Despues de una rutina de front lever en dias anteriores, hay que reforzar con basicos para la misma fuerza base, aplique sólo 3 ejercicios de espalda enfocandome en tecnica y efectividad.
Estos elementos consistian en dominadas con peso (street lifting) esta vez con 15kg en retraccion escapular en 10 repeticiones x 3 series con descansos de 3 minutos, Despues dominadas supinas cerradas sin peso tambien 10 repeticiones x 3 series con retraccion escapular y de ultimo 3 series al fallo de australianas con elevacion de pies (las dominadas en australianas es con la barra baja casi al nivel de la cadera) y ya con eso refuerzo mi espalda.
Son pocas series y ejercicios, pero busco maximizar la tecnica y efectividad del mismo, la calidad es la clave.
After a front lever routine in previous days, I had to reinforce with basics for the same base strength, I applied only 3 back exercises focusing on technique and effectiveness.
These elements consisted of weighted pull-ups (street lifting) this time with 15kg in scapular retraction in 10 reps x 3 sets with 3 minute rests, then closed supine pull-ups without weight also 10 reps x 3 sets with scapular retraction and finally 3 sets to failure of aussie pull-ups with foot lifts (the aussie pull-ups is with the bar low almost at hip level) and with that I reinforce my back.
They are few sets and exercises, but I seek to maximize the technique and effectiveness of the same, quality is the key.
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