Entrenamiento de jalon [ESP-ENG]
pull training [ESP-ENG]
Un saludo amigos y amigas de #Hive y #SWC. Espero se encuentren muy bien. El d铆a de hoy quiero compartir con ustedes algunas fotograf铆as de mi primer entrenamiento del d铆a, est谩 vez realice un entrenamiento suave de jal贸n debido a que desperte con algo de dolores musculares, este entrenamiento lo realic茅 en la barra que esta aca en mi casa. Hoy me tocaba entrenar front lever, pero debido a esos dolores, decid铆 hacer una rutina mas b谩sica con ejercicios de fortalecimiento y en su mayor铆a fueron jalones verticales como la dominada y sus variantes. Estuve entrenando al rededor de 1 hora aproximadamente, siempre suelo entrenar ese tiempo en los primeros entrenamientos del d铆a, para as铆 distribuir bien mi energ铆a en ambas sesiones.
Greetings friends of #Hive and #SWC. I hope you are very well. Today I want to share with you some photographs of my first workout of the day, this time I did a gentle pull-up workout because I woke up with some muscle pain, I did this workout on the bar that is here at my house. Today I had to train front lever, but due to those pains, I decided to do a more basic routine with strengthening exercises and they were mostly vertical pull-ups like the pull-up and its variants. I was training for approximately 1 hour, I always usually train that time in the first training sessions of the day, in order to distribute my energy well in both sessions.
La rutina primero comenz贸 con 4 series de 3-5 segundos de front lever full, realice esto c贸mo primer ejercicio para no dejar pasar el d铆a sin realizar al menos un movimiento de jal贸n horizontal. C贸mo segundo ejercicio realice 4 series de dominadas a la cadera realizando entre 3-5 repeticiones hasta que viera que ya no estaba tocando la cadera. C贸mo tercer ejercicio realice una bi-serie de 2 agarres de dominadas, dominada prona con agarre amplio y dominada supina con agarre cerrado, realizando 8 repeticiones de cada una por unas 3 series. Y finalic茅 el entrenamiento de 3 series de m谩xima cantidad de dominadas pronas en la primera series hice 33, en la segunda serie hice 30 y ya para la 煤ltima series realice solo 25 repeticiones ya que acorte un poco el descanso. Est谩 fue la rutina que realice en esta primera sesi贸n.
The routine first began with 4 sets of 3-5 seconds of full front lever, do this as the first exercise so as not to let the day pass without performing at least one horizontal pull movement. As a second exercise, perform 4 sets of hip pull-ups, performing between 3-5 repetitions until you saw that you were no longer touching your hips. As the third exercise, perform a bi-series of 2 pull-ups, a prone pull-up with a wide grip and a supine pull-up with a close grip, performing 8 repetitions of each for about 3 series. And I finished the training with 3 series of maximum number of prone pull-ups. In the first series I did 33, in the second series I did 30 and for the last series I only performed 25 repetitions since I shortened the rest a little. This was the routine I did in this first session.
Gracias amigos lectores, nos vemos en una pr贸xima publicaci贸n
Thank you reader friends, see you in a future post
 @luisgil-sw | @luisgil-sw |
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