Después de una tarde lluviosa 🌧️, comencé con mi rutina que tenía pautada para este día. Era una rutina de plancha straddle, que he venido realizando estos últimos días, alternándola con otras dos, ya que le estoy dando, si la planificación y el tiempo libre me lo permiten, un rango de entrenamiento de tres veces por semana a la plancha, convirtiéndola en el elemento al que le estoy dando más atención en estos últimos dos meses.
Una de las rutinas es combinada de front y plancha al mismo tiempo. La otra es más específica del elemento, trabajando mayormente las palancas y mejorando la técnica con ejercicios específicos. La tercera es mayormente de reforzamiento de los músculos involucrados en este elemento, principalmente el hombro y el bíceps. He trabajado mucho la ganancia de fuerza con los ejercicios básicos de este elemento, y además esto ayuda mucho a prevenir lesiones. Esta semana pienso incluir algunos entrenamientos específicos con banda elástica.
A continuación, les dejo la rutina:
3 series de aguantes straddle de los segundos que pudiera, respetando un 1 segundo en reserva (no intenté press en este entrenamiento).
3 series de aguantes de tuck avance de 10 a 15 segundos.
3 series de 5 press de tuck avance (en la última serie no pude completar las repeticiones).
3 series de 5 a 8 flexiones de pino libre.
Y una biserie de 8 flexiones de tuck más 8 flexiones de lean.
Somos SWC, nos vemos en el próximo post.
After a rainy afternoon 🌧️, I started with my routine that I had scheduled for this day. It was a straddle plank routine, which I have been doing in recent days, alternating it with two others, since I am giving it, if planning and free time allow it, a training range of three times a week with the plank, making it the element to which I am giving the most attention in these last two months.
One of the routines is a combined front and plank at the same time. The other is more specific to the element, working mostly on the levers and improving technique with specific exercises. The third is mostly strengthening the muscles involved in this element, mainly the shoulder and biceps. I have worked a lot on gaining strength with the basic exercises of this element, and this also helps a lot to prevent injuries. This week I plan to include some specific elastic band workouts.
Below, I leave you the routine:
3 sets of straddle holds for as many seconds as I could, respecting 1 second in reserve (I did not try to press in this workout).
3 sets of tuck holds advance for 10 to 15 seconds.
3 sets of 5 forward tuck presses (on the last set I couldn't complete the reps).
3 sets of 5 to 8 free handstand push-ups.
And a biseries of 8 tuck push-ups plus 8 lean push-ups.
We are SWC, see you in the next post.
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