🔥EJERCICIOS DE EMPUJE PARA EMPEZAR EN LA STRADDLE PLANCH 🔥[ESP|ENG]
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🔥EJERCICIOS PARA GANAR FUERZA Y EMPEZAR EN LA STRADDLE PLANCH🔥
🔥EXERCISES TO GAIN STRENGTH AND GET STARTED ON THE STRADDLE PLANCH🔥.
Hola amigos de Hive y SWC, esta es una rutina especial ya que te servirá para incrementar tu fuerza de empuje y así iniciar tu camino a la straddle planch, listo para esto? Pues ¡Empecemos!
Hello friends of Hive and SWC, this is a special routine as it will serve to increase your pushing strength and thus start your way to the straddle planch, ready for this? Let's get started!
Video
Empezamos con bar dips con hollow, colócate en posición para el ejercicio en agarre supino y con tus brazos estirados empuja con tus hombros hacia arriba de manera hasta lograr sacar tus escapulas. 4 sets de 8 a 10 reps cada uno.
We start with bar dips with hollow, get in position for the exercise in supine grip and with your arms stretched push with your shoulders up so as to get your scapulae out. 4 sets of 8 to 10 reps each.
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Para el segundo ejercicio realizaremos fondos con hollow, la misma dinámica de lo bar dips pero esta vez en paralelas, 4 sets de 8 reps cada uno.
For the second exercise we will perform hollow bottoms, the same dynamics of the bar dips but this time in parallel, 4 sets of 8 reps each.
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Para el tercer ejercicio vas a realizar handstand con asistencia de una pared o algo en que te puedas apoyar, mantén una postura firme y tus brazos estirados. 4 sets de 15 segundos cada uno.
For the third exercise you are going to perform a handstand with the assistance of a wall or something you can lean on, keep a firm posture and your arms straight. 4 sets of 15 seconds each.
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Cuarto ejercicio, para finalizar haremos flexiones con palmada, en caso de que no logres hacerla con palmada realiza la flexión empujando los más fuerte que puedas hasta despegar las manos del piso.
Fourth exercise, to finish we will do push-ups with clapping, in case you can't do it with clapping, do the push-up pushing as hard as you can until you take your hands off the floor.
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Esta rutina te servirá a obtener la fuerza que necesitas para empezar entrenamientos de plancha. Déjame en los comentarios que te pareció y cuáles rutinas te gustaría ver, nos vemos en un próximo post.
This routine will help you get the strength you need to start plank training. Let me know in the comments what you thought and which routines you would like to see, see you in a future post.
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