SWC| Rutina nivel intermedio de full plancha 馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
SWC | rutina nivel intermedio para full planche Front Lever 馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
SWC| intermediate level routine for full planche馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Hello friends of the HIVE community and members SWC, Today I want to share with you it is a somewhat more advanced routine to further strengthen those shoulders and technique for the full planche, I say something more advanced because they are exercises (Progressions), which take a little more effort to perform and it is to have mastered the basic level progressions . I hope you like it, if you want to continue seeing more content you can follow me
馃挭馃徏
INTRODUCCI脫N - INTRODUCTION
Est谩 rutina por el vol煤men de esfuerzo que tiene cada ejercicio(progresi贸n), al comienzo de empezar a entrenala, recomiendo solo entrenala 1 vez cada 3 d铆as por semana, por la cuesti贸n de al 2 d铆as de entrenamiento de la rutina la recuperaci贸n sea mayor y no se sienta la fatiga del primer d铆a. Y semanalmente aplicar una seci贸n progresiva, de a帽adirle 1 REPS cada semana o d铆a, depende la recuperaci贸n muscular.馃挭馃徏
This routine is due to the volume of effort that each exercise (progression) has, at the beginning of starting to train it, I recommend only training it 1 time every 3 days a week, due to the issue of 2 days of routine training, the recovery is greater and do not feel the fatigue of the first day. And weekly apply a progressive section, adding 1 REPS every week or day, depending on muscle recovery
馃挭馃徏
Ejercicio 1:
Positivas de full plancha : Este ejercicio es una progresion que te ayudara cuando quieras realizar una full planche en barra paralelas con explosividad, consiste realizar el ejercicio haciendo una fase positiva de full plancha, con brazo totalmente estirados y mantener protraccion escapular en todo el recorrido y al final en hacer realizar una Retroversi贸n pelvica, para darle una mejor postura a dicha habilidad.(Opcional) se puede aguantar un micro segundo. Series de 4 con descanso de 3min
No hay un l铆mite espec铆fico de Reps, porque lo idea es progresar en los ejercicios semanalmente.Ejercicio 2:
Handstand Push Ups: Este ejercicios es algo un poco m谩s avanzado ya que se puede realizar de manera progresiva en una pared, pero en esta ocasi贸n, es libre, por algo es m谩s avanzado, consiste en estar parado de manos con brazos totalmente estirados, y realizar varias flexiones, cada flexi贸n que se realice, realizar de manera progresiva, es decir, bajar un poco mas. Series de 2 con descanso de 3min. No hay un n l铆mite espec铆fico de Reps, porque lo idea es progresar en los ejercicios semanalmente.Ejercicio 3:
Full plancha con liga: Esta progresi贸nes, consiste en realizar una FULl PLANCHA, solo que una liga de resistencia, har谩 el trabajo de asistir con intenci贸n de que se aguante la inercia de la dicha habilidad. (Tips de la progresi贸n). Acostumbra al sistema nervioso a dicha tensi贸n de la habilidad y Acostumbras a mejora la postura de dicha habilidad. No hay un l铆mite de segundos, porque lo idea es ir progresando semanalmente en los ejercicios.Ejercicio 4:
Pseudo push ups: Este ejercicio si es algo m谩s complejo, la 煤nica diferencia es que en la ejecuci贸n del ejercicio nunca se debe de perder la protraccion escapulares al momento de realizar la flexi贸n. No hay l铆mites Reps, porque lo ideal es progresar semanalmente.
Exercise 1:
Full plank positives: This exercise is a progression that will help you when you want to perform a full planche on parallel bars with explosiveness. It consists of performing the exercise doing a full plank positive phase, with arms fully stretched and maintaining scapular protraction throughout the entire journey and at the end in making a pelvic Retroversion, to give a better posture to said ability. (Optional) you can hold a micro second. Series of 4 with 3min rest
There is no specific limit of Reps, because the idea is to progress in the exercises weekly.Exercise 2:
Handstand Push Ups: This exercise is somewhat more advanced since it can be done progressively on a wall, but this time, it is free, for something it is more advanced, it consists of standing on your hands with arms fully stretched, and perform several push-ups, each push-up that is performed, perform progressively, that is, go down a little more. Series of 2 with a 3min rest. There is no specific limit of Reps, because the idea is to progress in the exercises weekly.
- Exercise 3:
Full planche with league: This progression consists of performing a FULL IRON, only that a resistance league will do the job of assisting with the intention of enduring the inertia of said ability. (Tips for progression). It accustoms the nervous system to said tension of the skill and it accustoms it to improve the posture of said skill. There is no limit of seconds, because the idea is to progress weekly in the exercises
- Exercise 4:
Pseudo push ups: This exercise is somewhat more complex, the only difference is that in the execution of the exercise you should never lose scapular protraction when performing the flexion. There are no Rep limits, because the ideal is to progress weekly.
Bueno mis queridos amigos de HIVE y SWC este fue el post de hoy, agradecido que tenga en estimado tiempo de haber visto mi post y espero les haya gustado, ya saben me pueden seguir en mi canal, para m谩s contenido para ustedes gracias por el apoyo, nos vemos en el siguiente post !!馃憢馃徑
Well my dear friends from HIVE and SWC this was today's post, grateful that you have seen my post in estimated time and I hope you liked it, you know you can follow me on my channel, for more content for you thanks for the support , see you in the next post. 馃憢馃徑*
>Center<a
Miguel Louis - Creando Contenido De Calidad Para Ustedes
鉁庯箯锕廡oga.sw锕忥箯
鉁庯箯锕廟EDES锕忥箯
鈻讹笍 3Speak