Entrenamiento de hefesto 馃挭馃徏[Esp馃嚜馃嚘|ENG馃嚭馃嚫]
2 comments
Seguimos firmes con nuestros entrenamientos, cumpliendo al pie de la letra nuestro plan de entrenamiento con altos y bajos, pero siempre muy disciplinados.
El d铆a de hoy me toc贸 entrenar hefesto, un elemento que, en todos estos a帽os que llevo entrenando calistenia, he entrenado tres veces como mucho, ya que mi lesi贸n en la mano derecha no permite entrenar mucho este elemento porque me duele un mont贸n. Esta lesi贸n es algo permanente; la tengo desde hace m谩s de 12 a帽os, cuando a煤n jugaba b茅isbol. Aunque puedo hacer los hefesto, siento mucha molestia, por lo que siempre hago solo la parte de los tiros del hefesto sin subir completamente a la barra para no forzar mi mu帽eca derecha. Pero estos meses he sentido mi mano mucho mejor, por lo que me anim茅 a realizar una rutina.
A continuaci贸n, les dejo la rutina de hefesto que realic茅:
Repeticiones de back lever hefesto con banda el谩stica: 3 repeticiones m谩s una de hefesto normal, 3 series.
Back lever pull-up: 3 o 2 repeticiones por 3 series.
Pull-up de tuck de back lever: 8 repeticiones por 3 series.
Press de back lever supino: 5 repeticiones por 3 series. Esto para reforzar el b铆ceps.
Cabe destacar que este elemento no es mi fuerte y, como dije, no es muy com煤n que lo entrene. Por eso ver谩n que la rutina es un poco corta y muy espec铆fica. Si tienen alguna recomendaci贸n, d茅jenla en los comentarios gracias 馃檹馃徏.
Somos SWC, nos vemos en el pr贸ximo post.
We remain firm with our training, fulfilling our training plan to the letter with ups and downs, but always very disciplined.
Today I had to train hephaestus, an element that, in all these years that I have been training calisthenics, I have trained three times at most, since my injury to my right hand does not allow me to train this element much because it hurts a lot. This injury is permanent; I've had it for over 12 years, when I was still playing baseball. Although I can do the hephaestus, I feel a lot of discomfort, so I always do only the hephaestus part of the shots without fully climbing the bar so as not to strain my right wrist. But these months my hand has felt much better, so I decided to do a routine.
Next, I leave you the hephaestus routine that I did:
Back Lever hephaestus repetitions with elastic band: 3 repetitions plus one of normal hephaestus, 3 sets.
Pull-up with rear lever: 3 or 2 repetitions for 3 sets.
Lever back tuck pull-up: 8 repetitions for 3 sets.
Supine rear lever press: 5 repetitions for 3 sets. This to strengthen the biceps.
It should be noted that this element is not my strong point and, as I said, it is not very common for me to train it. That's why you will see that the routine is a little short and very specific. If you have any recommendations, leave them in the comments, thank you 馃檹馃徏.
We are SWC, see you in the next post.
INSTAGRAM |
 |
For the best experience view this post on Liketu
Comments