Rutina de plancha en casa 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
planche routine at home 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a plank routine that I did at home and I wanted to share with you how I did it, since I know that some people find this type of routines or some exercises very helpful, I encourage you to continue sharing this content so you can continue progressing in this way of the plank. Although it is a basic level, the exercises can be made more difficult by adding more repetitions or seconds, it all depends on the level of the person. It is important to try to apply the greatest range of motion or technique in the exercises for greater stimulation in the muscles involved in this element, also as gaining plioperception which is the goal of performing specific routines of statics 💪🏼.
En esta rutina trabajaremos 4 ejercicios específicos para la plancha donde descansaremos 3 minutos entre series y 4 minutos entre ejercicios, aparte, haremos 2 complementarios en dónde realizaremos un descanso de 1 minuto entre series y 2 minutos entre ejercicios 💪🏼.
In this routine we will work 4 specific exercises for the plank where we will rest 3 minutes between sets and 4 minutes between exercises, apart, we will do 2 complementary ones where we will rest 1 minute between sets and 2 minutes between exercises 💪🏼.
Ejercicio 1:
Tuck planche - 10" segundos x3 series.Ejercicio 2:
De lean a pica - 3 repeticiones x4 series.Ejercicio 3:
Flexiones de lean supino - 4 repeticiones x3 series.Ejercicio 4:
Lean planche elevado - 10" segundos x4 series.Ejercicio 5:
Flexiones de pino asistidas - 6 repeticiones x4 series.Ejercicio 6:
Press zanetti +8kg - 10 repeticiones x4 series.
Exercise 1:
Tuck iron - 10" seconds x3 sets.Exercise 2:
From lean to pica - 3 repetitions x4 sets.Exercise 3:
Supine lean push-ups - 4 repetitions x3 sets.Exercise 4:
Lean raised plank - 10" seconds x4 sets.Exercise 5:
Assisted handstand push-ups - 6 repetitions x4 sets.Exercise 6:
Press zanetti +8kg - 10 repetitions x4 sets.
VIDEO 🎬
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su plancha, aunque es muy difícil progresar, si nos mantenemos realizando bien las rutinas y ejercicios, eventualmente veremos el resultado de nuestro trabajo duro en el entreno. Nos vemos en el siguiente post.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your plank, although it is very difficult to progress, if we keep doing well the routines and exercises, eventually we will see the result of our hard work in training. See you in the next post.👋🏽
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