Camino a la straddle planche #1[SPA馃嚮馃嚜] | Road to straddle planche #1[ENG馃嚭馃嚥]
Camino a la straddle planche 1馃挭馃徏[SPA馃嚮馃嚜][ENG馃嚭馃嚥]
Road to straddle planche 1馃挭馃徏[SPA馃嚮馃嚜][ENG馃嚭馃嚥]
Good morning fellow hive and SWC, This time I want to share with you what will be a section of my progress in planche, which I'm starting to train and I would like to show you how I'm progressing, what exercises I'm doing. This is a movement that is very difficult for me and my progress is slow, but I want to get it as I can, of course, training with head, doing the progressions correctly without rushing, and for those who are on my same path, maybe some exercises will help you or the way I do them, as I have shared these exercises before, but this time I am sharing my own routine.馃挭馃徏
INTRODUCCI脫N - INTRODUCTION
En mi rutina para obtener straddle, estar茅 haciendo m谩s que todo movimientos de tensi贸n y aguantes, ya que es importante acostumbrarse a mantener la palanca y el empuje, si bien estoy empezando, algunos ejercicios me falta mejorar la t茅cnica, como tambi茅n estoy priorizando no perder el hollow en ning煤n ejercicio, y eventualmente voy a ir subiendo el n煤mero de repeticiones en los ejercicios o a帽adiendo algo m谩s de dificultad. Y tambi茅n ejecut贸 m谩s que todo el agarre supino ya que se me hace m谩s c贸modo debido a que tengo fuerza en el biceps y quiero aprovechar eso para enfocar la plancha en ese agarre, claro, tambi茅n hago otros como en el suelo o en agarre neutro en mini-paralelas. Y en cuanto a los ejercicios b谩sicos que hago, solo ejecut贸 un s煤per-set de 3, ejercicios ya que no quiero cargarme tanto los hombros y biceps debido a que entreno otras cosas y no quiero congestionarse demasiado, y adem谩s vario los ejercicios b谩sicos, no siempre hago los mismos.馃挭馃徏
In my routine to get straddle, I will be doing mostly tension movements and holds, as it is important to get used to maintain leverage and thrust, although I'm starting, some exercises I need to improve the technique, as I am also prioritizing not losing the hollow in any exercise, and eventually I will be raising the number of repetitions in the exercises or adding some more difficulty. And I also execute mostly the supine grip because it makes me more comfortable because I have strength in the biceps and I want to take advantage of that to focus the planche in that grip, of course, I also do others like on the ground or in neutral grip in mini-paralelas. And as for the basic exercises I do, I only execute a super-set of 3, exercises since I don't want to load my shoulders and biceps so much because I train other things and I don't want to get too congested, and I also vary the basic exercises, I don't always do the same ones.馃挭馃徏
Ejercicio 1:
Aguantes de ranita en supino - m谩ximo aguante x3 series.Ejercicio 2:
Negativas de tuck planche + aguante - 1 repetici贸n x3 series.Ejercicio 3:
Flexiones de lean en supino - 5 repeticiones x3 series.Ejercicio 4:
Aguantes de lean planche en straddle - 10 segundos x3 series.Ejercicio 5:
De lean a tuck en supino - 3" segundos de lean y 5" segundos de tuck x3 series.Ejercicio 6:
Super serie - 10 flexiones de pica + 20 fondos + 10 curl de biceps en barra x3 series.Ejercicio 7:*
Aguantes de tuck - m谩ximo aguante x2 series.
Exercise 1:
Supine frog hold - maximum hold x3 sets.Exercise 2:
Negative tuck planche + hold - 1 repetition x3 sets.Exercise 3:
Supine lean push-ups - 5 repetitions x3 sets.Exercise 4:
Lean planche straddle holds - 10 seconds x3 sets.Exercise 5:
From lean to tuck on supine - 3" seconds of lean and 5" seconds of tuck x3 sets.Exercise 6:
Super set - 10 pike push-ups + 20 dips + 10 barbell biceps curls x3 series.Exercise 7:
Tuck Holds - Max Hold x2 sets.
CORTOMETRAJE 馃幀
Bueno compa帽eros, est谩 fue mi rutina que les comparto hoy, y quiero a帽adir que la estoy entrenando 2 veces por semana y hago lanzadas casi todos los d铆as, ya que como mi nivel es b谩sico, puedo intentarla todos los d铆as sin cargarme, y as铆 adaptarme a la postura y a mantener la plancha, tambi茅n cabe destacar que los descansos son entre 4/5 minutos dependiendo del ejercicio o de si me siento fatigado. Esto fue todo lo que les comparto el d铆a de hoy, espero que les haya gustado y cuando tenga m谩s progreso lo ire subiendo en post por ac谩, muchas gracias.馃憢馃徑
Well fellows, this was my routine that I share with you today, and I want to add that I am training it 2 times a week and I do lunges almost every day, because as my level is basic, I can try it every day without loading myself, and thus adapt to the posture and maintain the plank, also note that the breaks are between 4/5 minutes depending on the exercise or if I feel fatigued. This was all I share with you today, I hope you liked it and when I have more progress I will post it here, thank you very much.馃憢馃徑
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