Diário do Monster - Calistenia e Crossfit

[MonsterFreak 4771]

Em 09/04/2016 at 22:55, R.U.M. disse:

Depois desses posts, só a estupidez ou preguiça impedem o cidadão comum de ter argolas olímpicas em casa. Excelente.

 

Monster, acompanhando.

Bem vindo, RUM !

[lukao1993 1329]

Ae monster, você já leu o livro Building the gymnastic body? 

 

Acompanhando...

 

Editado Abril 11, 2016 às 15:01 por lukao1993

[MonsterFreak 4771]

9 horas atrás, lukao1993 disse:

Ae monster, você já leu o livro Building the gymnastic body? 

 

Acompanhando...

Bem vindo, Lukao !

 

--

 

 

Ontem fiz um treino bom de estáticos e push ups. 

Iniciei como hollow hold pra ir logo acordando o core, depois fiz varias series de planche lean, tuck planche e l-sit todos no chão

Finalizei com push ups de varios tipos (ainda acho que a push up militar é a melhor de todas, apesar de ser simples).

 

Acordei hoje com a dorsal toda dolorida.

 

 

 

Retração de escapulas correta para fazer planche lean

 

 

[R.U.M. 1958]

Um treino bem feito de flexões resulta em dorsais e abs detonados. Você chegou lá.

 

Experimentou as maltese push ups?

 

Abraço!

[MonsterFreak 4771]

9 horas atrás, R.U.M. disse:

Um treino bem feito de flexões resulta em dorsais e abs detonados. Você chegou lá.

 

Experimentou as maltese push ups?

 

Abraço!

Ja fiz maltese sim, elas exigem muita força.

[Kratz 124]

Pretende algum dia voltar ao treino com pesos e/ou conciliar com a calistenia Monster? Sempre de olho aqui, abraço!

[MonsterFreak 4771]

6 horas atrás, Kratz disse:

Pretende algum dia voltar ao treino com pesos e/ou conciliar com a calistenia Monster? Sempre de olho aqui, abraço!

Sim, mas por enquanto não.

[MonsterFreak 4771]

Hoje tive mais tempo pra treino, optei por não chegar até a falha porque o treino ia ser um pouco mais volumoso.

 

Chin-up

1x12 

1x9

1x8

1x7

1x6

 

Paralelas

1x13

1x10

1x10

1x10

 

Chimpanzé

3x max (pegada pronada)

2x max (pegada supinada)

 

Paralelas

1x12

1x8

 

Push-up (dedos apontando pra dentro)

3x15

 

Bônus:

caminhada 30 min

 

[MonsterFreak 4771]

Sobre calos:

 

 

Probably the most over-used part of a gymnast's body are his hands. Rips, blisters and torn calluses are an unfortunate fact of everyday life for us. Over the years I have tried many methods of dealing with them.First and foremost of these is reasonable moderation. Rome wasn't built in a day and neither will your calluses be. You would like to work up to the edge of a rip, but not over that edge into an actual rip. It takes much longer to heal an injury and completely re-grow new callus than to add another layer to an old. Also don't discount the negative impact unnecessary rips will have on your training.

 

The most efficient method that we have found to promote new callus growth is simple but rather painful. It is also an excellent way to promote callus health when you hands are simply "hot".

 

1) Remove the torn callus; trimming as closely to the edge of the wound as comfortably possible.

 

2) Smooth the edges of the wound with either a razor blade (proceed slowly!) or a pumice stone. These are available in handled versions as foot callus scrappers at all drug stores.

 

3) Now soak your torn callus in a bowl of water super-saturated with salt (to supersaturate continue adding salt to a warm container of water until the salt in no longer able to continue dissolving and you have a small amount of undissolved salt in the bottom) several times a day for at least 10 minutes.

Initially this may be quite painful. How painful will depend on the depth of the rip. If it is a very deep "bloody" rip, you are in for an interesting experience. :shock: It is necessary however, as we need to encourage the growth of callus immediately, rather than new soft pink skin that will simply re-tear right away anyway. Unless the blister is unusually deep, in one to two days it should be mostly healed - compared to the 5-7 days needed for conventional treatments.

 

4) Use just enough medicated chapstick (my personal choice as you can easily carry it in your pocket) to prevent drying to such an extent that the rip cracks. Do not however use Neosporin or something similar; in my experience the use of these type of products will promote the growth of new skin rather than a protective sheath of callus.

[McAffe 6]

Como você separa os WoD do Crossfit? Vai pelo feeling ou tem um dia/data para -x- WoD?