🔥ENTRENANDO DOMINADA A UNA SOLA MANO🔥
🔥 THE ONE-ARM PULL-UP 🔥
Greetings to the entire #Hive and #swc community! Today I'm bringing you a workout focused on developing the strength needed to achieve the one-arm pull-up. If you follow these progressions consistently, with good technique, and adequate rest, you'll see results. We'll start with one-arm negative pull-ups. Perform 2 reps with your left arm and 2 with your right. Make sure you maintain proper posture and control on the descent. Repeat this block 3 times, resting 3 to 4 minutes between blocks.
This workout is designed to activate and strengthen the muscles needed to achieve the one-arm pull-up. With discipline, practicing the basics, and proper use of equipment like resistance bands, it is entirely possible to achieve this goal.
After warming up and activating properly, I started throwing combos. I started with a planche straddle on the parallel bars, holding it as cleanly as possible for at least 3 seconds. I followed with a full front lever, holding it for 5 seconds, and then moved on to the back lever, holding it for 4 seconds. I finished the sequence with a 3-second front lever on the parallel bars. I repeated this combo four times, always paying attention to technique, posture, and form. I rested for 6 to 7 minutes between each set. This type of training helps me improve muscle memory, endurance, and control, key elements for future competitions.
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)
! [English Version]
✅Original content by the author.
✅ Images and videos taken with my Tecno spark go 20c.
✅ editor: Canva.
✅: Deepl (Free version)