Adaptándonos al front una mano | Adapting to the front one hand [ESP|ENG]

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Published on Aug 16, 2022

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Adaptándonos al front una mano

Adapting to the front one hand

Spanish	English

Hola a todos amigos de Street Workout Community Ya se acercan proximas competencias y andamos concentrados en sacar trucos de alta dificultad tanto en free como en estatico y este es uno de ellos, el front una mano es uno de los trucos estaticos de nivel avanzado, algo que es muy complicado conseguir y entrenar, ya logramos tener una buena base de front asi que ahora vamos a intentar progresar con este truco.

Hello to all friends of Street Workout Community The next competitions are approaching and we are concentrating on getting high difficulty tricks both in free and static and this is one of them, the front one hand is one of the advanced level static tricks, something that is very difficult to get and train, we already have a good base of front so now let's try to progress with this trick.

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Front una mano	Front one hand
Este es un ejercicio que se realiza unilateral, primero se necesita una adaptacion muscular y articular ya que tiene un cambio biomecanico por el echo de sostener tu peso con un solo brazo, vamos a concentrarnos en fortalecer la retraccion escapular y fortalecer todo nuestro cuerpo en la parte superior, tambien tenemos que fortalecer nuestro hombros, nuestro deltoide ya que aunque tenemos un tranque en la dorsal nuestro hombro es quien hace la mayor parte de la fuerza para sostenernos.	This is an exercise that is performed unilaterally, first you need a muscle and joint adaptation as it has a biomechanical change by the fact of holding your weight with one arm, we will focus on strengthening the scapular retraction and strengthen our entire upper body, we also have to strengthen our shoulders, our deltoid because although we have a lock in the dorsal our shoulder is who does most of the force to hold us.

Front una mano

Front one hand

Este es un ejercicio que se realiza unilateral, primero se necesita una adaptacion muscular y articular ya que tiene un cambio biomecanico por el echo de sostener tu peso con un solo brazo, vamos a concentrarnos en fortalecer la retraccion escapular y fortalecer todo nuestro cuerpo en la parte superior, tambien tenemos que fortalecer nuestro hombros, nuestro deltoide ya que aunque tenemos un tranque en la dorsal nuestro hombro es quien hace la mayor parte de la fuerza para sostenernos.

This is an exercise that is performed unilaterally, first you need a muscle and joint adaptation as it has a biomechanical change by the fact of holding your weight with one arm, we will focus on strengthening the scapular retraction and strengthen our entire upper body, we also have to strengthen our shoulders, our deltoid because although we have a lock in the dorsal our shoulder is who does most of the force to hold us.

Ejercicios	Exercises
Front una mano asistido con liga y mano	Front one-handed assisted with garter and hand
tuck de front una mano	front one-handed tuck
Front pull ups y aguante	Front pull ups and hold ups
Front press	Front press

Fotos de los ejercicios	Photos of the exercises

Como se dieron cuenta tengo una buena base de front pero sin embargo este truco lleva tiempo y una gran adaptación, muy parecida a la de la plancha una mano, asi que hoy lo que hicimos fue adaptarnos al movimiento, realmente cada intento que hacia me cansaba muchísimo el brazo, hice dos ejercicios de adaptación y los otros dos como si entrenara el front normal debido a que queria reforzar la base de front que ya tengo ya que este truco por regla tienes que tener un buen front, no es como la plancha una mano que puedes tenerlo teniendo una base de plancha dudosa, realmente es una gran meta conseguirlo y a penas logre ejecutar los otro ejercicios para entre truco se los traeré para que sean parte de este proceso de entrenamiento.

As you noticed I have a good front base but this trick takes time and a lot of adaptation, very similar to the one hand plancha, so today what we did was to adapt to the movement, really every attempt I did made my arm very tired, I did two adaptation exercises and the other two as if I was training the normal front because I wanted to reinforce the front base that I already have since this trick by rule you have to have a good front, it is not like the one hand plancha that you can have it having a doubtful plancha base, it really is a great goal to achieve it and as soon as I manage to execute the other exercises for between the tricks I will bring them to you so that they are part of this training process.