Rutina nivel principiante de plancha

Beginner level plank routine

--- |Spanish|English| |-|-|

Hola amigas y amigos de Street Workout Community SWC, en esta oportunidad les traigo una rutina de ejercicio de plancha nivel principiante.

Hello friends and friends of Community Street Workout SWC, in this opportunity I bring you a routine of beginner level plank exercise routine.

----- |https://images.hive.blog/DQmWNHtjFrNj1jhe8ERGkBZRDCfomJiY6PCpGtpJ25XNbXe/vlcsnap-2022-06-14-01h02m55s281.png| |-| ----- ## Video ------- [![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeihc5ry5spb6vgi5e4n2d46purquoza6vkqji7fhy2amgydoexbs4i/)](https://3speak.tv/watch?v=alvis-sw/txhnxvgq) ---------- ## ▶️ [Watch on 3Speak](https://3speak.tv/watch?v=alvis-sw/txhnxvgq) --------

Rutina

Routine

-----

Esta rutina tienes distintos ejercicios predeterminados para que puedas comenzar a entrenar la plancha estos ejercicios son mas que todo de aguante para que acostumbre el cuerpo a la tención de poco a poco mientras el cuerpo se acostumbra y vallas subiendo de nivel los ejercicios son : aguante de tuck asistido con los codos este ejercicios para acostúmbrate a la tención del tuck, la flexiones de lean es para la fuerza en el hombro al hacer cada repetición, las flexiones en pica son un ejercicios que se enfoca mas que todo en el hombro al hacer repeticiones, los aguante de lean plancha son un ejercicio muy completo por que te ayuda a gana fuerza en los hombros y mejorar la postura y por ultimo aguante de tuck asistido este tuck lo puede hacer asistido con los codos o con la parte posterío de los codos. Te recomiendo hacer 4 series de cada ejercicios.

This routine has different predetermined exercises so that you can begin to train the plank these exercises are more than all of endurance to accustom the body to the tension of little by little as the body gets used and vallas rising level exercises are : tuck hold assisted with elbows this exercise to get used to the tension of the tuck, the lean push-ups is for the strength in the shoulder to do each repetition, the push-ups in pike is an exercise that focuses more than everything in the shoulder to do repetitions, the lean plank hold is a very complete exercise that helps you gain strength in the shoulders and improve posture and finally tuck hold assisted this tuck can be done assisted with elbows or with the back of the elbows. I recommend doing 4 sets of each exercise.

-------- |https://images.hive.blog/DQmWRLKtxsYE3TR6DFF1V4gswUZgbByEDv2P793RqXqnhDc/vlcsnap-2022-06-1401h07m18s255.png| |-| Ejercicios de plancha|Plancha exercises |-|-| |https://images.hive.blog/DQmQSdRV2BjzYFcd97dw2wCCZax17D1gLwJA5Yop74JCskL/vlcsnap-2022-06-14-01h03m25s368.png|https://images.hive.blog/DQmcgTnpxVLsPemv56pMkbVsnrUaniURysknHYH3SQMGa6f/vlcsnap-2022-06-14-01h03m05s700.png| |https://images.hive.blog/DQmb7NVha5b2Xshytr315btP28kH9RVC2QoGtSdqR5HV2Jz/vlcsnap-2022-06-14-01h03m38s745.png|https://images.hive.blog/DQmc9cZ5KspFrz8Hr7sbUTFzhB6mzpZQNm1cDXDHMx8CGbA/vlcsnap-2022-06-1406h29m49s783.png| |https://images.hive.blog/DQmSLnkyh2Um3rfXarNPbWa2FNM6u92te6ebA19vufk9roj/vlcsnap-2022-06-14-01h07m29s702.png|https://images.hive.blog/DQmbo3i9pDbremrJPcw6wJC5g6at99hz7zqiuyX9LxZDFYN/vlcsnap-2022-06-14-01h07m33s383.png| |https://images.hive.blog/DQmWt9NMAMfMeLFjTrKXgXRpnpbqihBSZS1VmiKM2LnK7Jr/vlcsnap-2022-06-14-06h19m59s471.png|https://images.hive.blog/DQmb8DiUzGXW7i4HMJauAzKaDzD6KnPvmhPxgn3DqeF3hL9/vlcsnap-2022-06-14-06h30m03s485.png| |https://images.hive.blog/DQmdfC18EtYAg2SduDFRXBZrqkHmS95pGt7MvuEDmPPj7my/vlcsnap-2022-06-14-01h07m52s755.png|https://images.hive.blog/DQmdfC18EtYAg2SduDFRXBZrqkHmS95pGt7MvuEDmPPj7my/vlcsnap-2022-06-14-01h07m52s755.png| -----

Beneficios de entrenar plancha

Benefits of plank training

-----

Los beneficios de entrenar estos ejercicios de plancha no solo te va ayuda en la plancha si no en casi todo el cuerpo como la definición de hombro gracia a la tención agarres mas resistencia al entrenar cualquiera tipo de ejercicios o rutina y la esta rutina no te va ayuda a sacar plancha como tal te va ayudar a tener un gran progreso y la plancha va siempre de progresión en progresión.

The benefits of training these plank exercises will not only help you in the plank but in almost all the body as the definition of the shoulder thanks to the tension you get more resistance to train any type of exercise or routine and this routine will not help you to get plank as such will help you to have a great progress and the plank will always go from progression to progression.

----- |https://images.hive.blog/DQmZ2Ynw9Xwux1y4mj2pu38GauDoHRNpf1PUFSvuvQQPeC9/vlcsnap-2022-06-14-06h19m44s714.png| |-| ----- |Consejo |Tip | |-|-| -----

Recuerda ante de empezar la rutina estires bien para procúrate no lesionarte para evitar aire en nuestros músculos descasa 1 a 2 minutos después de cada serie.

Before starting the routine, remember to stretch well so as not to injure yourself in order to avoid air in our muscles, rest 1 to 2 minutes after each series.

----- *** |https://images.hive.blog/DQmfPagz3ZgFan8gBoWWNwomHGHSQWNtfEzv8M4sxmGgAbV/vlcsnap-2022061401h08m10s849.png| |-| -------

''Gracias por ver esta publicación con mucho cariño para ustedes amigos de hive espero que les guste , nos vemos en una próxima publicación''

''Thanks for watching this post with much love for you hive friends I hope you like it, see you in a next post.''

Sport is the best way to live life

* --- |

| |---| ----- ## ▶️ [3Speak](https://3speak.tv/watch?v=alvis-sw/txhnxvgq) --- ---