Un entrenamiento de fuerza y fortalecimiento
A strength and strengthening workout
Hello everyone at #Hive and #SWC, how are all the athletes who live and breathe calisthenics? I send you all a big hello. Today I was training at @mclionblack-sw's house, focusing on weighted exercises and strength training. My routine was quite intense. I started by adding weight to pull-ups and dips, then moved on to exercises to prepare for planche and front lever.
I started with weighted pull-ups using 20 kg, performing 7 reps. After a 40-second rest, I moved on to dips on the parallel bars, this time with 5 kg, performing 10 reps. I repeated this sequence three times, always paying attention to technique and form to properly focus on my back and chest. Between each round, I rested for 5 minutes to regain strength and perform at my best in the next round.
Later, I worked on strengthening my static muscles. I started with front lever rows, holding the position for 8 seconds. After a 20-second rest, I continued with planche rows, holding the position for 20 seconds. I did three sets in total, resting for four minutes between sets. I do this type of workout to increase base strength and facilitate progress to more advanced versions like the full planche and full front lever.
I thank you for taking the time to read my post, I hope you like it and follow me for more.
✅Contenido original del autor.
✅Imágenes y videos tomados con mi teléfono Tecno spark go 20c.
✅Editor de foto: Canva.
✅Traductor: Deepl (Versión gratuita)
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✅Original content by the author.
✅ Images and videos taken with my Tecno spark go 20c.
✅ editor: Canva.
✅: Deepl (Free version)