Rutina de hombros y plancha 馃挭馃徏[SPA馃嚮馃嚜] | Shoulder and planche routine 馃挭馃徏 [ENG馃嚭馃嚥]
Rutina para plancha y hombros馃挭馃徏[SPA馃嚮馃嚜][ENG馃嚭馃嚥]
Planche and shoulder workout馃挭馃徏[SPA馃嚮馃嚜][ENG馃嚭馃嚥]
Good morning fellow hive members and members of SWC, I'm Brayan
@hidekinagatari , This time I want to share with you a planche and shoulders routine, because you don't necessarily have to train planche to do some exercises that I have put in this routine. As I said this is a routine that can be used for both workouts, and depending on our level we can increase or decrease the level of the exercises. This routine is also focused on improving our leverage, posture, getting used to the incline, maintaining the hollow, pushing when we execute the movement and understanding what it is to hold a planche with the correct posture 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina estaremos enfocados m谩s que todo trabajar la plancha en suelo y en supino, ya que en esos dos agarres es donde m谩s se dificulta y tenemos que empujar y ejecutar m谩s fuerza para mantener tanto la inclinaci贸n c贸mo la postura. Algunos ejercicios me falta mejorar t茅cnica aun, pero aquellos que est茅n avanzados o al mismo nivel tienen que tratar de hacer una igual o mejor ejecuci贸n de los ejercicios para mantener la dificultad. Cabe destacar que es una rutina para principiantes pero aquellos que est茅n m谩s avanzados pueden hacer lo mismo pero a帽adiendo m谩s repeticiones y aumentar su dificultad 馃挭馃徏.
In this routine we will be focused more than everything to work the planche on the floor and supine, since in those two grips is where it is more difficult and we have to push and execute more force to maintain both the inclination and the posture. Some exercises I still need to improve technique, but those who are advanced or at the same level have to try to make an equal or better execution of the exercises to maintain the difficulty. It should be noted that this is a routine for beginners but those who are more advanced can do the same but adding more repetitions and increase its difficulty 馃挭馃徏.
Ejercicio 1:
Aguantes de tuck planche en suelo - m谩ximo aguante x3 series.Ejercicio 2:
De l-sit a tuck + flexi贸n - 2 repeticiones x3 series.Ejercicio 3:
De pica a lean planche elevado - 3 repeticiones x3 series.Ejercicio 4:
Flexiones de lean + elevaci贸n - 3 repeticiones x3 series.Ejercicio 5:
Aguantes de lean planche straddle supino elevado - m谩ximo aguante x3 series.Ejercicio 6:
Lean planche de rodillas - m谩ximo aguante x3 series.Ejercicio 7:
Flexiones de pica elevado - 10 repeticiones x3 series.Ejercicio 8:
Aguantes de tuck planche supino - m谩ximo aguante x2 series.
Exercise 1:
Tuck planche holds on the floor - maximum hold x3 sets.Exercise 2:
From l-sit to tuck + push-up - 2 repetitions x3 sets.Exercise 3:
From pike to elevated lean planche - 3 repetitions x3 sets.Exercise 4:
Lean push-ups + elevation - 3 repetitions x3 sets.Exercise 5:
Supine elevated lean planche straddle holds - max hold x3 sets.Exercise 6:
Lean planche on your knees - max hold x3 sets.Exercise 7:
Elevated pike push-ups - 10 repetitions x3 sets.Exercise 8:
Supine tuck planche hold - maximum hold x2 sets.
CORTOMETRAJE 馃幀
Bueno compa帽eros, est谩 fue mi rutina que les comparto hoy, est谩 es la rutina que estoy haciendo de plancha actualmente tambi茅n, ya que conforme vaya avanzando voy cambiando los ejercicios o subiendo dificultad semanalmente para una mejor sobrecarga progresiva y entendimiento de lo que es mantener una plancha, espero que les ayude a ustedes tambien y puedan a帽adir algunos ejercicios a su rutina de hombros o plancha. Esto fue todo, espero que les haya gustado y nos vemos en el siguiente post.馃憢馃徑
Well fellows, this was my routine that I share with you today, this is the routine that I'm currently doing planche also, as I progress I'm changing the exercises or raising difficulty weekly for a better progressive overload and understanding of what it is to maintain a planche, I hope it helps you too and you can add some exercises to your shoulder or planche routine. That's all, hope you liked it and see you in the next post!.馃憢馃徑
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