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Donde espero que sea de su gusto y de su agrado mi entrenamiento con un enfoque constante y disciplinado y un objetivo muy claro y es darlo todo en todos mis entrenamientos buscar mi mejor versi贸n y Nivel en este bello deporte que am贸 y conjunto a ello darme a conocer y dejar una huella en la calistenia, Dicho esto, comencemos .
Bien saben todos ustedes queridos lectores soy un atleta que dedica a los STATICS a esos elementos de tensi贸n de alta dificultad en la calistenia consecuentemente a ello realize y culmine un super entrenamiento de BACK LEVER
Hice un calentamiento muy espec铆fico que siempre recurro a la hora de este este est谩tico y es la priorizaci贸n de la rotaci贸n articular del hombro debido a la presi贸n que le ejerzo con el BACK LEVER ONE ARM.
Skin the cats 5 reps por 3 series para la rotaci贸n del hombro, liga para activar m煤sculo 15-25 reps y fondos para la fuerza del mismo 12 reps por 2 series, la rutina la divid铆 en una aproximaci贸n normal de Back Lever 4 aguantes de 6 segundos sum谩ndole variaciones en Back Lever
Con agarre pegado 4 aguantes de 6 segundos, supino 3 aguantes de 6 segundos prono 3 aguantes de 6 segundos y wide 3 aguantes de 3 segundos, 4 series de press a 4 reps en Back lever prono y en Wide y para cerrar esta rutina con broche de oro saque a pasear mi Back Lever OA
Culminando con 4 aguantes tir茅 en total de 4-6 segundos cada uno y con ello doy por culminada est谩 rutina la cual extra帽aba mucho hacerla con tanta intensidad y habiendo dicho esto muchas gracias queridos y apreciados lectores por su atenci贸n para m铆 es un placer que conozcan mis entrenamientos, hasta la pr贸xima.
I hope you enjoy my training with a constant and disciplined approach and a very clear goal: to give it my all in all my workouts, to seek my best version and level in this beautiful sport that I love, and at the same time, to make myself known and leave my mark on calisthenics. That said, let's begin.
As you all know, dear readers, I am an athlete who dedicates STATICS to those highly difficult tension elements in calisthenics. Consequently, I completed a super BACK LEVER workout.
I did a very specific warm-up that I always use at the time I do this static exercise, and it focuses on prioritizing shoulder joint rotation due to the pressure I apply to it with the BACK LEVER ONE ARM.
Skin the Cats: 5 reps for 3 sets for shoulder rotation, a band to activate the muscle (15-25 reps), and dips for strength (12 reps for 2 sets). I divided the routine into a normal Back Lever approach: 4 holds of 6 seconds, adding variations on the Back Lever.
With a close grip, 4 holds of 6 seconds, supinated (3 holds of 6 seconds), prone (3 holds of 6 seconds), and wide (3 holds of 3 seconds). 4 sets of presses at 4 reps on the prone and wide Back Lever. And to close this routine out with a flourish, I took my Back Lever OA for a walk.
Closing with 4 holds, I pulled a total of 4-6 seconds each, and with that, I conclude this routine, which I've missed doing with such intensity. Having said that, thank you very much, dear and valued readers, for your attention. It's a pleasure for me to have you know my workouts. Until next time.
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