Entrenamiento plancha [ESP-ENG]
planch training [ESP-ENG]
Un saludo amigos y amigas de #Hive y #SWC. Espero se encuentren muy bien. El d铆a de hoy quiero compartir con ustedes algunas fotograf铆as de mi entrenamiento de plancha del d铆a de hoy, est谩 vez en casa. Est谩 semana, es semana de rutina y reforzamiento, normalmente suelo entrenar en las ma帽anas pero hoy me toco trabajar de ma帽ana en el gimnasio asi que entrene como a eso de las 4:30 de la tarde. Primero comenc茅 con un calentamiento de mis mu帽ecas y hombros para luego hacer subidas de pino desde la m谩s f谩cil a la m谩s dif铆cil para ir calentando.
Greetings friends of #Hive and #SWC. I hope they are fine. Today I want to share with you some photographs of my plank workout today, this time at home. This week, it is a week of routine and reinforcement, normally I usually train in the mornings but today I have to work in the morning at the gym so I trained around 4:30 in the afternoon. First I started with a warm-up of my wrists and shoulders and then did handstand climbs from the easiest to the most difficult to warm up.
Hoy decid铆 comenzar mi rutina con unas peque帽as pruebas, as铆 que realice 2 presses de straddel lo m谩s limpios posibles, luego realice aguante de full + press, la verdad me sent铆 bien, he notado bastante mejor铆a en la propiosepcion de los movimientos, sobre todo la planch que es un elemento muy t茅cnico. La verdad no pens茅 que los 2 combos que hice me drenarian casi toda la energ铆a, as铆 que descanse por un tiempo prolongado para luego si comenzar la rutina.
Today I decided to start my routine with some small tests, so I did 2 straddel presses as cleanly as possible, then I did a full hold + press, the truth is I felt good, I have noticed a lot of improvement in the way I move, especially the planch which is a very technical element. I honestly didn't think that the 2 combos I did would drain almost all of my energy, so I rested for a long time before starting the routine.
Mi rutina comienza con negativas de tuck adv + press, cuando realiz贸 rutinas de reforzamiento trato de ganar mucho volumen en lo que vendr铆a siendo progresiones no tan intensas pero tratando de ser lo m谩s limpios posible, pues como ya he comentado yo suelo entrenar una semana de rutina y una semana de combos e intentos. En la semana de combos es que suelo meter m谩s volumen en el elemento en si pero denigrando un poco la t茅cnica. C贸mo segundo ejercicio fue 2-2-2 el cual consiste en 2 flexiones + 2 presses + 2 segundos en straddel planch, realice unas 3 series y finalic茅 con aguantes de tuck adv + press, 3 series tambi茅n. Al finalizar mi rutina especifica realice 2 b谩sicos los cuales fueron combos en lean planch y flexiones de pino, tanto en 90 grados, como normales.
My routine begins with negative tuck adv + press, when I performed reinforcement routines I try to gain a lot of volume in what would be not so intense progressions but trying to be as clean as possible, because as I have already mentioned, I usually train a week of routine and a week of combos and attempts. During combo week I usually add more volume to the element itself but denigrate the technique a little. The second exercise was 2-2-2 which consists of 2 push-ups + 2 presses + 2 seconds in straddel planch, I did about 3 series and finished with tuck adv holds + press, 3 series as well. At the end of my specific routine I did 2 basic ones which were combos in lean planch and handstand push-ups, both at 90 degrees and normal.
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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