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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.
Este d铆a en particular quise llevar a una intensidad m谩s baja de lo usual por un gran cansancio y fatiga que he tenido a lo largo de mi semana.
Y escuchando a mi cuerpo, quise aplicar un buen d铆a de b谩sicos de plancha para entrenar y cumplir con esta fant谩stica rutina y darle un volumen bueno al est谩tico.
Empec茅 con un calentamiento de unos 20 minutos bastante especificado en mis hombros en rotaci贸n y en apoyos con la liga en la extensi贸n y rotaci贸n debido a lo fr铆o que me sent铆a.
Aplique pocos ejercicios para solo darle un enfoque a volumen con muchos aguantes e hice combos de ejercicios. Les explico para que apliquen en sus rutinas.
En Tuck, planche 3 aguantes seguidos con 3 segundos cada aguante por 3 series para un total de 9 aguantes descansando 1 minuto por cada serie.
Segundo ejercicio: Tuck planche a old degre es este. Apliqu茅 3 aguantes de Tuck planche con 2 segundos en cada posici贸n con 3 series para un total de 9 aguantes de Tuck y 9 de old degre.
Como tercer ejercicio, hice 3 push up de Tuck planche con 2 aguantes con 4 series para un total de 12 push up.
Y como no puede faltar un ejercicio de variaci贸n de agarre que son aguantes libres de 3 segundos m谩s agarre supino m谩s 2 push ups por 3 series para un total de 6 push ups de supinos.
Al final de la rutina aplique 5 aguantes de Lean planche para culminar de la forma m谩s 贸ptima esta bella rutina que me hizo llegar al fallo algo bastante satisfactorio.
A pesar del cansancio y la fatiga, pude concretar la rutina sin ninguna dificultad o problema, demostr谩ndome que no hay obst谩culos, pase lo que pase para que no entrenes.
Esta ha sido toda mi publicaci贸n y mi entrenamiento por el d铆a de hoy espero que les haya agradado alguno de estos ejercicios y bueno querido lectores nos vemos en 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 being said, let's begin.
This particular day, I wanted to work at a lower intensity than usual due to the significant tiredness and fatigue I've been experiencing throughout the week.
And listening to my body, I wanted to incorporate a good day of plank basics to train and complete this fantastic routine while adding some good volume to my static exercises.
I started with a 20-minute warm-up that focused on my shoulders in rotation and on supports with the band in extension and rotation due to how cold I felt.
I applied a few exercises to focus solely on volume with lots of holds, and I created exercise combos. I'll explain how to apply them to your routines.
For tucks, I did 3 consecutive planche holds with 3 seconds each for 3 sets for a total of 9 holds, resting 1 minute per set.
Second exercise: Tuck planche with old degree. I did 3 tuck planche holds with 2 seconds in each position for 3 sets for a total of 9 tuck holds and 9 old degree holds.
As a third exercise, I did 3 tuck planche push-ups with 2 holds for 4 sets for a total of 12 push-ups.
And of course, I included a grip variation exercise: 3-second free holds plus an underhand grip, plus 2 push-ups for 3 sets for a total of 6 underhand push-ups.
At the end of the routine, I applied 5 lean planche holds to optimally complete this beautiful routine, which led me to failure, which was quite satisfying.
Despite the tiredness and fatigue, I was able to complete the routine without any difficulty or problem, proving to myself that no matter what happens, there are no obstacles that can stop you from training.
That's all my post and my training for today. I hope you enjoyed some of these exercises, and well, dear readers, see you next time.
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