Entrenamiento de planche con mi compañero alvis-sw | Planche training with my partner alvis-sw [ESP

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Entrenamiento con mi compañero @alvis-sw

Training with my partner @alvis-sw

Spanish	English

Hola amigas y amigos de Street Workout Community SWCEn este post les mostrare mi día de entrenamiento el cual estaré entrenando junto un compañero amigo Blogger

@alvis-sw el cual llevaremos acabo unas series de ejercicios para plancha un poco avanzado después de estirar y lanzar combos de estaticos espero les guste y espero les ayude.

Hello friends of Street Workout Community SWCIn this post I will show you my workout day which I will be training together with a fellow Blogger friend

@alvis-sw which we will carry out a series of planche exercises a little advanced after stretching and throwing statics combos I hope you like it and I hope it helps you.

Video

Combos estaticos antes de la rutina antes de la rutina

Static combos before the routine before the routine

Primero y principal antes que todo para poder lanzar combos de estaticos y poder quemar los estaticos mas que todo la full planche que es la que entrenaremos necesitamos calentar muy bien el tren superior para evitar lesiones, desgarre muscular y contracciones musculares principalmente las muñecas ya que las planchas al no saber estirar las muñecas son las primeras afectadas, luego los hombros debemos calentar bien los hombros ya que la mayoría de los atletas se lesionan o sufren de lesiones en los hombros empezamos lanzando full planche wide, press en full planche wide, front lever wide, front lever normal, subimos full planche prona y asi sucesivamente hasta cansar la full planche.

First and foremost before everything to be able to launch static combos and to be able to burn the statics more than all the full planche that is what we will train we need to warm up very well the upper body to avoid injuries, muscle tearing and muscle contractions mainly the wrists as the planchas not knowing how to stretch the wrists are the first affected, then the shoulders we must warm up well the shoulders since most athletes are injured or suffer from injuries in the shoulders, we start throwing full planche wide, press in full planche wide, front lever wide, front lever normal, we raise full planche prone and so on until we get tired the full planche.

Estaticos	Statics

Series de ejercicios para planche

Series of exercises for planche

Después de que terminamos de quemar la full planche comenzamos con la primera series de ejercicios que son aguantes de full planche asistidas con repeticiones de full planche asistidas y arqueras asistidas para acostumbrar el hombro al cansancio a la movilidad y por últimos aguantamos la full planche asistida al fallo x 4 veces. El segundo ejercicio son de tuck de planche avanzado a full planche el cual estaremos aguantando 3 seg y luego tiramos a full planche con asistencia x 4 veces.

After we finish burning the full planche we start with the first series of exercises which are assisted full planche holds with assisted full planche repetitions and assisted archers to accustom the shoulder to the fatigue and mobility and finally we hold the assisted full planche to failure x 4 times. The second exercise is advanced planche tuck to full planche which we will be holding 3 sec and then we pull to full planche with assistance x 4 times.