'n gweithio'r gweithio'r gwybod, ac roedden nhw'n gwneud i'w ddigwyddiaeth. Felly, we're going to look specifically at shoulder strength for pressing out of these frog or crow stand positions and looking at building up strength for those handstands specifically. One thing that's going to be really important if you haven't warmed up yet, make sure you check out one of our first videos we did with Sarah on shoulder mobility and getting better range of motion at the shoulders for these ove way positions while it is how to warm up and fire up some of the shoulder stabilises to get yourself ready. We have obviously done those and we are building on top of now those frog and crow stunts that we looked at in the part two, the second video that we did. In that when we went into a headstand we were talking about creating a triangle with your head and your hands and that point that we were creating then is going to be vital when we are going through the range in these pike push ups. ac mae'n cael ei wneud amwag yn ei amser, yw'n rhai ddaeth mewn hyn oedd y sufflu ac mae'r ysgwrdd yn cael ei bwysig yn c��wyr lleol, ac mae'n bwysig yn cyfrifodol y sylfficio'r trefynu chi ddwylicio am gweithreff. Oes yno, mae'n bwysig yn eu sicr o'i ffordd gyda ffordd o'r ysgwrdd. Ond mae'n gweithreff yw'n gweithreff mwy o'u bobl a'r ffordd o'r firedd mwy o mhard y ffordd. Rym ni'n dod o'i bywysig ar hyn o'r ddamogau. I'll try to make it nice. So, if you think about those tripod positions you're getting into, hands the same as the frog's dandall crows, hand is shoulder width apart, gripping with those fingertips, and base of the palm is on the floor. But I'm going to start in a push-up position, and then I'm going to walk my feet forward so that my start is trying to put my bum nice and high in the air, and I'm trying to put that hip as far over my shoulders as possible. ac, roeddwn i'r ddechrau ac ydych chi'n gennym y gychon o'r rhaniaeth a gyda'n byw gyd yn ei ddweithio yn gallu gyd yn eich ddweithio. Yr rhaniaeth eich diwethaf iddyn nhw i gyd yn rhoi'r gyd yn ei ddweithio, i phoblurio i chi'n diemgen, iddyn nhw ei ddweithio mynd i ag llawer peishol, i ddweithio y tro i'r rhaniaeth. mewn ddweud â'r twfnod, a'r ddiolch yn ddweud â'r agnod hyrryd yn ni. Byddwch a'r ddweud slash yn LOUR, ac yn cymryd o'r ddegolion ymlaen o gweld, o'r ddeicelirau'n ymlaen, i bobl yn cael y rhan o'r ddechrau, yn ddweud â'r ddechrau ac oedd yn ddych chi'n gweld gydig fy moddol am ddim yn gwneud i ddechrau sydd yn brosisiwn. Cwytaetho'n oedd gennych hyn. Fe wnaeth a hynny oedd mewn bobl Croswch a bwysigwch o'i hanfoddiant. Ieith fy modd y dda i fod yn ymwysig. Rwy'n rhoi'r ddod, y same o'r ddod i'r mhwysig, oedd wedi bod yn llwy'r 5 sgwmp, 4, 3, 2, 1. Cymru yn gydag, rydyn ni'n cael ei wneud. Ieithi'n rwy'n cael ei wneud i gydag i'r ystyried ar y stryd. Mae'n rwyf yn gweithio gweithio'n gweithio'r ddod yn chi gydag yn bobl yn y plwy yma, i weld y rhan o'r ddod. Sengellwch eich bod yn gallu cael hir maes arall. Byddai'n hynny, nad yn mynd i'n cofnod i'w wella. Wyth yn ni'n opud i dda. Rwy'n meddwl â rhain. Mae'n meddwl i'r brif遊gwyr! Felly rydyn ni wedi bod nhw'n meddwl cael gwybwyng y gweithredu a lŵn sy'n meddwl o'r rydyn nhw. Rydyn ni'n meddwl a ddweud. Mae gennym yn eu rhwng yn gwiraboutig. Rydyn ni'n meddwl i'r brif wneud ag add chegwyr yn gwybwyng. Ac mae'n meddwl i gynnwysran tänau ty� reliable y dondaeth Ac mae'r hyra dyw eu bod gynnw below Felly maen nhw'nchai y tu er instance Un peth neu ar hynny, yn wave diwn Mae y bod yn dweud eich bod galluiaeth ar gyfer bydd y�도 Mae'n rech cuziddio g 자꾸 Mae'n dod atrygiad i siw Efallai fod eu schrydd A o hyd yn certyновon, rydyn ni woulde それf hyn reheille Nawr this is effectively raising the floor up so she doesn't have to go as low. What's really important when you are doing those is Is I did a five second lower it's about creating tension If you just free fall down, your head just hits the floor You're not creating any tension and therefore the muscles are working, you are not going to create any adaptation i. e. you don't going to build any strength It's really important that you've got the control This is a nice way where we could get a lower but also you could get them to a position i'w pethau gwahodd, ac mae o'n iawn gyda'r cwcsig gyda ni i ddim yn iawn, Yn gyroedd â'r lawd yn tirwyr ni'n ysgrifiadau achos. OK. So rydym yn gyweithio'n cyfrifiadau. Roedden nhw'n gyfrifiadau, Ac dwi'n gweithio'n gydweithio. Rydyn ni dipyn yn cyfrifiadau. Fydd gweithio'n cyfrifiadau. Ond e'n ddargarfwych yn hynny. Ie, eu bod yn'r gwahodd yn ddau, felly mae'n fynd i'r ffordd yn cael ei fodhaf. Mae'n tyfnwys bai'r mifio'n cais iawn i'r dweud arall? Yr arddangos arherwydd dal yn dda. Yn â'r ddydd ymddi'r ddaeth, mae'n ddim yn y meddwl oedd chi ar wedi cael fy ysgolion ar y masbyg, ac yn roedden nhw'n gydgrifio'r traingol ar hyn. Rhaid i gyd o'r ychydig a'n oed ar hyn eich ddyn nhw'n gyd i'r hanfford i'r rhanfford. Yn y gallu dweud, dwi'i i gael ni. Fe wnaethu'n gofyn i'r niys iddyn nhw'n gyd, ac mae wedi'i gweld i'r newydd ym 3-5 o ffudau, yn mynd i'r ffudau 3-5 o'ch wneud o bach, mae'r ffudiau yn rhai ddweud o'r ffudau a'r wneud o bach. Mae'n ffudiau sydd wedi'i gweld i gyd yn gwneud o'r wneud o'r wneud o'r bach o'r wneud o'r wneud. Mae'n diwedd i'ch gweld i'r wneud i ym 10 o 12 o ddweud. I found that really hard. That's me working to my absolute hardest I could. Can you imagine if you put together, you started doing that once a week and you did that literally once a week and after three, four, five, six weeks the type of strength that you'd be getting and how much easier it would make some of those crow stands, crow poses and some of those transitions a lot easier. I'm going to do it once a day, is that the best? Not once, no no, once a week. Once a day you can't do everything, you do something every day, you never rest, you never rest, you never recover, then you're never going to actually, all that happens is you could you could probably like twice, twice a week you don't need to do more on track because it's the same exercise. You can do different things but just hammering the same thing every day. It is a question we get someone before said oh actually I'm going to, I think they're working on maybe like a front lever or something like that, shall I do it every day? I'm like well when is when's your body going to recover? So the other thing I will just show this front arm is if you have got like blocks like these like say there could be books, if you wanted to make it a little bit harder one thing we can do is we can raise the feet up so I'll just show that one first. I could put this up or this could even be like a chair, the higher up on my feet that's going to mean I can place a little bit more load on the shoulders and so I can get into that position and that's going to make that harder because I'm getting more low going through the front because I'm starting to tip my weight forward. The other thing you can do is effectively rather than lifting them up like we do with Sera what I can do is actually lift my hands up so I've got that space to take my head down further because the thing you're limited by with your pike push-ups and handstand push-ups is that you can only go down as far as the floor is so if we raise the hands up I can do so I've got a push-up position I can go here just come this way around so that you've been able to see it as I take that down and now my head is going lower so my shoulders are actually going through a greater range of motion. I'm so pleased to see you using stuff like this because it's one of our biggest um ongoing kind of debates is you know these are not remedial aids when we you know yeah whatever it's about as you said taking the floor further bringing it closer like I needed yeah we have people who are hyper really quite flexible so the thought of getting their nose to the floor is like so we raise their feet up so this yeah yeah no it's really cute we we we talk about some of these things being tools and lockers so if I'm raising my hands up so I can go to a deeper range the greater angle the shoulder angles and levers tool I can make that harder or like with Sera we stacked them up and we went down to a smaller range of motion to make it applicable to her so we can be doing the same exercise together we can be working out together using these two things but we just both use them differently um the other thing if you wanted to get really hot with it is you could put the feet up on a chair and then you could have your hands raised up as well and that's going to add it the both aspects to make it even harder it's going to help me build up loads of strength for that if you can um if you if you are starting to build up strength and it's less of a maximum strength exercise like it was for um Sera more like um if I could do 10 or 12 of those I might be working two three sets of those 10 12 reps and I might only need to give myself 60 to 90 seconds rest for them because I'm building a bit more of capacity strength or sort of strength endurance or hypertrophy um but that's going to help you build up some strength that you're going to be able to use for for your handstands for your inversions and for us lots like all of all of our calisthenics things that we do is require shoulder strength um so it's it's really it's something that um wide me team we definitely do some pike push-up variation once a week into what we do we do up once a week but we definitely don't do it every day so hopefully that gives you some ideas on how it's one exercise but how versatile it can be and you can start to use these tools to be able to make it applicable to your strength levels and how you can carry on progressing and really help I hope that it helps you with whether you're trying to do yoga and get stronger for that or whether you're doing calisthenics you want to get stronger for that really hope that it uh or I hope that it will but I know that if you do those correctly and follow those things it's going to help you progress and it's not just one thing there's loads of little ways that you can make it a little ever you get better you have to make the exercise get a little bit harder so that you can keep progressing keep progressing but small steps at a time um so yes thanks for watching if you haven't subscribed make sure you click up there so you don't miss out on any of the content if you're just getting started we can't mention your beginner we've got free beginners guide which is down there that you can get that from the website for free and then if you didn't see the previous uh video we did with Sarah hop on that's up there by Sarah's head until next week class dismissed