Primer Entrenamiento de Tirón del Año ! [ESP - ENG]
¡Hola, hivers de Hive y SWC! Hoy les comparto algunas fotos de mi entrenamiento de tirón de hoy, como saben, hace poco más de 2 meses, me operaron la muñeca y tengo bastante tiempo que no entreno, por orden de la terapeuta ya puedo entrenar poco y no tan intenso, mientras mi muñeca se adapta y voy haciendo cosas que no me causen dolor. En este primer entreno de tirón del año, tomando su consejo me enfoque en algo básico pero efectivo y que no me molestará mi muñeca.
Hello, Hive and SWC members! Today I'm sharing some photos of my pull-up training session. As you know, I had wrist surgery a little over two months ago and haven't been able to train for quite some time. My therapist has given me the go-ahead to start training again, but only lightly and not too intensely, while my wrist adapts and I do things that don't cause me pain. In this first pull-up training session of the year, taking your advice, I focused on something basic but effective that won't bother my wrist.
Calenté aproximadamente 10 minutos, dejando mi muñeca lo más preparada que pudiera igualmente que todo mi cuerpo, utilice una muñequera por recomendación mientras mi muñeca recupera todo su fuerza y estabilidad. Mientras los muchachos hacian su rutina, yo me enfoque en empezar haciendo algunos aguantes de front asistidos con ligas, para ir probando la correcta activación de este estático ya que tengo tiempo sin hacerlo, aún no tengo mucha confianza e usar toda mi fuerza por lo que hice 3 series asistidas con liga, luego hice un intento de front el cual dure 2 segundos y me funcionó ya que era solo probarlo , e hice luego 2 series de hold de half de front. Continue con 2 series de 10 pull ups, y termine de hacer espalda axon 4 series de 8 dominadas con agarre neutro. Al llegar a casa hice curl de bicep normal y en martillo para fortalecer mi bíceps, me enfoque más que todo en que el izquierdo hiciera la técnica correcta, para mejorar la propiocepción que perdí por la inmovilización, fue un buen entreno !
I warmed up for about 10 minutes, getting my wrist as ready as possible, as well as my whole body. I used a wrist brace as recommended while my wrist regains its full strength and stability. While the guys did their routine, I focused on starting with some assisted front holds with bands to test the correct activation of this static exercise, since I haven't done it in a while and I'm still not very confident in using all my strength. So, I did 3 assisted sets with the band, then I attempted a front hold that lasted 2 seconds, which worked for me since I was just testing it out, and then I did 2 sets of half front holds. I continued with two sets of ten pull-ups and finished with four sets of eight neutral grip pull-ups for my back. When I got home, I did regular and hammer curls to strengthen my biceps. I focused mainly on using the correct technique with my left arm to improve the proprioception I lost due to immobilization. It was a good workout!
Contenido original por José Muñoz
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