Rutina para empezar a dominar la Full Plancha [ESP|ENG]
Routine to start mastering the Full Plank [ESP|ENG]
A big greetings friends of
Hiveand colleagues ofStreet WorkoutCommunity, On this occasion, I will share a hybrid plank routine which, in my opinion, consists of key exercises for advancing your level or strengthening your arms, core, and other muscles involved in performing a full plank.
Rutina para plancha
La rutina tiene como objetivo el fortalecimiento de los hombros, mejoramiento de técnica de ejecución y postura, lo importante de esto es realizar cada movimiento controlado y con la mejor postura posible.
El primer ejercicio que son Push-ups en 90 grados, es bueno para el fortalecimiento y la mecánica del movimiento al hacer una repetición en plancha. El segundo ejercicio que son de tucks normal a full plancha, la clave de este ejercicio es no perder la postura y controlar la ejecución. El tercer ejercicio que son presses de Straddle Plancha, es para el fortalecimiento del core y entrelazarnos con el movimiento de subida y bajada de la plancha. El cuarto ejercicio son repeticiones en lean plancha, recomiendo ejecutarlas lentas y al subir sacar hold. Y el quinto ejercicio son Push-ups en barra supinado con inclinación, acá es donde reventamos el biceps y hacer bastantes repeticiones serán de gran ayuda para fortalecer.
Plank Routine
The routine aims to strengthen the shoulders, improve technique, and posture. The important thing is to perform each movement in a controlled manner and with the best possible posture.
The first exercise is 90-degree push-ups, which are good for strengthening and improving the mechanics of the movement when doing plank repetitions. The second exercise consists of normal push-ups to a full plank. The key to this exercise is not to lose your posture and to control the execution. The third exercise, which is plank presses with legs apart, serves to strengthen the core and intertwine it with the upward and downward movement of the plank. The fourth exercise is inclined plank repetitions. I recommend doing them slowly and maintaining your position as you rise. And the fifth exercise is inclined push-ups on a supinated bar. Here we work the biceps, and doing many repetitions will be a great help in strengthening them.
Fotos
Photos
Exercise 1
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Exercise 2
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Exercise 3
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Exercise 4
Exercise 5
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Gracias por ver mi contenido, espero les sirva de mucho y recuerden, no hay ganancia, si no hay esfuerzo, con mucho cariño para ustedes amigos, nos vemos en una próxima oportunidad:
Thank you for watching my content, I hope you find it useful and remember, there is no gain, if there is no effort, with much love for you friends, see you in a next opportunity:
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