Hello everyone at #HIVE and #SWC, I send a warm hello to all the athletes who make their living in this incredible calisthenics community. This time I'm at @Mclionblack-sw's house doing a core session, focused primarily on back strengthening, with the goal of specifically targeting the lats, triceps, and biceps. The workout began with regular pull-ups and archer pull-ups. I started by doing 10 reps of regular pull-ups followed by 10 reps of archer pull-ups, divided into 5 with the right arm and 5 with the left. The entire block was performed continuously, without letting go of the bar, always ensuring proper execution and form with each rep. This first part was repeated for a total of 3 sets, with 2-minute rests between each set.

Posteriormente, pasé a las dominadas supinas, alternando entre agarre normal y agarre cerrado. Realicé 15 repeticiones de dominadas supinas normales seguidas de 15 repeticiones de dominadas supinas cerradas, nuevamente sin soltar la barra, manteniendo el control del movimiento y la técnica adecuada. Este bloque también se repitió durante 3 series, con descansos de 3 minutos entre cada una.

I then moved on to chin-ups, alternating between a regular grip and a close grip. I performed 15 repetitions of regular chin-ups followed by 15 repetitions of closed chin-ups, again without letting go of the bar, maintaining control of the movement and proper technique. This block was also repeated for 3 sets, with 3-minute rests between each set.

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Para finalizar, realicé un trabajo más específico de hombros y tirón horizontal. Comencé con dominadas de agarre cruzado, realizando 10 repeticiones con el brazo derecho y 10 con el izquierdo, seguido de un descanso de 45 segundos. Después, ejecuté 10 repeticiones de pull ups en progresión de remo, cuidando siempre la técnica. Esta última sección se realizó durante 3 series, descansando 2 minutos entre cada una. Esta rutinas tiene como finalidad fortalecer las articulaciones y los grupos musculares que son fundamentales para la ejecución de los elementos estáticos como la plancha y el front lever.

To finish, I did more specific shoulder and horizontal pull work. I started with cross-grip chin-ups, performing 10 repetitions with my right arm and 10 with my left, followed by a 45-second rest. I then performed 10 repetitions of pull-ups in a row progression, always paying attention to technique. This last section was performed for 3 sets, resting 2 minutes between each set. The purpose of this routine is to strengthen the joints and muscle groups that are essential for performing static exercises such as the plank and front lever.

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Les agradezco por haber dedicado tiempo en leer mi publicación, espero que les guste y me sigan para más.

I thank you for taking the time to read my post, I hope you like it and follow me for more.

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Soy @casciani-sw atleta de Calistenia.	I am @casciani-sw Calisthenics athlete.

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✅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)

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