Full variaciones de plancha para ganar fuerza/resistencia [Esp- Eng]

yeral-diaz(72)

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¡Hola, Hive!

Bienvenidos a todos y a todas de la comunidad Street Workout 🙌. El día de hoy les tengo esta rutina de plancha donde variamos para trabajar los abds como bestia 🔥. Esta rutina les servirá mucho para ganar fuerza en la parte baja y tener mayores e resistencia de plancha y poder avanzar a otros niveles, espero les guste y... vamos!🏃💪

WWelcome to everyone in the Street Workout community 🙌. Today I have this plank routine where we vary to work the abds like a beast 🔥. This routine will serve them much to gain strength in the lower part and have greater e plancha resistance and to advance to other levels, I hope you like and... let's go 🏃💪

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VIDEO

▶️3Speak

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·Spanish·	·English·

Rutina :
/ Routine :

ESPAÑOL ⇲

Flexión esática a media -10 Seg
Flexión esática arriba -10 Seg
Plancha lateral ( Ambos lados) -10 Seg
Plancha -10 Seg
Rotación de plancha -10 Seg
Escalonadas -10 Seg
Plancha arriba -10 Seg
Escalonadas cruzadas -10 Seg
Plancha lateral ( Ambos lados) -5 Seg
Plancha -10 Seg
Plancha con toque de hombros -15 Seg
Flexión a media -10 Seg

(x4 series todo + 2min de descanso)

ENGLISH ⇲

Sciatic flexion at half -10 sec.
Somatic flexion up -10 Sec
Lateral plank (both sides) -10 sec
Plank -10 sec
Rotation plank -10 sec
Staggered -10 sec
Overhead plank -10 sec
Staggered cross -10 sec
Lateral plank (both sides) -5 sec
Plank -10 sec
Shoulder press -15 sec
Half push-up -10 sec

(x4 series all + 2min break)

Imagenes / Pictures

Flexión estática a media -10 Seg	Static bending at half -10 Sec

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Flexión estática arriba 10 Seg	- Static flexion up 10 Sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Plancha lateral ( Ambos lados) 10 Seg	Lateral plank (both sides) 10 sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Plancha 10 Seg	Plank 10 sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Rotación de plancha 10 Seg	Rotation plank 10 sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Escalonadas 10 Seg	Staggered 10 sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Plancha arriba 10 Seg	Overhead plank 10 sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Escalonadas cruzadas 10 Seg	Staggered cross 10 sec

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Plancha lateral ( Ambos lados) 5 Seg	Lateral plank (both sides) 5 sec

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Plancha 10 Seg	Plank 10 sec

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Plancha con toque de hombros 15 Seg	Shoulder press 15 sec

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Flexión a media 10 Seg	Half push-up 10 sec

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...🄶🅁🄰🄲🄸🄰🅂 🄿🄾🅁 🅅🄸🅂🄸🅃🄰🅁

..Thanks for visiting..

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DETALLES DE EDICIÓN - ESP

Dispositivo: Motorola e6 Play 📱
Aplicación para edición de video: Wondershare Filmora X 🛍
Diseño de banner: Adobe Photoshop CC 👨‍💻
Logos: @threespeak , @hiveio , @swc-oficial
Cámara: Por mi
Música: Skrillex & Damián Jr Gong Merley [ Copyright free ]🎧
"La música utilizada es libre de derechos de autor"

$👐Ç──────🤸🏽🏃🏽───────$👐Ç

EDITION DETAILS - ENG

Device: Motorola e6 Play📱
Video editing application: Wondershare Filmora X 🛍
Banner design: Adobe Photoshop CC 👨‍💻
Logos: @threespeak , @hiveio , @swc-official
Camera: For me
Music: Skrillex & Damián Jr Gong Merley [ Copyright free ]🎧
"The music used is royalty free"