Entrenamiento de 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 segunda sesi贸n de entrenamiento del d铆a de hoy, est谩 vez me toc贸 entrenamiento en el gimnasio enfocado a la planch y mas espec铆ficamente a los aguantes de planch. Hoy me sent铆 bastante c贸modo en cuanto a postura y calidad en la forma de la planch, note bastante solidez al realizar cada serie pero de igual forma bastante fatigado, ya la siguiente semana comenzar茅 descarga para recuperarme de todos los entrenamientos que realice en el mes de agosto. En la semana de descarga de igual forma estar茅 compartiendo con ustedes lo que estar茅 realizando en cuanto a ejercicios, vol煤menes e intensidades.
Greetings friends of #Hive and #SWC. I hope you are very well. Today I want to share with you some photographs of my second training session today, this time I had training in the gym focused on the plank and more specifically the plank holds. Today I felt quite comfortable in terms of posture and quality in the form of the plank, I noticed quite solidity when performing each series but also quite fatigued, and next week I will begin unloading to recover from all the training I did in the month of August. In the unloading week, I will also be sharing with you what I will be doing in terms of exercises, volumes and intensities.
En cuanto al entrenamiento en si, c贸mo primer ejercicio ejercicio realice 3 series de aguantes de full planch + press, realizando en este ejercicio 5 segundos + press, como ya he mencionado antes, meter una press luego de un aguante, es para validar que fue un aguante solido y sostenido y no un aguante en ca铆da, tambien para estar mayor tiempo bajo tensi贸n. C贸mo segundo ejercicio baj茅 de progresi贸n a half planch para hacer de igual forma un aguante + press, 3 series tambi茅n en las cuales realice 10 segundos de aguante + press. Y como tercer ejercicio realice aguantes de tuck adv, de este ejercicio realice 3 series de 10 segundos, esto concentrando en la mayor escapulacion posible. Para terminar realice combinaciones de aguantes de lean planch en diferentes variantes, 3 series tambi茅n.
As for the training itself, as the first exercise, perform 3 sets of full plank holds + press, performing 5 seconds + press in this exercise, as I have already mentioned before, doing a press after a hold is to validate that it was a solid and sustained endurance and not a falling endurance, also to spend longer periods of time under tension. As a second exercise, I progressed down to a half plank to do a hold + press in the same way, 3 sets also in which I did 10 seconds of hold + press. And as a third exercise, perform adv tuck holds, of this exercise perform 3 sets of 10 seconds, concentrating on as much scapulation as possible. To finish, make combinations of lean planch holds in different variants, 3 series as well.
Thank you reader friends, see you in a future post