Vuelven los entrenamientos de Tensión - Straddle Planche | Front Lever [ESP|ENG]

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    isaaccrsw

    Published on Jan 08, 2024
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    Volvemos a los entrenamientos de tensión - Front y Plancha [ESP|ENG]


    We return to tension training - Front and Planche [ESP|ENG]


    STREET WORKOUT COMMUNITY



    MINIATURA.png

    Miniatura creada por @darcdesigns17
    Thumbnail created by @darcdesigns17

    Buenos mi gente, ya es 2024 y este año el objetivo es competir en dos de los principales eventos de Street Workout Community, Las SWDB (Street Workout Duals Battles) y la Copa Hive. Por eso quiero compartir con ustedes mi primer entrenamiento de front lever y straddle planche de este año. Este lo realicé el día Jueves por la mañana en el parque que acostumbro entrenar. Salí de mi casa a eso de las 07:00am para llegar al parque a las 07:30am,estando allí realice un calentamiento de unos 30 minutos ya que el frio en la zona donde vivo ha estado algo fuerte por las mañanas. Una vez realizad el calentamiento, me dispuse comenzar con la rutina del día, le di a eso del 60% para ir aumentando la carga, estamos iniciando y hay que ir de a poco. Abajo les dejo la rutina y al inicio del post podrán ver el video. La próxima semana les dejaré explicaré a detalle el por que de cada ejercicio y combinación de los mismos, estén atentos. Ya sin mas que decir, disfruten.


    Hey my people, it's already 2024 and this year the goal is to compete in two of the main Street Workout Community events, The SWDB (Street Workout Duals Battles) and the Hive Cup. That's why I want to share with you my first front lever and straddle planche workout this year. I did this on Thursday morning in the park where I usually train. I left my house around 07:00 am to arrive at the park at 07:30 am. While there I warmed up for about 30 minutes since the cold in the area where I live has been somewhat strong in the mornings. Once I had warmed up, I decided to start the day's routine, I gave it about 60% to increase the load, we are just starting out and we have to go little by little. Below I leave the routine and at the beginning of the post you can see the video. Next week I will let you explain in detail why each exercise and combination thereof, stay tuned. Without further ado, enjoy.

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    Front Lever | Straddle Planche


    El Front Lever es un elemento nivel intermedio-avanzado de la calistenia, ubicado en la zona de fuerza de tracción y palancas. Este es uno de los primeros elementos de tensión que todo atleta competitivo quiere conseguir por su forma a nivel visual y alto nivel de control corporal.

    Consiste básicamente en colocar el cuerpo de forma horizontal con relación al suelo sosteniéndose de una barra fija, anillas o superficie que permita realizarlo sin causar ningún inconveniente.


    La Straddle Planche es un elemento nivel avanzado de la calistenia, ubicado en la zona de fuerza de empuje y palancas. El elemento mas deseado por los atletas que hacen vida en las competencias, su estética simplemente es super llamativa. Pero aun mas importante, nos deja a solo un paso de la aclamada Full Planche.

    Consiste en colocar el cuerpo paralelo al suelo realizando una palanca de segundo grado. Físicamente hablando, es una locura. Se realiza en suelo, paralelas, barras fijas, anillas, tacos, donde sea. Los músculos implicados o los que mayor activación muestran son: Deltoides (hombros), serrato, Core (abdomen), Glúteos y algo de Gastrocnemios (pantorrillas) estos dos últimos por tema de estética y prevención de lesiones en lumbar, es importante trabajarlos.


    The Front Lever is an intermediate-advanced level element of calisthenics, located in the area of traction force and levers. This is one of the first elements of tension that every competitive athlete wants to achieve due to their visual form and high level of body control.

    It basically consists of placing the body horizontally in relation to the ground, holding on to a fixed bar, rings or surface that allows it to be done without causing any inconvenience.


    The Straddle Planche is an advanced level element of calisthenics, located in the zone of pushing force and levers. The most desired element by athletes who live in competitions, its aesthetics are simply super striking. But even more importantly, it leaves us just one step away from the acclaimed Full Planche.

    It consists of placing the body parallel to the ground using a second degree lever. Physically speaking, it's crazy. It is done on the floor, parallel bars, fixed bars, rings, blocks, wherever. The muscles involved or those that show the greatest activation are: Deltoids (shoulders), serratus, Core (abdomen), Glutes and some Gastrocnemius (calves), the latter two for reasons of aesthetics and prevention of lumbar injuries, it is important to work them.

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    Rutina

    Routine

    Rutina Específica

    2 Negativas de Front Lever + 5seg Tuck Rana

    2 L-sit a Tuck Planche + 5 Dominadas en Tuck Adv Front Lever

    Max. Front Lever + 2 Negativas Straddle Planche

    5 Fondos en Tuck Planche + 3 Elevaciones a Front Lever

    3 Marcar Rana Adv + Max. Back Lever Supino

    Accesorios

    10seg Tuck Planche Prono + 10 Neutro + 10 Supino

    6seg Tucl Front Lever Ancho + 6seg Regular + 6seg Cerrado

    Specific Routine

    2 Front Lever Negatives + 5sec Tuck Frog

    2 L-sit to Tuck Planche + 5 Tuck Adv Front Lever Pull-ups

    Max. Front Lever + 2 Straddle Planche Negative

    5 Tuck Planche Dips + 3 Front Lever Raises

    3 Mark Frog Adv + Max. Back Lever Supine

    Accessories

    10sec Tuck Planche Prone + 10 Neutral + 10 Supine

    6sec Tucl Front Lever Wide + 6sec Regular + 6sec Closed

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    Sin más que agregar, espero les haya gustado el post y la rutina también. 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 and the routine too. 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.

    5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png

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