3 Ejercicios Claves para Conseguir Full Plancha | 3 Key Exercises to Get Full Plancha [ESP|ENG]
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Rutina de Tensión Para Full Plancha
Full Plancha Routine
Hola amigos y amigas de Street Workout Community SWC, Yo soy @bertnez, en esta oportunidad les presento una rutina de plancha para crear la tension suficiente sobre tus hombros y incrementar tu fuerza en el Full Plancha.
Hello friends of Street Workout Community SWC, I'm @bertnez, in this opportunity I present you a plancha routine to create enough tension on your shoulders and increase your strength in the Full Plancha.
RUTINA
ROUTINE
Aguantes en Lean con pre. Son 4 tipos de agarres, a la altura de los hombros, maltese, pseudo y prono; en cada uno aguantar 5 segundos al principio, luego las pre, en cada pre aumentar la inclinación. Recomiendo 4 series.
Lean holds with pre. There are 4 types of grips, at shoulder height, maltese, pseudo and prone; in each one hold 5 seconds at the beginning, then the pre, in each pre increase the inclination. I recommend 4 series.
Aguantes en tuck advanced, a la altura de los hombros, maltese, prono y pseudo, 5 segundos por cada agarre.
Advanced tuck holds, shoulder level, maltese, prone and pseudo, 5 seconds per grip.
De Lean deslizando a tuck advanced 4 a 7 repeticiones en 4 series, aguantando 3 segundos cada tuck.
Advanced tuck holds, shoulder level, maltese, prone and pseudo, 5 seconds per grip.
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Gracias por ver mi contenido, espero les sirva de mucho y recuerden, no hay ganancia si no hay esfuerzo, con mucho cariño para ustedes amigos de hive espero que les guste y les sirva de mucho, nos vemos en una próxima entrega.
Thank you for watching my content, I hope you find it useful and remember, there is no gain if there is no effort, with much love for you hive friends I hope you like it and I hope it is useful, see you in a next installment.
@bertnez -Creando Contenido de Calidad
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