las fotografías de mi entrenamiento |
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the photograpy of my training |
Hola un saludo para todos mis amigos de las comunidades de #hive y la comunidad de #liketu y también a mis compañeros de la comunidad de #swc un gran y cordial saludo para todos Me presento, soy atleta de calistenia Victor-gs, hoy vengo a contarles sobre mi día de entrenamiento
Calentamiento, Movilidad de hombros con bandas o estiramientos dinámicos estiramientos hold de progresiones de front lever. Primer ejercicio Front Lever hold 4 series. Descanso 2-3 min entre series. Segundo ejercicio Front Lever Negativas 3-5 segundos, 3 a 5 repeticiones 4 series traten de controlar bastante la bajada. Tercer ejercicio Front Lever Raises Elevaciones dinámicas: 5 a 8 repeticiones 4 series Desde posición colgada hasta Front Lever. Cuarto ejercicio Pull-ups con agarre supino + Front Lever: 5-8 repeticiones 4 series. Subir en dominada y mantener 1-2 segundos en Front. Quinto ejercicio Ice Cream Makers Opcional para resistencia: 5 a 8 repeticiones 4 series. Sexto ejercicio Muscle up en L sit 10 repetición 4 series Séptimo ejercicio press de tuck avanzado estricto con buena técnica y buena postura full bloqueo retraccion escapular. Enfriamiento: Estiramientos de espalda, hombros y brazos 30 segundos por músculo. Si no logras el Front Lever completo, usa bandas de resistencia o trabaja en progresiones tuck, Advanced Tuck, One Leg. Prioriza calidad sobre cantidad para evitar lesiones. Recuerden tener mucha Consistencia, paciencia
Hello, a very special greeting to all my friends in the #hive, #liketu, and #swc communities. I hope you're having a great day. Let me introduce myself, I'm Victor-gs, a calisthenics athlete, and today I want to share with you the details of my daily training routine, which helps me stay in shape and continue progressing in this discipline that I love so much. First exercise: I'll hold for 5 seconds in my longest planche progression. This movement requires a lot of strength in the shoulders and core, so I'll do it with concentration. I'll repeat this exercise for 4 sets, resting between each to maintain correct technique. Second exercise: I'll do a circuit made up of three movements. First, a straddle planche from a lever, holding it for 3 seconds. Then, I'll move on to a lean planche for 10 seconds, and finally, I'll return to the straddle planche from a lever or in whatever progression each of us is most comfortable with. I'll repeat this circuit for 4 sets, making sure to control each transition well. Third exercise: I'll perform 4 handstand push-ups, followed by a transition from L-sit to straddle planche or advanced tuck if you haven't mastered the straddle yet. This exercise is excellent for gaining explosive strength and body control. I'll also do it in 4 sets. Fourth exercise: I'll combine 5 regular tuck planche push-ups with 5 seconds of advanced tuck, finishing with another 5 regular tuck push-ups. I'll repeat this set 4 times, focusing on endurance and technique. Fifth exercise: Lean planche for 15 seconds, varying the grips and handstands, and placing your feet on an elevated surface to increase the intensity. That's it for today; see you next time, and let's go for it!
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