[ESP-ENG]
[ESP-ENG]
馃嚜馃嚫 ESPA脩OL 馃嚜馃嚫
Hola c贸mo est谩n amigos de #liketu y #hive , les le doy un cordial saludo , el d铆a de hoy les voy a mostrar lo que fue mi entrenamiento de planche stradell , primero antes que todo comenzamos haciendo unos din谩micos practicando algunos trucos como 360 gigante con cambios y entre otras variaciones este bueno hoy quise enfocarme en aguante y fortaleza del movimiento de la stradell planche.
Primero comenc茅 aguantando la stradell planche unos 10 segundos a 8 segundos , seguido de esto usamos la banda el谩stica para ayudarnos en el movimiento y corregir postura , cabe destacar que la banda me ayud贸 bastante debido a que ten铆a unas peque帽as cositas que corregir del movimiento y la banda me est谩 ayudando a poder corregirlo , hicimos 10 seg x 4 series,
Esto nos vas a ayudar a ganar m谩s fuerza y mejorar la postura.
Seguimos con flexiones en parada de manos , ac谩 si le podemos dar sencillo los que todav铆a no pueden dominar las flexiones libremente las pueden ir practicando con el apoyo de una pared o como se le haga m谩s c贸modo, ac谩 realizaremos entre 15 a 12 reps entre 4 series, en este ejercicio trabajamos lo que ser铆a full el hombro y es mi ejercicio por excelencia para fortalecer este m煤sculo, ah una cosa m谩s , ojo con la inclinaci贸n dependiendo el tipo de inclinaci贸n que hagas trabajar谩s distintas zonas y distintos objetivos en tu hombro.
Seguido de esto volvemos a las flexiones en parada de manos , Pero esta vez la vamos a realizar haciendo una arquera , cabe destacar que esto me ayud贸 bastante a entender el movimiento de una flexi贸n en arquera en la stradell planche , al principio me costaba hacerlas en stradell ya con el tiempo segu铆a sin mejorar en ese aspecto hasta que logr茅 hacerlas en la parada de mano y fui entendiendo el movimiento e incorpor谩ndolo en la planche , ac谩 realizaremos 5 reps entre 4 series.
Y concluimos el entrenamiento realizando line planche hasta el fallo o tuck planche normal , ac谩 vamos a obligar al m煤sculo a adaptarse al movimiento, chicos y chicas si no hacen los d铆as entrenamientos de manera fuerte , el m煤sculo no va estar totalmente estimulado y no va a progresar, siempre hay que tener en cuenta la cantidad de ejercicios que estamos haciendo, si hacemos 14 ejercicio leves ser铆a lo mismo que realizar solo 2 al fallo , no se trata de cantidad si no de efectividad.
Y ya con esto concluy贸 mi d铆a de hoy , espero que les guste y nos vemos en la siguiente publicaci贸n.
馃嚭馃嚫ENGLISH馃嚭馃嚫
Hello, how are you, friends of #liketu and #hive? I send you my warmest regards. Today I'm going to show you what my stradell planche workout was like. First, we started by doing some dynamic moves, practicing some tricks like the giant 360 with tosses and other variations. Today, I wanted to focus on endurance and strength in the stradell planche movement.
First, I started by holding the stradell planche for about 10 to 8 seconds. After that, we used the resistance band to help us with the movement and correct our posture. It's worth noting that the band helped me a lot because I had a few minor issues with the movement that I needed to correct, and the band is helping me correct them. We did 10 seconds x 4 sets, This will help us gain more strength and improve our posture.
We continue with handstand push-ups. Here, we can make it easier for those who haven't mastered push-ups yet. You can practice them freely with the support of a wall or however you feel most comfortable. Here, we'll do 15 to 12 reps in 4 sets. In this exercise, we work what would be the full shoulder, and it's my go-to exercise for strengthening this muscle. Oh, one more thing: be careful with the incline. Depending on the type of incline you do, you'll work different areas and different goals for your shoulder.
After this, we return to handstand push-ups. But this time we're going to do them in an archer's pose. It's worth noting that this helped me quite a bit understand the movement of an archer's pose in the stradell planche. At first, I struggled to do them in the stradell, but over time, I still didn't improve in that aspect until I managed to do them in the handstand and began to understand the movement and incorporate it into the planche. Here we'll perform 5 reps in 4 sets.
And we conclude the workout by performing a line planche to failure or a regular tuck planche. Here we're going to force the muscle to adapt to the movement. Boys and girls, if you don't train hard every day, the muscle won't be fully stimulated and won't progress. You always have to keep in mind the number of exercises you're doing. If we do 14 light exercises, it would be the same as performing only 2 to failure. It's not about quantity, but effectiveness.
And with this my day is over today, I hope you like it and see you in the next post.
Thank you reader friends, see you in a future post
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