⚜️ Progresión con peso para desarrollar fuerza y control corporal.⚜️
⚜️ Weighted progression to develop strength and body control.⚜️
Greetings to the entire #Hive and #SWC community! This is a calisthenics enthusiast, sending a big hug to all the athletes who are an active part of this incredible movement. Today I want to share a little about my recent training day, focused primarily on weighted dips and strengthening exercises geared toward static movements.
I began the routine with weighted dips, using an additional 35 kilograms (77 lbs) of weight. I performed 10 repetitions per set, always ensuring technique and maintaining a solid posture. I performed a total of three sets, taking 4 to 5 minute breaks between each set to ensure proper recovery. After completing this section, I moved on to working on balance with a handstand. To increase the difficulty, I added a 2 kilogram (4.5 lbs) weight on each ankle. I performed three repetitions per round, holding the position for at least five seconds while balancing. I repeated this routine four times, resting for 3 to 5 minutes depending on my level of fatigue.
Finally, I focused on strengthening my chest and back using parallel bars. I started with 30 deep push-ups, using controlled technique, performing three sets with two-minute rests. I then continued with Australian pull-ups, focusing on proper execution both on the way up and down. I completed 25 repetitions per set, resting between three and four minutes. This type of weighted training is excellent for gaining strength and muscle mass, while the unweighted exercises significantly improve endurance in basic movements.
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)