Día pesado de empuje : Rutina de Técnica y Entereza
Heavy Push Day: Technique and Strength Routine
La práctica de hoy la organicé de la siguiente manera, 15 minutos de estiramientos desde la cabeza hasta los pies, como calentamiento realicé 3 intentos de handstand a fuerza y handstand one arm pasando por la progresión de copa, dedos hasta llegar a una mano, la cual ya para mi forma parte de un acondicionamiento previo en cada entreno.
Seguidamente realice 3 series de 2 repeticiones o más, de subida y bajada en Enanito a pino por fuerza en paralelas, un ejercicio que me costaba ganar volumen pero al paso del tiempo he desarrollado la fuerza suficiente, cabe mencionar que hoy note que me pesaba mucho el cuerpo y sentí falta de fuerza y control, debe ser porque no pude descansar debido a las fuertes fallas eléctricas del estado en estos tiempos de lluvia.
Posteriormente ejecute 3 series de 6 repeticiones de press en lean planche con 5 segundos de isometria, un ejercicio nuevo y combinado qué aplique en esta rutina para crear mayor intensidad y seguir avanzando para conseguir la full planche, hoy observé que tenía buena postura pero no resistencia creo que falta de descanso se notó mucho
Para finalizar realicé 2 series de 5 repeticiónes de push up en lean planche, una práctica que se realiza de forma controlada para mantener la postura en la fase excéntrica y concéntrica , visualice qué no apretaba mucho el abdomen la hora de realizar el ejercicio, corregí ese detalle y mejore la postura.
El día estuvo chevere a pesar de que me sentía pesado y sin mucha energía pude entrenar y así vez observar detalles que me hacían falta, muchas gracias por leer este post💪🏽.
Good afternoon, dear members of the HIVE and SWC community, Today I'll talk about my push-up workout at home. This time, I focused on the technique and integrity of the exercises, which is significant for strengthening growth in this discipline.
Today's workout was organized as follows: 15 minutes of stretching from head to toe. As a warm-up, I did three attempts of a power handstand and a one-arm handstand, progressing from goblet to fingers to one hand, which for me is part of my pre-conditioning routine for every workout.
Next, I did three sets of two or more reps, from Dwarf push-ups to power handstands on parallel bars. This exercise was hard for me to gain, but over time, I've developed enough strength. It's worth mentioning that today I noticed my body felt very heavy and I felt a lack of strength and control. This must be because I couldn't rest due to the severe power outages in the state during these rainy seasons.
I then performed 3 sets of 6 reps of lean planche presses with 5 seconds of isometrics, a new combined exercise I applied in this routine to create greater intensity and continue progressing toward the full planche. Today I noticed I had good posture but no endurance. I think the lack of rest was very noticeable.
Finally, I performed 2 sets of 5 reps of lean planche push-ups, a practice that is done in a controlled manner to maintain posture during the eccentric and concentric phases. I visualized that I wasn't squeezing my abs too much while performing the exercise. I corrected that detail and improved my posture.
The day was great, even though I felt heavy and lacked energy, I was able to train and thus observe the details I was missing. Thank you so much for reading this post💪🏽.
 | |
INSTAGRAM |
 |