Reforzando la fuerza de tirón [ESP-ENG]
Strengthening the pull force [ESP-ENG].
Hola amig@s de Liketu , #Hive y #swc, un saludo y un fuerte abrazo , en este nuevo ciclo tengo como objetivo reforzar y mejorar mi nivel de tirón ya que para ser mi archienemigo eh logrado avanzar bastante , así que hoy decidí mezclar front con tirón lastrado , para iniciar realize front raíces en tuck adv ya que como estoy en altura busco mayor fuerza de palanca este ejercicio los realize unas 4 veces de 5 repeticiones , el siguiente ejercicio fue realizar una tuck adv con aguanté de 6s esto para trabajar mi retracción escapular y darle más enfoque a los dorsales al momento de palanquear este ejercicio lo realize unas 4 veces de 3 repeticiones , ya para finalizar metí tuck adv más pull up más aguante de 3s con esto aseguro un buen trabajo de palanca de este ejercicio realize 3 series a 2 repeticiones , como básicos decidí incluir dominadas lastradas donde inicie con 10kg para testear fuerza como estábamos suaves , metí 3 series con 15kg de 8 repeticiones luego realize 3 series con los mismos 15kg pero está vez buscando más repeticiones dónde logré 13 Repeticiones , así termine mi día #1 de reforzamiento de tirón , no olviden cuidar su cuerpo se les quiere en Grande y recuerden que el "movimiento es vida "
Hello friends of Liketu, #Hive and #swc, greetings and a big hug, in this new cycle I aim to strengthen and improve my level of pull as to be my archenemy I have made good progress, so today I decided to mix front with ballasted pull, to start perform front roots in tuck adv because as I am in height I look for more leverage this exercise I performed about 4 times of 5 repetitions, the next exercise was to perform a tuck adv with 6s hold this to work my scapular retraction and give more focus to the dorsal when levering this exercise I performed about 4 times of 3 repetitions , and to finish I did tuck adv plus pull up plus 3s hold with this I assure a good lever work of this exercise I did 3 sets of 2 repetitions, as basic I decided to include weighted pull ups where I started with 10kg to test strength as we were soft, I did 3 sets with 15kg of 8 repetitions then I did 3 sets with the same 15kg but this time looking for more repetitions where I achieved 13 repetitions, so I finished my day #1 of pull strengthening, do not forget to take care of your body you are loved in Grande and remember that “movement is life”.
Thank you reader friends, see you in a future post
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Un gran entrenamiento bro💪🏻
Gracias bro ☺️
Bien bro
Gracias bro 😃
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