Volviendo a los entrenamientos de Front Lever | Returning to front lever training [ESP-ENG]
hive-189157·@zgaetano·
0.000 HBDVolviendo a los entrenamientos de Front Lever | Returning to front lever training [ESP-ENG]
<center></center>| |-| --- |<center>Español</center>|<center>English</center>| |-|-| ---- <div class="text-justify"><div class="pull-left">¡Hey, como están, amigos Hivers de la comunidad Full Deportes! Espero que todos estén muy bien y comenzando la semana con un buen ánimo. Quiero compartir con ustedes mi rutina de front lever para regresar con los entrenamientos de este estático. Tenía semanas sin entrenarlo, nada más que plancha. Yo soy un atleta que le gusta mucho la fuerza de empuje comparada a la fuerza de jale. Tengo mucha resistencia y fuerza en las dominadas, dominadas australianas, etc. Más que todo, sería mi fuerza de tensión, que no ha sido pasada completamente.</div> <div class="text-justify"><div class="pull-right">Hey, how are you, fellow Hivers of the Full Deportes community! I hope you're all doing great and starting the week in a good mood. I want to share with you my front lever routine to get back to the static workouts. I had weeks without training it, nothing but plank. I am an athlete that likes a lot of push strength compared to pull strength. I have a lot of endurance and strength in pull-ups, Aussie pull-ups, etc. Most of all, it would be my tensile strength, which hasn't been fully passed.</div> --- <center></center>| |-| --- <center></center>| |-| --- <div class="text-justify"><div class="pull-left">Recordemos que en la calistenia no solamente están los ejercicios básicos de repeticiones, sino que también tenemos la parte de los elementos estáticos. Pasar mi fuerza de jale a la tensión no es algo que sea fácil para mí; soy una persona algo pesada para estos elementos. Por la cantidad de músculo que tengo, aproximadamente peso 68 kg, casi igual que mi estatura, que es 1.70 cm. La rutina estuvo compuesta por ejercicios básicos como de tensión. Primeramente empecé con la tensión; creo que cualquier persona debe empezar de esta forma, a menos que seas muy avanzado y no te afecte tanto. Ya que si hacemos repeticiones primero, no rendiremos en la tensión. Como les había dicho, tenemos que tener un buen nivel si quieres empezar con los ejercicios básicos y luego los específicos.</div> <div class="text-justify"><div class="pull-right">Let's remember that in calisthenics there are not only the basic repetition exercises, but also the static elements. Moving my strength from pull to tension is not something that is easy for me; I'm a bit of a heavy person for these elements. For the amount of muscle I have, I weigh approximately 68 kg, which is about the same as my height, which is 1.70 cm. The routine consisted of both basic and tension exercises. First I started with tension; I think anyone should start this way, unless you are very advanced and it doesn't affect you that much. Because if we do repetitions first, we won't perform on the tension. As I said, you have to have a good level if you want to start with the basic exercises and then the specific ones.</div> --- <center></center>|<center></center>| |-|-| --- <div class="text-justify"><div class="pull-left">El primer ejercicio fue aguantar el front lever hasta no poder más por 3 series. Como podrán notar, tengo el lumbar algo caído; me falta solamente eso para tener este elemento con los primeros 3 segundos limpios. Luego era aguantar las progresiones del tuck, tanto normal como avanzado, por las mismas 3 series: el tuck normal por 30 segundos y el avanzado por 20 segundos. El último ejercicio por la parte de la tensión fueron dominadas en remo; en total fueron 6 repeticiones por 4 series. Los descansos que hacía eran de 2 a 3 minutos, dependiendo de cómo me sintiera para realizar la otra serie, chicos.</div> <div class="text-justify"><div class="pull-right">The first exercise was to hold the front lever until I couldn't do it anymore for 3 sets. As you may notice, my lower back is a bit saggy; that's all I need to do to get this element with the first 3 seconds clean. Then it was to hold the tuck progressions, both normal and advanced, for the same 3 sets: the normal tuck for 30 seconds and the advanced for 20 seconds. The last exercise for the tension part were rowing pull-ups; in total there were 6 repetitions for 4 sets. The breaks I took were 2 to 3 minutes, depending on how I felt to do the other set, guys.</div> --- <center></center>| |-| --- <center></center>| |-| --- <div class="text-justify"><div class="pull-left">Como últimos dos ejercicios de la rutina de jale, fueron las dominadas pronas y supinas. Ya en esta parte empecé a hacer 25 repeticiones por 4 series, tanto en prono como en supino. Esta parte fue algo cansada por la cantidad de ejercicios que ya había hecho, además de haber regresado a los entrenamientos completos de front lever, un elemento del Street Workout que sin duda alguna es increíble. Esta ha sido toda mi rutina, chicos; ¡muchas bendiciones para todos ustedes, familia!</div> <div class="text-justify"><div class="pull-right">The last two exercises of the pull-up routine were the prone and supine pull-ups. In this part I started doing 25 reps for 4 sets, both prone and supine. This part was a bit tiring because of the amount of exercises I had already done, plus I was back to full front lever workouts, an element of Street Workout that is undoubtedly amazing. This has been my whole routine, guys; many blessings to all of you, family!</div> --- <center></center>| |-| --- <center></center>| |-| --- <center></center>| |-| --- <center></center>| |-| --- <div class="text-justify"><div class="pull-left">Sin más nada que acotar gente, muchas gracias por haberse tomado el tiempo de ver mi post y nos vemos en otra publicación soy @zgaetano.</div> <div class="text-justify"><div class="pull-rigt"> Without further ado people, thank you very much for taking the time to see my post and I'll see you in another post I'm @zgaetano. </div> --- |<center>Créditos</center>|<center>Credits</center>| |-|-| |<center>Cámara</center>|<center>Camera</center>| |<center>@jose-swc</center>|<center>@jose-swc</center>| |<center>Producción</center>|<center>Production</center>| |<center>@zgaetano </center>|<center>@zgaetano</center>| |<center>Herramientas de edición y Producción</center>|<center>Editing and Production Tools</center>| |-|-| |<center>Traductor: <a href="https://www.deepl.com/es/translator/"><strong>DeepL</strong></a></center>|<center>Translator: <a href="https://www.deepl.com/es/translator/"><strong>DeepL</strong></a></center>| |<center>Dispositivos: <a href="https://www.samsung.com/latin/smartphones/galaxy-a/galaxy-a15-light-blue-128gb-sm-a155mlbggto//"><strong>Galaxy A15</strong></a></center>|<center>Devices: <a href="https://www.samsung.com/latin/smartphones/galaxy-a/galaxy-a15-light-blue-128gb-sm-a155mlbggto//"><strong>Galaxy A15</strong></a></center>| |<center>Editora de la Portada</center>|<center>Editor of the Cover </center>| |-|-| |<center>[whxnara](https://www.instagram.com/whxnara/?locale=gb) </center>|<center>[whxnara](https://www.instagram.com/whxnara/?locale=gb)</center>|
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