Mi Entrenamiento de Full Planch 🔱[ESP🇪🇦-ENG🇺🇸]

victormarquez(55)

Published in

SWC

Words

605

Reading

3 min

Listen

Play

Entrenamiento de Plancha

Plank Training

ESP	ENG

Buenas tardes, amigos Hive y SWC, hoy les vengo a compartir mi rutina de Full Planch del pasado martes 17 de septiembre. Ayer llegué con muchos ánimos de entrenar Full Planch, me sentía con mucha energía, y también, me gusta mucho hacer Plancha. Antes de comenzar a calentar, esperé a mi compañero,

@joscar-sw, para realizar la rutina de Full Planch. Una vez que llegó al circuito de barras del parque, comencé a calentar bien mis articulaciones. Primero, comencé realizando estiramiento de muñecas, seguidamente, mis codos, luego, estiré mis hombros y espalda con algunas contracciones escapulares. Luego de eso, dimos comienzo a mi entrenamiento de Full Planch.

Good afternoon, friends Hive and SWC, today I come to share with you my Full Planch routine from last Tuesday, September 17th. Yesterday I arrived with a lot of enthusiasm to train Full Planch, I felt with a lot of energy, and also, I really like to do Plancha. Before starting to warm up, I waited for my partner,

@joscar-sw, to perform the Full Planch routine. Once he got to the bar circuit in the park, I started to warm up my joints. First, I started by stretching my wrists, then my elbows, then I stretched my shoulders and back with some scapular contractions. After that, we started my Full Planch workout.

Primero, comenzamos haciendo 3 series de máximo de aguante en la progresión más avanzada que tenemos en Plancha. Pude realizar 3 series de aguante en Strade de Planch, pude durar máximo 5 segundos, me costó un mundo, pero las realicé sin ningún problema. Luego, realizamos 4 series de 20 segundos de aguante en Links de Plancha. Nos costaron mucho, pero pudimos realizar las 4 series sin ningún problema. Luego, realizamos 4 series de L-sit+Tuck de Plancha, 3 segundos de aguante en cada uno, nos costaron mucho, pero, las pudimos realizar. Por último, realizamos un circuito de, flexiones en para de manos+fondos con inclinación hacia delante+flexiones en pica. Nos costaron demasiado, y, pudimos realizar 3 series de este circuito. Muy fuerte el entrenamiento de Full Planch del pasado martes 17 de septiembre, pero, se pudo realizar sin ninguna dificultad, siempre perseverando en la disciplina. Espero que les haya gustado mi experiencia de entrenamiento del día de ayer, Víctor Márquez, compartiendo con ustedes y nos vemos en una próxima oportunidad.

First, we started by doing 3 sets of maximum endurance in the most advanced progression we have in Plancha. I was able to perform 3 sets of endurance in Strade de Planch, I could last a maximum of 5 seconds, it took me a world, but I performed them without any problem. Then, we performed 4 sets of 20 seconds of endurance in Links de Plancha. We had a hard time, but we were able to perform the 4 sets without any problem. Then, we did 4 sets of L-sit + Plank Tuck, 3 seconds of endurance in each one, they were very difficult, but we were able to do them. Lastly, we did a circuit of, push-ups in handstand+bottoms with forward lean+pike push-ups. They were too hard, and we were able to do 3 sets of this circuit. Very strong Full Planch workout last Tuesday, September 17, but, it could be done without any difficulty, always persevering in the discipline. I hope you liked my training experience yesterday, Victor Marquez, sharing with you and see you next time.