Hoy, viernes 11 de julio de 2025, mi rutina de jal贸n se centr贸 en ejercicios de tracci贸n, buscando fortalecer mi espalda. Inici茅 mi sesi贸n con un calentamiento din谩mico para preparar mis m煤sculos.
El primer ejercicio fueron las dominadas, realizando 4 series hasta el fallo para trabajar la fuerza general de la espalda. Inmediatamente despu茅s, pas茅 a las dominadas abiertas, con 3 series, enfoc谩ndome en un agarre m谩s amplio para incidir en la amplitud de la espalda.
Continu茅 con un elemento m谩s explosivo, el muscle up. Realic茅 3 series, buscando la t茅cnica y la fluidez en cada repetici贸n. Para complementar el trabajo de espalda, incorpor茅 el remo, haciendo 4 series de 10 repeticiones, concentr谩ndome en la retracci贸n escapular.
La parte m谩s desafiante de la rutina fue dedicada al front lever. Comenc茅 con 3 series de front lever full con liga, utilizando una banda de resistencia para mantener la posici贸n el mayor tiempo posible y perfeccionar la forma. Luego, realic茅 3 series de intentos de front lever full en touch con liga, buscando alcanzar la posici贸n completa y tocar la barra brevemente. Para finalizar, trabaj茅 el front lever con agarre cerrado, con 3 series, enfoc谩ndome en una variaci贸n que exige mayor fuerza en los brazos y el core.
Esta rutina me dej贸 con un gran trabajo muscular, especialmente en la espalda y los brazos, y me acerca cada vez m谩s a mi objetivo de dominar el front lever.
Espero que les haya gustado, como siempre. Sin falta, les mando un saludo a las personas de la #SWC y a la comunidad de #Hive.
Today, Friday, July 11, 2025, my pull routine focused on pulling exercises, aiming to strengthen my back. I started my session with a dynamic warm-up to prepare my muscles.
The first exercise was pull-ups, performing 4 sets to failure to work on overall back strength. Immediately after, I moved on to wide-grip pull-ups, with 3 sets, focusing on a wider grip to emphasize back width.
I continued with a more explosive element, the muscle-up. I performed 3 sets, focusing on technique and fluidity in each repetition. To complement the back work, I incorporated rows, doing 4 sets of 10 repetitions, concentrating on scapular retraction.
The most challenging part of the routine was dedicated to the front lever. I started with 3 sets of band-assisted full front lever, using a resistance band to maintain the position for as long as possible and perfect the form. Then, I performed 3 sets of attempts at a band-assisted full front lever touch, aiming to reach the full position and briefly touch the bar. To finish, I worked on the close-grip front lever, with 3 sets, focusing on a variation that demands more arm and core strength.
This routine left me with significant muscle work, especially in my back and arms, and brings me closer and closer to my goal of mastering the front lever.
I hope you liked it, as always. Without fail, I send a greeting to the people of #SWC and the #Hive community.
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