TUTORIAL: Cómo hacer el MUSCLE UP en 3 PASOS [ENG/ESP]
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El día de hoy te enseño de qué forma puedes conseguir el Muscle Up siguiendo 3 fases sencillas que te ayudarán a practicar la técnica, desarrollar fuerza y conseguir el movimiento o mejorarlo si ya lo tienes.
Today I show you how you can achieve Muscle Up by following 3 simple phases that will help you practice the technique, develop strength and achieve the movement or improve it if you already have it.
Aumentar el rango de tus pull ups de manera progresiva. En esta fase vamos a comenzar a realizar los pull ups con una mayor elevación, intentado llegar más allá del cuello, primero llegando la barra al pecho, luego al ombligo y por último a la cadera. Mientras más arriba seamos capaces de subir más fácil se nos hará el muscle up.
Increase the range of your pull ups progressively. In this phase we are going to begin to perform the pull ups with a greater elevation, trying to reach beyond the neck, first reaching the bar to the chest, then to the navel and finally to the hips. The higher we are able to climb, the easier the muscle up will be.
Practicar la técnica y desarrollar la fuerza. En esta fase vamos a practicar el movimiento, cosa que haremos realizando el muscle up con una banda elástica o utilizando una barra baja y simulando el muscle up ayudándonos con un pequeño salto en caso de no tener una banda elástica. Esto lo haremos con la menor ayuda posible para poder hacer un esfuerzo significativo y desarrollar la fuerza a la vez que practicamos la técnica de la subida.
Practice technique and develop strength. In this phase we are going to practice the movement, which we will do by performing the muscle up with an elastic band or using a low bar and simulating the muscle up, helping ourselves with a small jump if we do not have an elastic band. We will do this with as little help as possible to be able to make a significant effort and develop strength while practicing the climbing technique.
Intentar el Muscle Up. En esta fase vamos a enfocarnos en intentar el movimiento, ya que de nada sirve entrenarlo si no lo intentamos, así que podemos hacer varios intentos la mayor cantidad de veces a la semana que podemos antes de entrenar, de esta forma nuestro cuerpo sentirá el estímulo correcto e irá desarrollando la fuerza con el paso del tiempo y llegará un día en el que en uno de esos intentos subas el muscle up por completo.
Try the Muscle Up. In this phase we are going to focus on trying the movement, since there is no point in training it if we don't try it, so we can make several attempts as many times a week as we can before training, in this way Our body will feel the correct stimulus and will develop strength over time and there will come a day when in one of those attempts you completely raise the muscle up.
Thanks for watching, I hope you liked it! See you next time with a new video👊🏼
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