Mi entrenamiento en mes de CARGA - Parte 2 [ESP|ENG]

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    isaaccrsw

    Published on Jun 18, 2023
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    Mi entrenamiento en mes de CARGA - Parte 2 [ESP|ENG]


    My training in LOAD month - 2 Part [ESP|ENG]


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    Hola que tal mi gente de #hive y #swc espero se encuentren muy bien. En esta oportunidad quiero compartir con ustedes lo que serán mis dias de entrenamiento en este mes de Junio usando la metodología de "CARGA PROGRESIVA". Este metodo es sencillamente genial, lo recomiendo con los ojos cerrados, claro en mi caso, las progresiones que realizo son tipo "competitivo", pero es aplicable a ejercicios básicos. Sin más que agregar, vamos con el contenido.


    Hello how are you my people from #hive and #swc I hope you are very well. In this opportunity I want to share with you what my training days will be in this month of June using the "PROGRESSIVE LOAD" methodology. This method is simply great, I recommend it with my eyes closed, of course in my case, the progressions I do are "competitive" type, but it is applicable to basic exercises. Without further ado, let's go with the content.


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    CARGA PROGRESIVA

    PROGRESIVE LOAD


    La carga progresiva en calistenia es una técnica de entrenamiento que implica aumentar gradualmente la dificultad de los ejercicios para estimular el crecimiento muscular y mejorar la fuerza. Esto se logra a través de la realización de ejercicios más difíciles o con mayor resistencia a medida que el cuerpo se adapta y se vuelve más fuerte. De esta manera, se pueden obtener mejores resultados en menos tiempo y evitar el estancamiento en el progreso del entrenamiento.


    Progressive loading in calisthenics is a training technique that involves gradually increasing the difficulty of exercises to stimulate muscle growth and improve strength. This is accomplished through more difficult or more resistant exercises as the body adapts and becomes stronger. In this way, you can get better results in less time and avoid stagnation in training progress.


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    RUTINA | ROUTINE


    • 2x3 Negativas de Front Lever + 10 seg Rana Tuck Planche

    • 2x2 Press en Tuck Planche Rana + 5 Dominadas en Tuck Front Lever

    • 2xMAX Front Lever + 3 Negativas de Handstand a Pseudo Plancha Straddle

    • 2x5 Fondos en Tuck Planche + 3 Press Full de Front Lever

    • 2xMAX Straddle Planche Asistida + MAX Back Lever Supino

    • 2x12seg Tuck Planche Prono + 12seg Tuck Planche a Dedos + 12seg Maltesse Lean Planche

    • 2x5seg Tuck ADV Front Lever agarre ancho
      5seg Tuck ADV Front Lever agarre regular
      5seg Tuck ADV Front Lever agarre cerrado

    • 2xMAX Straddle Pseudo Planche + MAX Touch Tuck Front Lever

    • 2xMAX Handstand a un brazo asistido

    • 2xMAX Front Lever Asistdo + MAX Tuck Planche ADV Rana Asistido

    • 2x3 Front Lever Negatives + 10 sec Frog Tuck Planche

    • 2x2 Press in Tuck Planche Frog + 5 Pull-ups in Tuck Front Lever

    • 2xMAX Front Lever + 3 Negatives from Handstand to Pseudo Planche Straddle

    • 2x5 Dips in Tuck Planche + 3 Full Front Lever Press

    • 2xMAX Straddle Planche Assisted + MAX Back Lever Supine

    • 2x12sec Prone Tuck Planche + 12sec Finger Tuck Planche + 12sec Maltesse Lean Planche

    • 2x5sec Tuck ADV Front Lever wide grip
      5sec Tuck ADV Front Lever regular grip
      5sec Tuck ADV Front Lever close grip

    • 2xMAX Straddle Pseudo Planche + MAX Touch Tuck Front Lever

    • 2xMAX Handstand to one assisted arm

    • 2xMAX Front Lever Assist + MAX Assisted Tuck Planche ADV Frog


    GIF | GIF


    NEGATIVA DE FRONT LEVER - RANA TUCK PLANCHE

    NEGATIVE FRONT LEVER - STRADDLE TUCK PLANCHE

    1.gif

    2.jpg


    PRESS EN TUCK PLANCHE - DOMINADAS EN TUCK ADV FRONT LEVER

    TUCK PLANCHE PRESS - TUCK FRONT LEVER PULL UPS

    3.gif

    4.gif


    FRONT LEVER - NEGATIVA DE HANDSTAND A PSEUDO PLANCHA

    FRONT LEVER - HANDSTAND TO STRADDLE PSEUDO PLANCHE

    5.jpg

    6.gif


    FONDOS EN TUCK PLANCHE - PRESS FULL FRONT LEVER

    TUCK PLANCHE DIPS - PRESS FULL FRONT LEVER

    7.gif

    8.gif


    STRADDLE PLANCHE ASISTIDA - BACK LEVER SUPINO

    ASSISTED STRADDLE PLANCHE - SUPINE BACK LEVER

    9.jpg

    10.jpg


    TUCK PLANCHE PRONO - TUCK PLANCHE A DEDOS - LEAN PLANCHE MALTESSE

    PRONE TUCK PLANCHE - FINGER TUCK PLANCHE - MALTESSE LEAN PLANCHE

    11.png


    TUCK ADV FRONT LEVER ANCHO - TUCK ADV FRONT LEVER REGULAR - TUCK ADV FRONT LEVER CERRADO

    TUCK ADV FRONT LEVER WIDE GRIP- TUCK ADV FRONT LEVER REGULAR DIPS- TUCK ADV FRONT LEVER CLOSE DIPS

    12.png


    PSEUDO STRADDLE PLANCHE - TUCK ADV FRONT LEVER TOUCH

    PSEUDO STRADDLE PLANCHE - TUCK ADV FRONT LEVER TOUCH

    13.jpg

    14.jpg


    HANDSTAND A UN BRAZO ASISTIDO

    ASSISTED ONE ARM HANDSTAND

    15.jpg


    FRONT LEVER ASISTIDO - TUCK PLANCHE ADV RANA ASISTIDO

    ASSISTED FRONT LEVER - ASSISTED TUCK PLANCHE ADV FROG

    16.jpg

    17.jpg


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    Sin más que agregar, espero les haya gustado el post. Queda de más recordar que antes de cada entrenamiento es imprescindible realizar un calentamiento de unos 20 minutos como mínimo, ya que así rendiremos aún más en cada entrenamiento. Nos vemos en un próximo post.

    Without more to add, I hope you liked the post. It remains to remember that before each training session it is essential to warm up for at least 20 minutes, since this way we will perform even more in each training session. See you in a next post.


    La música usada en el video está libre de derechos de autor.

    The music used in the video is free of copyright.


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    @classicthenix
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    @isaaccrsw
    @isaaccrsw

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    spanish deportes swhive swc neoxian neoxian-swc calistenia ocd

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