Despues de una rutina de front lever en dias anteriores, hay que reforzar con basicos para la misma fuerza base, aplique sólo 3 ejercicios de espalda enfocandome en tecnica y efectividad.
Estos elementos consistian en dominadas con peso (street lifting) esta vez con 15kg en retraccion escapular en 10 repeticiones x 3 series con descansos de 3 minutos, Despues dominadas supinas cerradas sin peso tambien 10 repeticiones x 3 series con retraccion escapular y de ultimo 3 series al fallo de australianas con elevacion de pies (las dominadas en australianas es con la barra baja casi al nivel de la cadera) y ya con eso refuerzo mi espalda.
Son pocas series y ejercicios, pero busco maximizar la tecnica y efectividad del mismo, la calidad es la clave.
After a front lever routine in previous days, I had to reinforce with basics for the same base strength, I applied only 3 back exercises focusing on technique and effectiveness.
These elements consisted of weighted pull-ups (street lifting) this time with 15kg in scapular retraction in 10 reps x 3 sets with 3 minute rests, then closed supine pull-ups without weight also 10 reps x 3 sets with scapular retraction and finally 3 sets to failure of aussie pull-ups with foot lifts (the aussie pull-ups is with the bar low almost at hip level) and with that I reinforce my back.
They are few sets and exercises, but I seek to maximize the technique and effectiveness of the same, quality is the key.
INSTAGRAM |
 |
For the best experience view this post on Liketu
Congratulations @luma-tw! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)
<table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@luma-tw/upvoted.png?202401202335" /><td>You received more than 400 upvotes.<br />Your next target is to reach 500 upvotes. <p dir="auto"><sub><em>You can view your badges on <a href="https://hivebuzz.me/@luma-tw" target="_blank" rel="noreferrer noopener" title="This link will take you away from hive.blog" class="external_link">your board and compare yourself to others in the <a href="https://hivebuzz.me/ranking" target="_blank" rel="noreferrer noopener" title="This link will take you away from hive.blog" class="external_link">Ranking<br /> <sub><em>If you no longer want to receive notifications, reply to this comment with the word <code>STOPSaludos @luma-tw
Greetings @luma-tw
El lastre es lo necesario para subir el nivel, hace poco empecé a usarlo también, buen post.