Entrenamiento de plancha [ESP-ENG]
planche training [ESP-ENG]
Un saludo amigas y amigos de #SWC y #HIVE el d铆a de hoy quiero compartir con ustedes algunas fotograf铆as de un peque帽o entrenamiento de plancha que realice a primera hora ac谩 en mi casa. Hoy por ser d铆a de planch era enfocado a las flexiones de planch, como estoy entrenando diferentes cosas a lo largo del d铆a, de calistenia solamente estoy haciendo practicas y probando combos para luego en la tarde hacer algo de musculaci贸n y trabajar de forma m谩s espec铆fica los m煤sculos que se involucran en la planch de forma concreta. Hoy en la ma帽ana solamente realice intentos y combos en progresiones m谩s bajas para ir Ganando m谩s control en la planch. Estuve aproximadamente 1 hora entrenando, bastante corto pero sent铆 que trabaje.
Greetings friends of #SWC and #HIVE, today I want to share with you some photographs of a small plank workout that I did first thing in the morning here at my house. Today, being plank day, I was focused on plank push-ups, as I am training different things throughout the day, for calisthenics I am only doing practices and trying combos and then in the afternoon doing some bodybuilding and working more specifically on the muscles that are involved in the plank in a specific way. This morning only perform attempts and combos in lower progressions to gain more control in the plank. I spent approximately 1 hour training, quite short but I felt like I worked.
En cuanto a la rutina, comenc茅 con algunos intentos de full, peque帽os aguantes de 3 segundos, para luego pasar a realizar Flexiones + aguantes de half planch, ac谩 si realice varias series de este mismo ejercicio, las Flexiones normalmente me cuestan bastante. Luego de eso baje m谩s la progresi贸n a tuck adv, en la cual tambi茅n realice un mayor n煤mero de flexiones m谩s el aguante pero sin llegar a perder la protraccion de mis escapulas y recuperando lo m谩s que se pueda. Para finalizar realice alguna series de flexiones en lean planch y combos de flexiones en lean planch para mayor volumen.
As for the routine, I started with some attempts at full, small holds of 3 seconds, and then moved on to doing Push-ups + half-planch holds, here I do several series of this same exercise, Push-ups normally cost me a lot. After that I further lowered the progression to tuck adv, in which I also performed a greater number of push-ups plus endurance but without losing the protraction of my scapulae and recovering as much as possible. To finish, perform some series of lean planch push-ups and combos of lean planch push-ups for greater volume.
Gracias amigos lectores, nos vemos en una pr贸xima publicaci贸n
Thank you reader friends, see you in a future post
 @luisgil-sw | @luisgil-sw |
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