Hola hivers de Hive y SWC, hoy les vengo a compartir mi entrenamiento de plancha ya que por fin luego de casi un mes puedo volver a entrenar plancha tranquilamente. La lesión que tenia en el hombro me dolia un poco al escapular para la plancha asi que deje de darle un rato para que se me pasara esa molestia, y por fin intente una tuck planche y no me dolió. Aproveché este tiempo para estudiar un poco de como mejorar mi plancha y progresar de mejor forma, asi que eso quise hacer en este entrenamiento. Lo primero fue un intento de combo pero en progresiones ya que si he perdido un poco de resistenia, era subida a pino, de ahi negativa a tuck planche y de nuevo subida a pino, me salió una sola vez de 3 intentos antes de empezar la rutina, empecé la rutina con press de tuck planche con liga para practicar el movimiento ya que aun no me sale, hice 2 reps por 2 series, luego de esto empecé a hacer negativas lentas de tuck planche, una rep por 3 series, luego de hice aguantes de tuck adv planche, a rir 1, para irme adaptando a la progresión que menos me duele el hombro, tambien las hice en una paralela alta para empezar a perderles el miedo, terminé la rutina con flexiones de handstand asistidas, 5 reps profundas por 3 series, luego hice lean push ups a rir 1 por 2 series, segui con pike a lean tambien a rir 1 por 2 series, y termine con 4 series de pike push ups para terminar el entreno, espero empezar a compartir mi progreso en la plancha con ustedes, gracias por leer !
Hello Hive and SWC hivers, today I come to share with you my plank training since finally after almost a month I can return to train plank quietly. The injury I had in my shoulder was hurting me a little when I was doing the shoulder press so I stopped doing it for a while to get over the discomfort, and finally I tried a tuck planche and it didn't hurt. I took advantage of this time to study a little bit how to improve my planche and progress in a better way, so that's what I wanted to do in this workout. The first thing was an attempt of combo but in progressions since I have lost a little resistance, it was press to handstand, from there negative to tuck planche and again apress to handstand, I got only once out of 3 attempts before starting the routine, I started the routine with tuck planche press with band to practice the movement since I still do not get it, I did 2 reps for 2 sets, after this I started to do slow tuck planche negatives, one rep for 3 sets, then I did tuck adv planche holds, I did a rir 1, to adapt to the new routine, I started to adapt to the progression that less hurts my shoulder, I also did them in a high parallel to start losing the fear, I finished the routine with assisted handstand push ups, 5 reps deep for 3 sets, then I did lean push ups to rir 1 for 2 sets, followed with pike to lean also to rir 1 for 2 sets, and finished with 4 sets of pike push ups to finish the workout, I hope to start sharing my progress in the planche with you, thanks for reading !
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