Entrenamiento para aumentar tu fuerza y resistencia.
Training to increase your strength and endurance.
Hello #Hive and #SWC community, how are the athletes who make their living in this space feeling? Today I'm doing a fairly simple workout, focused on strengthening two essential muscle groups for strength and endurance: the chest and shoulders. To begin, we do a light warm-up accompanied by joint stretches, which is essential before starting the routine. Afterwards, we move directly to the main exercises: tuck planche and lean planche.
We start with tuck planche push-ups, performing 10 repetitions. Then we hold the tuck planche position at a 90-degree angle for 5 seconds, always ensuring proper technique and posture throughout each execution. We repeat this cycle 3 times, resting 3 to 4 minutes between each set. Next, we continue with the lean planche using high parallel bars. We apply the same dynamic: first, we do lean planche push-ups for 15 repetitions, followed by holding the position at a 90-degree angle for 8 seconds. It's essential to maintain refined technique and the best possible posture. This exercise is also repeated three times, with 4 to 5-minute rests between each set.
To finish, I did a short session of basic exercises focused on the chest: diamond push-ups and traditional push-ups. In both variations, I performed 20 repetitions, always paying attention to technique and posture. The rest period between each set was 10 seconds, and at the end of each routine, I took a break of approximately 3 minutes.
I decided to do this type of training because lately I've been feeling somewhat weak in terms of shoulder and chest strength. I recommend that all athletes, if they detect weaknesses or feel stuck in any area, incorporate mini sessions of basic exercises like these, which are very effective for regaining strength and improving performance.
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)