Sinceramente, no hice mucho, solo salí a hacer unas compras. En la tarde, fui a casa de un amigo y compramos algunas cosas para comer. Luego, estuve hablando con mis amigos para ver dónde entrenaríamos. Ellos fueron al metro, pero yo no quería entrenar en el parque metropolitano porque allí no puedo practicar front lever a gusto.
Al final, me quedé en mi casa y entrené solo. Estuve viendo videos y tutoriales de front lever one arm. Tomé en cuenta muchas cosas que no sabía y que me ayudaron bastante. No puedo decir que tuve un gran cambio porque, sinceramente, todavía no tengo mucha fuerza para el front lever one arm, pero sí corregí un poco la postura. Ahora sé que no debo sobrecargar el hombro, sino el dorsal, y que debo hacer una retracción.
Con eso en mente, hice mi debido calentamiento con los estiramientos que siempre realizo para acondicionar y ganar movilidad. Empecé con lo de siempre: unos intentos de straddle planche y también hice una press. Luego, comencé con mi rutina de front lever one arm. Hice tres series de aguantes de cuatro segundos con una pierna estirada, cinco series de cuatro segundos de aguantes en tuck advance y, como no tengo la fuerza para hacer front lever one arm raises en full, las hice en tuck. Hice tres series de tres repeticiones. Después, hice tres series de aguantes al fallo de front lever one arm con un brazo asistido. Terminé con tres series de dos presses de front lever más un aguante de tres segundos. Esa fue mi rutina. Lo malo es que no pude tomar muchas fotos porque empecé a entrenar cuando ya estaba oscureciendo y en mi barra no hay bombilla.
Honestly, I didn't do much, I just went out to do some shopping. In the afternoon, I went to a friend's house and we bought some things to eat. Then, I was talking with my friends to see where we would train. They went to the subway, but I didn't want to train in the metropolitan park because I can't practice front lever to my liking there.
In the end, I stayed at home and trained alone. I was watching videos and tutorials on front lever one arm. I took into account many things that I didn't know and that helped me a lot. I can't say that I had a big change because, honestly, I still don't have much strength for the front lever one arm, but I did correct my posture a little. Now I know that I shouldn't overload my shoulder, but my lat, and that I should retract.
With that in mind, I did my warm-up with the stretches that I always do to condition and gain mobility. I started with the usual: some attempts at straddle planche and I also did a press. Then, I started with my front lever one arm routine. I did three sets of four-second holds with one leg straight, five sets of four-second holds in tuck advance, and since I don't have the strength to do full front lever one arm raises, I did them in tuck. I did three sets of three repetitions. After that, I did three sets of holds to failure of front lever one arm with an assisted arm. I finished with three sets of two front lever presses plus a three-second hold. That was my routine. The bad thing is that I couldn't take many photos because I started training when it was already getting dark and there is no light bulb on my bar.
 | |
INSTAGRAM |
 |