Greetings to the entire Hive and Full Deportes community! I hope everyone is doing great today and starting the week in the best possible way, my family! Today I will share with you some of what I trained in the park. Today was a more tiring day, due to the fact that I started classes. I remember I had brought you a post in which I talked about "A day in San Juan", that's right guys, the trips back to San Juan de los Morros are back!
Entre tantas ocupaciones en la universidad, tuve la suerte de salir temprano y llegar pronto a la Ciudad de Maracay. Tenía tantas ganas de entrenar para despejar la mente un rato; mi parque suele ser mi segunda casa, un lugar en el cual cambio mi vida totalmente. Bueno, chicos, les hablaré ahora de mi entrenamiento. Yo estaba pensando en hacer algo dinámico; como bien saben, soy atleta de calistenia y nosotros tenemos varias ramas a practicar. Hoy tenía ganas de practicar ya que el viernes 31 de enero habrá una competencia en mi parque y quería prepararme para tener al menos una idea de lo que iba a realizar ese día. Sin embargo, un amigo me convenció de hacer ejercicios específicos para la plancha y, sin duda alguna, yo acepté, además de que ya estaba bastante recuperado del entrenamiento del viernes.
In between all the busyness at the university, I was lucky enough to leave early and arrive early in the city of Maracay. I was so eager to train to clear my mind for a while; my park is usually my second home, a place where I totally change my life. Well, guys, I'll tell you now about my training. I was thinking of doing something dynamic; as you know, I am a calisthenics athlete and we have several branches to practice. Today I was looking forward to practice because on Friday the 31st of January there will be a competition in my park and I wanted to prepare myself to have at least an idea of what I was going to do that day. However, a friend convinced me to do specific exercises for the plank and I definitely agreed, plus I was already pretty much recovered from Friday's workout.
Primeramente, como pudieron ver en una de las primeras fotografías, empezamos con 90° Degree. La verdad, yo lo hice en straddle debido a que aún no tengo la fuerza para mantenerlo full. La realicé aguantando entre 10 y 15 segundos como máximo por 3 series; actualmente le estoy dando todo por 3 series. Luego de eso nos tomamos un descanso de entre 3 minutos y pasamos a realizar flexiones normales hasta nuestro límite; sinceramente aquí sí me destaqué por mucho. Realicé 300 flexiones, no seguidas, pero sí en un corto tiempo lo cual me pareció muy interesante porque subió tanto mi fuerza.
First of all, as you can see in one of the first pictures, we started with 90° Degree. Actually, I did it in straddle because I still don't have the strength to keep it full. I did it holding between 10 and 15 seconds maximum for 3 sets; I'm currently giving it my all for 3 sets. After that we took a 3 minute break and went on to do normal push-ups to our limit; honestly here I really excelled by a lot. I did 300 push-ups, not in a row, but in a short time which I found very interesting because it increased my strength so much.
Luego pasamos a hacer dos ejercicios más específicos para los hombros, los cuales fueron las flexiones en pica y los fondos con hollow. Primero empezamos con las flexiones en pica, que benefician mucho sobre todo con las subidas a fuerza para la parada de manos; hice 30 repeticiones que me salieron muy bien, aunque ya en la última serie me estaba doliendo un poco los músculos. Ya era momento del último ejercicio: los fondos con hollow que fueron 12 repeticiones porque ya estábamos cansados de tantas repeticiones. Este ejercicio es algo complejo y hay que saber entenderlo para activar bien la escápula, chicos. Lo importante es que logré terminar la rutina, mi familia. Les traeré unas fotografías del atardecer que estaba muy bonito hoy. Espero les haya gustado la publicación; ¡muchas bendiciones para todos ustedes, familia de Full Deportes! Un gusto poder compartir otra vez con ustedes.
Then we went on to do two more specific exercises for the shoulders, which were the push-ups on pike and the hollow dips. First we started with the push-ups on pike, which benefit a lot, especially with the power raises for the handstand; I did 30 repetitions which went very well, although by the last series my muscles were hurting a bit. It was time for the last exercise: the hollow dips, which were 12 repetitions because we were already tired of so many repetitions. This exercise is a bit complex and you have to know how to understand it in order to activate the scapula properly, guys. The important thing is that I managed to finish the routine, my family. I'll bring you some pictures of the sunset which was very beautiful today. I hope you liked the post; many blessings to all of you, Full Deportes family! Nice to be able to share with you again.
Sin más nada que acotar gente, muchas gracias por haberse tomado el tiempo de ver mi post y nos vemos en otra publicación soy @zgaetano.
Without further ado people, thank you very much for taking the time to see my post and I'll see you in another post I'm @zgaetano.
Saludos! @viviana.fitness con gusto, apenas tenga el tiempo para grabar, ses los compartiré. Muchas gracias!
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Muy buen entrenamiento mi pana, cada día mas cerca de la full planche, sigue así bro 💪