Saludos a la comunidad!🤝🏻
#SWC, hoy les traiga esta rutina de plancha para trabajar nuestro Core, ya sea en casa o en el parque.💪🏼
Greetings to the community!🤝🏻
#SWC, today I bring you this plank routine to work our Core, either at home or in the park. 💪🏼
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Empezaremos con unos Ejercicios de sólo estático el cual vamos a ir trabajando el core y parte abdominal. Este ejercicio nos ayudarà en conseguir fuerza en la espalda y control del cuerpo, también para conseguir el front y evitar esos dolores o malestares de espalda. Espero les guste y cualquier duda recuerden comentar!!🔥
We will start with some static only exercises which will work on the core and abdominal part. This exercise will help us to get strength in the back and body control, also to get the front and avoid back pain or discomfort. I hope you like it and if you have any doubts, remember to comment!!🔥
1.-PLANCHA SEMI EXTENDIDA | 1.-SEMI-EXTENDED IRON |
25 seg - 3 series / 25 sec - 3 sets
2.-PLANCHA EXTENDIDA | 2.EXTENDED IRON |
15 seg - 3 series / 15 sec - 3 sets
3.-PLANCHA SEMI EXTENDIDA 1 MANO DERECHA | 3.-SEMI EXTENDED PLANK 1 RIGHT HAND |
10 seg - 3 series / 10 sec - 3 sets
4.-PLANCHA SEMI EXTENDIDA 1 MANO IZQUIERDA | 4.-SEMI EXTENDED PLANK 1 LEFT HAND |
10 seg - 3 series / 10 sec - 3 sets
5.-PLANCHA BASICA | 5.-BASIC IRON |
1 MIN 2 SERIES / 1 MIN 2 SETS
6.- PLANCHA 1 MANO IZQUIERDA | 6.-1 LEFT HAND IRON |
20 seg - 2 series / 20 sec - 2 sets
7.- PLANCHA 1 MANO DERECHA | 7.-PLANCHA 1 RIGHT HAND |
20 seg - 2 series / 20 sec - 2 sets
8.- ESCALERA A PLANCHA EXTENDIDA | 8.-EXTENDED IRON LADDER |
6 reps - 3 series / 6 reps - 3 sets
9.- PLANCHA CON ROTACION DE CADERAS | 9.-HIP ROTATION PLANK |
30 reps - 2 series / 30 reps - 2 sets
...Gracias Por Visitar...
..Thanks for visiting..
✌Contenido original de su atleta Ұeral Ðiaz🤸🏽♂️
✌Original content of your Ұeral Ðiaz🤸🏽!!!
Musicalizaciòn🎼 | Musicalisation🎼 |
La mùsica utilizada en este video està libre de derechos de autor | The music used in this video is royalty free. |
Links
🎧 Tsunami🎧
🎧ROY KNOX - Lost In Sound (Magic Free Release)🎧
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RED SOCIAL
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