Camino a la Full Plancha Perfecta|Road to the Perfect Full Plancha [🇪🇦|🇺🇸]
6
About :
Rutina Bestial de empuje para Plancha
Beastly Push-Up Plank Routine
Hola amigas y amigos de Street Workout Community SWC, en esta oportunidad les presento una rutina de empuje para fortalecer tus hombros y mejorar tu Plancha. Los Hombros es el musculo con más interacción al realizar la Plancha, sin los hombros fortalecidos es casi imposible realizar una full Plancha, así que el objetivo de esta publicación es incrementar la fuerza en tus hombros y así mejorar tu full Plancha. ¿Lo quieres lograr? ¡Vamos allá!.
Hello friends of Street Workout Community SWC, this time I present a push up routine to strengthen your shoulders and improve your plancha. Shoulders are the muscle with more interaction when performing the Plancha, without strengthened shoulders is almost impossible to perform a full Plancha, so the goal of this publication is to increase the strength in your shoulders and thus improve your full Plancha. Do you want to achieve it? Let's go there!.
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Video
Push-ups en tuck, 20 repeticiones en miniparalelas o piso en 4 series.
Push-ups on tuck, 20 repetitions on mini-parallet or floor in 4 sets.
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Push-ups en pica, 10 repeticiones en 4 series. sugiero hacerlas en miniparalelas para que sean más profundas.
Push-ups on pike, 10 repetitions in 4 sets. I suggest doing them in mini-parallel to make them deeper.
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Push-Ups en Lean, 5 repeticiones en agarre normal y seguido de 5 repeticiones agarre en pseudo, 10 repeticiones total en 4 series.
Push-Ups in Lean, 5 reps in normal grip followed by 5 reps in pseudo grip, 10 reps total in 4 sets.
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Push-Ups en Lean lento, para este ejercicio utilizaremos la pared para mantener la inclinación, nos tomará 3 segundos para bajar y 3 segundos para subir, 3 repeticiones de la misma en 4 series.
Push-Ups in slow Lean, for this exercise we will use the wall to maintain the inclination, it will take us 3 seconds to go down and 3 seconds to go up, 3 repetitions of the same in 4 series.
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Antes de realizar la rutina hacer 15 minutos de estiramiento total para evitar lesiones. Si no eres capaz de realizar estos ejercicios, reduce las repeticiones. Sugiero descansar 1 minuto por serie y 4 minutos por ejercicio.
Before performing the routine do 15 minutes of total stretching to avoid injury. If you are not able to perform these exercises, reduce the repetitions. I suggest resting 1 minute per set and 4 minutes per exercise.
Gracias por ver mi contenido, hasta una próxima publicación. ¡SOMOS HIVE! ¡SOMOS SWC!.
Thank you for viewing my content, see you in the next post, we are HIVE, we are SWC!
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