Greetings dear friends of the SWC community, I am
@jesusaguilarvz. Here I leave a post where I work some areas of my body with an elastic band, as I have already mentioned I do not use weights but I like not only to work with my body weight, so I grabbed elastic bands and above all I like to work areas that In calisthenics we cannot completely isolate such as the trapezius area, forearms, when I train push, be it in repetitions of strength, tension or resistance, he always sought to include that I use my serratoes to be able to do it automatically, just like my trapezius, since when I started in the sport I did not use those muscles and developed weakness in them, then later I realized the importance of tension exercises, planches, handstand, front lever among others, it is not a routine to strengthen but to activate them and some biceps and shoulder press exercises, which when we add the band we can focus on an extra weight or difficulty to improve our way of training, thanks for reading my post I hope you like it and if you help me by commenting and sharing I appreciate it a lot.
Antes de entrenar siempre hago un calentamiento y estiramiento previo, empiezo con movilidad sin pasar tiempos largos máximo unos 6 segundos para no estirar el músculo, ya después de ello caliento mucho con bandas elásticas, la zona que voy a trabajar es donde hago más énfasis y la otra parte sesiones muy cortas, y los músculos que asisten que son secundario pero que indirectamente son parte de ese grupo muscular los trabajo igual, ejemplo los trapecios se fortalecen cuando se hace hombros y se realiza un empuje extra al final de la repeticiones y es un músculo que asiste y que es de apoyo en ejercicio de tensión, bueno es allí donde con la liga uso para ir activando también ese músculo, empecé con empujes de serrato y trapecio a un brazo por 30 segundos en series de 4 siempre abarcó series de 4, para una vez pasar a empujes de trapecios con ambos brazos, donde hice 4 series de 30 segundos de empujes de trapecios.
Before training I always warm up and stretch beforehand, I start with mobility without spending a maximum of 6 seconds to avoid stretching the muscle, and after that I warm up a lot with elastic bands, the area I am going to work on is where I place more emphasis and the other part, very short sessions, and the muscles that assist that are secondary but that are indirectly part of that muscle group are worked the same, for example, the trapezius are strengthened when shoulders are done and an extra push is made at the end of the repetitions and it is a muscle that assists and is supportive in a tension exercise, well, that's where I use the league to activate that muscle as well, I started with serratus and trapezius thrusts with one arm for 30 seconds in series of 4, it always included series of 4, to once move to both arm trapeze pushdowns, where I did 4 sets of 30 second trapezius pushdowns.
Rutina | Routine |
Side bend de pies 3x30 segundos | Foot side bend 3x30 seconds |
Extensión de hombros 6x30 segundos | Shoulder extension 6x30 seconds |
Cadera posterior en suelo 6x30 segundos | Rear hip on floor 6x30 seconds |
Extension de codos 6x30 segundos | Elbow extension 6x30 seconds |
Rutina(Movie) | Routine(movie) |
Recordemos que cuando hacemos crecer el hombro trabajando la hipertrofia, vamos perdiendo movilidad si no la trabajamos, el crecimiento de los músculos si quita movilidad en ellos cuando se olvida trabajar y a la largo del tiempo veremos que no podemos llegar o realizar movimiento que podemos hacer antes sin problemas, por ello es muy bueno realizar ejercicios de movilidad, trabajar flexibilidad para acostumbrar a que esos rango sea muy óptimos y nos permitan realizar movimientos sin problemas.
Let's remember that when we make the shoulder grow by working on hypertrophy, we lose mobility if we don't work on it, the growth of the muscles does remove mobility in them when we forget to work and over time we will see that we cannot reach or perform the movement that we can do before without problems, for this reason it is very good to carry out mobility exercises, work on flexibility to get used to these optimal ranges and allow us to carry out movements without problems.
Redes Sociales | Social Network |
Muchas gracias por leer mi publicación, ¡nos vemos en una próxima publicación | Thank you very much for reading my publication, see you in a next publication! |
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