Asi es un Día de Empuje en mi semana de entrenamiento
This is how a Push Day looks like in my training week.
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¡Saludos Comunidad SWC y Hive!
Hoy quiero compartir con ustedes mi día de empuje que realicé en mi semana de entrenamiento, compartiendo un pequeño video y blog sobre los ejercicios que realicé y algunos movimientos que estoy practicando.
Greetings SWC and Hive community!
Today I want to share with you my push day that I performed in my training week, sharing a little video and blog about the exercises I performed and some moves I am practicing.
En estos días de entrenamiento he basado mi rutina en ejercicios que me han ayudado a mejorar mi fuerza, otros que he descubierto de atletas bastante conocidos y un ejercicio que he conocido aquí en nuestra comunidad SWC y ¡es bastante bueno y efectivo!
Mis objetivos con estas rutinas son actualmente conseguir un press de planche y poder fortalecer la musculatura implicada en diferentes elementos como la planche, el pino a una mano, los presses y obtener mas control del pino.
In these days of training I have based my routine on exercises that have helped me to improve my strength, others that I have discovered by well-known athletes and an exercise that I have known here in our SWC community and is quite good and effective!
My goals with these routines are currently to achieve a plank press and to be able to strengthen the muscles involved in different elements such as the planche, the one arm handstand, presses and control of the handstand.
Es importante y fundamental comenzar siempre las rutinas calentando los músculos implicados en los ejercicios, además de esto pruebo movimientos que aspiro a dominar.
It is important and fundamental to always start the routines warming up the muscles involved in the exercises, in addition to this I try movements that I aspire to master.
EJERCICIO 1
EXERCISE 1
El primer ejercicio que realice en mi rutina fueron las negativas de tuck planche , realizando este ejercicio 2 repeticiones por 3 series, es un buen ejercicio que ayuda a fortalecer los hombros y ganar control sobre varios elementos.
The first exercise I performed in my routine were tuck planche negatives, making this exercise 2 reps for 3 sets, it is a good exercise that helps to strengthen the shoulders and gain control over various elements.
EJERCICIO 2
EXERCISE 2
El segundo ejercicio que realicé fueron tuck planche push ups seguidas de una retención, hice 3 series de este ejercicio.
The second exercise I performed was tuck plache pushups followed by a hold, I did 3 sets of this exercise.
EJERCICIO 3
EXERCISE 3
El tercer ejercicio que realice fueron subidas a pino hacia handstand en pared, seguido de una negativa de tuck planche tambien con apoyo de la pared, este ejercico lo conocí gracias a un video de ig que subió Eric Ortiz, un atleta bastante conocido en nuestro deporte.
Link del video: https://www.instagram.com/reel/Cqx9-GUBuBR/?igshid=YmMyMTA2M2Y=
The third exercise that I did was a handstand on the wall, followed by a negative tuck planche also with wall support, this exercise I knew thanks to an ig video uploaded by Eric Ortiz, a well known athlete in our sport.
Video Link: https://www.instagram.com/reel/Cqx9-GUBuBR/?igshid=YmMyMTA2M2Y=
EJERCICIO 4
EXERCISE 4
El cuarto ejercicio que realicé fueron Lean push ups + holds, en forma ascendente, un excelente ejercicio para ganar fuerza y resistencia en los hombros.
Este ejercicio lo conocí aqui en Hive por un atleta el cual admiro mucho el cual es @kelvinh-sew, este ejercicio me ha ayudado mucho con la resistencia en mis entrenamientos.
The fourth exercise I performed was Lean push ups + holds, in ascending form, an excellent exercise to gain strength and endurance in the shoulders.
I was introduced to this exercise here on Hive by an athlete who I admire a lot which is @kelvinh-sew, this exercise has helped me a lot with endurance in my workouts.
Muchas gracias por ver mi Blog y video, espero haya sido de su agrado !
Thank you very much for watching my Blog and video, I hope you enjoyed it !
Woo!
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