Front Lever y Straddle Planche - Día 7 de 30 - Nuevamente juntos por un día [ESP|ENG]

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    isaaccrsw

    Published on Sep 29, 2023
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    Front Lever y Straddle Planche - Día 7 de 30 - Juntos por un dia [ESP|ENG]


    Front Lever and Straddle Planche - Day 7 of 30 - Together for a day [ESP|ENG]


    STREET WORKOUT COMMUNITY


    FL Y SP.jpg

    Miniatura creada por @darcdesigns17
    Thumbnail created by @darcdesigns17

    Hola que tal mi gente de #hive y #swc espero se encuentren muy bien. Para este post compartiré el septimo día de entrenamiento de la Straddle Planche y el Front Lever. Los entrené en combo está vez debido a que el día Jueves que me tocaba entrenar Front Lever me encontraba con malestar de gripe y no pude entrenar para poder recuperarme bien. Al día que estoy realizando el post, Viernes 29 de Septiembre, noté buen progreso combinando ambos entrenamientos. No era la idea pero tocó, para cumplir con la secuencia de días.

    Esta oportunidad no compartiré gif ni imágenes debido a que quiero que vean la ejecución en el vídeo, para ahorrar un poco los datos móviles, solo subiré el vídeo amigos, espero sea de su agrado y bueno, aún ando sin internet 😅. Que disfruten.


    Hello, how are my people from #hive and #swc, I hope you are well. For this post I will share the seventh day of training the Straddle Planche and the Front Lever. I trained them in combo this time because on Thursday when I had to train Front Lever I was sick with the flu and I couldn't train to recover well. On the day I am making the post, Friday, September 29, I noticed good progress combining both workouts. It wasn't the idea but it was necessary, to comply with the sequence of days.

    This time I will not share gifs or images because I want you to see the execution in the video, to save a little mobile data, I will only upload the video friends, I hope you like it and well, I'm still without internet 😅. Enjoy.

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    Front Lever y 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 area of pushing force and levers. The most desired element by athletes who live in competitions, its aesthetic is simply super striking. But even more important, it leaves us just one step away from the acclaimed Full Planche.

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

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    Rutina

    Routine


    1x1 Negativa de HS a Rana + 3" Front Lever

    1x1 Press de FL a pica y negativa a Straddle FL + 2 Rana a Straddle Planche

    1x3 Rana a Rana ADV + 1 Negativa de FL

    1x3 Tuck FL a Half FL Mariposa + 10" Rana

    1x3 Tuck ADV FL Pull Ups y Remos + 20" Lean Planche Straddle

    1x1 HS Negative to Frog + 3" Front Lever

    1x1 FL Pone Press and Straddle FL Negative + 2 Frog to Straddle Planche

    1x3 Frog yo Frog ADV + 1 Negative FL

    1x3 FL Tuck To Half FL Butterfly + 10" Frog

    1x3 Tuck ADV FL Pull Ups and Oars + 20" Lean Planche Straddle

    5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png

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

    The music used in the video is free of copyright.

    5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png

    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.


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