Hola hivers de Hive y SWC, en este post les compartiré mi entreno de empuje que realicé ayer día marte. Como empecé la semana haciendo freestyle, decidí dejar mi entreno de empuje para el martes, quise enfocar mi entrenamiento a subidas a pino ya que como consejo de @henrrysworkout para empezar a tener más fuerzas en mis hombros y desbloquear los presses de plancha, calenté con esto y realizando handstand push ups libres aunque estaba un poco pesado. Terminé con esto y empecé mi rutina, el primer ejercicio fueron 3 repeticiones de subidas a pino por 4 series, esto fue principalmente lo que me recomendó Henrry, luego de descansar entre series me toco hacer handstand push ups asistidas, 10 repeciones por 3 series, aqui ya sentia los hombros bastante cargados, continué con 12 repeticiones de pike push ups con pies elevado por 4 series, y para terminar hice lean planche mirando a la pared a rir 1 por 4 series, luego para estirar hice algunos handstands y movimientos articulares con banda elastica, poco a poco veo mejoria en mi fuerza de hombros y en la movilidad de estos mismos gracias a estas rutinas, gracias por leer !
Hi Hive and SWC hivers, in this post I will share with you my push workout that I did yesterday mars day. As I started the week doing freestyle, I decided to leave my push up workout for Tuesday, I wanted to focus my workout to pine climbs as as advice from @henrrysworkout to start getting more strength in my shoulders and unlock the plank presses, I warmed up with this and performing free handstand push ups although it was a bit heavy. I finished with this and started my routine, the first exercise was 3 reps of pine climbs for 4 sets, this was mainly what Henrry recommended me, after resting between sets I had to do assisted handstand push ups, 10 reps for 3 sets, here I already felt my shoulders quite loaded, I continued with 12 repetitions of pike push ups with feet elevated for 4 sets, and to finish I did lean planche facing the wall to rir 1 for 4 sets, then to stretch I did some handstands and joint movements with elastic band, little by little I see improvement in my shoulder strength and mobility of these same thanks to these routines, thanks for reading !
