Progresiones para ganar mucha fuerza [SPA 馃嚜馃嚫] - [ENG 馃嚭馃嚫]
Progressions to gain a lot of strength [SPA 馃嚜馃嚫] - [ENG 馃嚭馃嚫]
Un saludo a todos los miembros de la comunidad #hive y a todas esas personas que ven este post, hoy les vengo a compartir informaci贸n sobre las progresiones m谩s importantes para ganar fuerza en la espalda y en los m煤sculos que involucran el front lever, espero que la disfruten y les sea de mucha ayuda.
Greetings to the #hive community and all the people who are seeing this publication; Today I come to show you a little of the routine that I did today; a routine that is super effective to gain strength and is something that all calisthenics in this sport look for; I hope you like it and receive your support for more quality content.
Entonces la primera progresi贸n que se puede observar es la de la tuck front; est谩 es la progresi贸n m谩s b谩sica y es la que ayuda a entender lo m谩s b谩sico del front lever (posici贸n de los codos, control abdominal, postura) y con este la fuerza obtenida ayuda a que cada vez sea m谩s pulido y m谩s f谩cil; lo recomendable aqu铆 es pedir ayuda de alguien para que te avise si est谩s haciendo algo mal (es recomendable en todas las progresiones). En este ejercicio se recomienda aumentar la progresi贸n al dominar de 10 a 20 segundos, ya al tenerlo dominado avanza a la tuck advance abierto; este a diferencia del anterior ayuda a entender una tercera parte del front; ya que adaptas la postura a un nivel superior, se recomienda avanzar despu茅s de obtener de 7 a 12 seg con buena postura.
So the first progression that can be observed is that of the tuck front; This is the most basic progression and it is the one that helps to understand the most basic of the front lever (position of the elbows, abdominal control, posture) and with this the strength obtained helps to make it increasingly more polished and easier; What is recommended here is to ask someone for help to let you know if you are doing something wrong (it is recommended in all progressions). In this exercise it is recommended to increase the progression when mastering from 10 to 20 seconds, once you have mastered it you advance to the open tuck advance; This one, unlike the previous one, helps to understand a third part of the front; Since you adapt the posture to a higher level, it is recommended to advance after obtaining 7 to 12 seconds with good posture.
Y despu茅s de las anteriores viene la 煤ltima progresi贸n la cual es un tuck advance con piernas cerradas, este ser铆a la que te ense帽a a como debe de ir el cuerpo al momento de lanzar el front lever, te ayuda a saber qu茅 m煤sculos debes utilizar y que fuerza debes ejercer para ya la face final la cual es recomendado dominarlo entre 5 a 10 segundos para entenderlo lo mejor posible. Ya teniendo el dominio de todas las progresiones ya es muy probable que est茅s lanzando tu primer front lever, hay que aclarar que se deben fortalecer los m煤sculos con ejercicios b谩sicos externos a las progresiones (dominadas (en todas sus variaciones), muscle up, australian pull ups) para que al dominar las progresiones sea mucho m谩s probable que tu cuerpo este preparado para ese movimiento... espero les sirva y que logren obtener est茅 gran est谩tico, hasta la pr贸xima.
And after the previous ones comes the last progression which is a tuck advance with closed legs, this would be the one that teaches you how the body should go when throwing the front lever, it helps you know what muscles you should use and what force you must exert for the final face which is recommended to master it between 5 to 10 seconds to understand it as best as possible. Once you have mastered all the progressions, it is very likely that you are launching your first front lever, it must be clarified that the muscles must be strengthened with basic exercises external to the progressions (pull-ups (in all their variations), muscle up, Australian pull oops) so that by mastering the progressions it is much more likely that your body is prepared for that movement... I hope it helps you and that you manage to obtain this great static, until next time.
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 @henrysworkout | @henrysworkout |
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