Tension - Volume Week [ESP|ENG]
Un saludo mi gente, espero se encuentren todos muy bien, tanto #hivers como colegas de #swc. Comenzamos una nueva semana para este post, no recuerdo que fecha era pero aj谩 馃ぃ馃ぃ馃ぃ lo bueno es que al fin podr茅 compartirlo con ustedes amigos. Aqu铆 estaremos viendo la semana de tensi贸n trabajando en el volumen del entrenamiento. Se que entrenar de esta forma puede sonar desordenada pero cr茅anme que funciona. Solo v茅anlo, ya hay post anteriores que hablan de esto as铆 que no profundizar茅 en el tema.
Greetings my people, I hope you are all very well, both #hivers and #swc colleagues. We start a new week for this post, I don't remember what date it was but aha 馃ぃ馃ぃ馃ぃ the good thing is that I will finally be able to share it with you friends. Here we will be looking at the week of tension working on the training volume. I know training this way may sound messy but believe me it works. Just look at it, there are already previous posts that talk about this so I won't delve into the topic.
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 zone of pushing force and levers. The most desired element by athletes who live in competitions, its aesthetics are simply super striking. But even more importantly, it leaves us just one step away from the acclaimed Full Planche.
It consists of placing the body parallel to the ground using a second degree lever. Physically speaking, it's crazy. It is done on the floor, parallel bars, fixed bars, rings, blocks, wherever. The muscles involved or those that show the greatest activation are: Deltoids (shoulders), serratus, Core (abdomen), Glutes and some Gastrocnemius (calves), the latter two for reasons of aesthetics and prevention of lumbar injuries, it is important to work them.
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Rutina Espec铆fica
3x2 Press en Tuck Planche Rana + Max. Tuck ADV FL
3x3 Negativas a Tuck Planche + 3 Tuck ADV Front Lever PU
3xMax. Tuck Planche + Full Press Half mariposa
Accesorios
3x5 HPSU + 3 Muscle Ups agarre ancho
Specific Routine
3x2 Press in Frog Tuck Planche + Max. Tuck ADV FL
3x3 Negatives to Tuck Planche + 3 Tuck ADV Front Lever PU
3xMax. Tuck Planche + Full Press Half butterfly
Accessories
3x5 HPSU + 3 Wide Grip Muscle Ups
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.
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.
Creadores de contenido original
Team CRSW - Dtto. Capital
@isaaccrsw in  @classicthenix | @classicthenix |
| @isaaccrsw | @isaaccrsw |
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