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V-sit + Impossible dip
In this Smart Progress we work together on two calisthenics skills that have many points in common. Both the muscles involved, as well as many of the exercises that are used as progressions, as well as some technical aspects that will help you to obtain both movements with a single routine.
We recommend at least being able to do 10 parallel knee raises and 5 dips. The level test will adjust the routine to your ability.
You will need a pull-up bar and parallel bars.
Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to learning these skills in your planning. If you do your training divided by muscle groups or by push-pull, this Smart serves as a push day or as a pectoral and triceps day. Although it also includes some abdominal work and mobility and flexibility.
The goal of this Smart is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated.
These movements need a certain flexibility and mobility that we have included in the development of this Smart, but you can give it some extra work if you feel you need it.