Front y Straddle - D铆a 20 de 30 - Nos vemos en una semana 馃搱 [ESP|ENG]
Front Lever y Straddle Planche - D铆a 20 de 30 - Nos vemos dentro de una semana [ESP|ENG]
Front Lever and Straddle Planche - Day 20 of 30 - See you in a week [ESP|ENG]
Miniatura creada por @darcdesigns17
Hola que tal mi gente de #hive y #swc espero se encuentren muy bien. Les comparto el d铆a 20 del camino a la Straddle Planche y el Front Lever. Muchachos, tengo que descansar, por eso coloqu茅 ese t铆tulo. Al d铆a que grab茅 este entreno, el lunes, sent铆 la espalda, b铆ceps y hombros algo fatigados fuera de lo normal. M谩s que todo la espalda, la tengo contracturada. Debo darme por lo menos una semana de descanso, as铆 que har茅 un brake en este d铆a y luego contin煤o, lo m谩s probable es que vuelva con mucho m谩s nive. Quienes son atletas lo saben, quien no, bueno, es algo que explicar茅 en un post.
Cabe acotar que desde que comenc茅 a entrenar Calistenia seriamente, nunca he agarrado una semana, o por lo menos m谩s de cuatro d铆as de descanso seguidos. Creo que esto es lo que me est谩 afectando ahora mismo. Los meses de descarga si siento que relaj贸 un poco, pero no al 100% as铆 que mis muchachos, tengo que agarrarme por lo menos una semana, claro, har茅 ejercicios de fortalecimiento para articulaciones m谩s que todo. Tengo que volver m谩s fuerte. Sin mas que decirles, disfruten el v铆deo.
Hello, how are my people from #hive and #swc, I hope you are well. I share with you day 20 of the road to the Straddle Planche and the Front Lever. Guys, I have to rest, that's why I put that title. The day I recorded this workout, Monday, my back, biceps, and shoulders felt a little unusually fatigued. More than anything, my back is contracted. I have to give myself at least a week of rest, so I will do a brake on this day and then continue, most likely I will come back with much more level. Those who are athletes know it, those who don't, well, it's something I will explain in a post.
It should be noted that since I started training Calisthenics seriously, I have never taken a week, or at least more than four days of rest in a row. I think this is what's affecting me right now. The months of unloading do feel like I relaxed a little, but not 100% so my boys, I have to hold on for at least a week, of course, I will do strengthening exercises for joints more than anything. I have to come back stronger. Without further ado, enjoy the video.
Front Lever y Straddle Planche
El Front Lever es un elemento nivel intermedio-avanzado de la calistenia, ubicado en la zona de fuerza de tracci贸n y palancas. Este es uno de los primeros elementos de tensi贸n que todo atleta competitivo quiere conseguir por su forma a nivel visual y alto nivel de control corporal.
Consiste b谩sicamente en colocar el cuerpo de forma horizontal con relaci贸n al suelo sosteni茅ndose de una barra fija, anillas o superficie que permita realizarlo sin causar ning煤n inconveniente.
La Straddle Planche es un elemento nivel avanzado de la calistenia, ubicado en la zona de fuerza de empuje y palancas. El elemento mas deseado por los atletas que hacen vida en las competencias, su est茅tica simplemente es super llamativa. Pero aun mas importante, nos deja a solo un paso de la aclamada Full Planche.
Consiste en colocar el cuerpo paralelo al suelo realizando una palanca de segundo grado. F铆sicamente hablando, es una locura. Se realiza en suelo, paralelas, barras fijas, anillas, tacos, donde sea. Los m煤sculos implicados o los que mayor activaci贸n muestran son: Deltoides (hombros), serrato, Core (abdomen), Gl煤teos y algo de Gastrocnemios (pantorrillas) estos dos 煤ltimos por tema de est茅tica y prevenci贸n de lesiones en lumbar, es importante trabajarlos.
The Front Lever is an intermediate-advanced level element of calisthenics, located in the area of traction force and levers. This is one of the first elements of tension that every competitive athlete wants to achieve due to their visual form and high level of body control.
It basically consists of placing the body horizontally in relation to the ground, holding on to a fixed bar, rings or surface that allows it to be done without causing any inconvenience.
The Straddle Planche is an advanced level element of calisthenics, located in the area of pushing force and levers. The most desired element by athletes who live in competitions, its aesthetic is simply super striking. But even more important, it leaves us just one step away from the acclaimed Full Planche.
It consists of placing the body parallel to the ground performing a second degree lever. Physically speaking, it's crazy. It is done on the ground, parallel bars, fixed bars, rings, studs, wherever. The muscles involved or those that show the greatest activation are: Deltoids (shoulders), serratus, Core (abdomen), Glutes and some Gastrocnemius (calves), these last two for aesthetic reasons and prevention of lumbar injuries, it is important to work on them.
Rutina
Routine
1x5 Press de Remo a Pica + 5 Marcar Straddle Planche desde abajo
1x10 Flexiones Lean Planche + 25" Tuck Adv FL
1x1 Hefesto con banda negra + 10 Fondos Coreanos
3x4 HPSU
3x5 Muscle Ups
1x5 Pike Row Press + 5 Mark Straddle Planche
1x10 Lean Planche Push-ups + 25" Tuck Adv FL
1x1 Hephaestus with band + 10 Corean Dips
3x4 HPSU
3x5 Muscle Ups
La m煤sica usada en el video est谩 libre de derechos de autor.
The music used in the video is free of copyright.
Sin m谩s que agregar, espero les haya gustado el post y la rutina tambi茅n. Queda de m谩s recordar que antes de cada entrenamiento es imprescindible realizar un calentamiento de unos 20 minutos como m铆nimo, ya que as铆 rendiremos a煤n m谩s en cada entrenamiento. Nos vemos en un pr贸ximo post.
Without more to add, I hope you liked the post and the routine too. It remains to remember that before each training session it is essential to warm up for at least 20 minutes, since this way we will perform even more in each training session. See you in a next post.
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