Rutina para ganar repeticiones en plancha | Routine to gain pull ups in plank [ESP | ENG]
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Rutina para ganar pull ups en plancha
Routine to gain pull ups in plank
Hola a todos amigos de Street Workout Community Hoy me acompañaran en mi rutina de empuje para ganar mas pull ups en la plancha, mis rutinas como se daran cuenta son muy simples, realmente no son nada exigentes pero los ejercicio son o de gran dificultad, para dejarme fatigado o con elementos que no domino aun.
Hello to all friends of Street Workout Community Today you will join me in my push up routine to gain more pull ups in the plank, my routines as you will notice are very simple, they are not really demanding but the exercises are either of great difficulty, to leave me fatigued or with elements that I have not mastered yet.
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El primer ejercicio son lo que siempre mando, la madre de las planchas, la lean planche pull ups, haremos de 8 a 10 repeticiones 4 series, buscaremos subir y bajar adelantados en todo momento y sacaremos hollow.
The first exercise is what I always command, the mother of the planks, the lean planche pull ups, we will do 8 to 10 repetitions 4 series, we will try to go up and down forward at all times and we will pull hollow.
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El segundo ejercicio serian los bar dips pero esta vez en supinacion y buscaremos adelantar, subir y bajar adelantados para asi trabajar mejor el empuje y enfocarnso aun mas en nuestros hombros, haremos 10 repeticiones 4 series.
The second exercise would be the bar dips but this time in supination and look forward, up and down forward to better work the push and focus even more on our shoulders, we will do 10 repetitions 4 sets.
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El tercer ejercicio es uno combinado, haremos 10 repeticiones de paralels y justo al terminar haremos 5 repeticiones en tuck sin que se nos caiga el lumbar en el tuck.
The third exercise is a combined one, we will do 10 repetitions of paralels and right at the end we will do 5 repetitions in tuck without dropping the lumbar in the tuck.
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y ya llegando a lo ultimo lo que haremos es usar pesas para hacer press, las press haremos de 8 a 10 y con un peso moderado, por lo elemental suelo cargar de 20 a 30 kilos pero progresibamente trato de aumentar ese peso.
and now coming to the last thing we will use weights to do press, the presses we will do 8 to 10 and with a moderate weight, for the elementary I usually load 20 to 30 kilos but progressively I try to increase that weight.
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Esto es todo y sin mas nada que agregar los veo en el proximo post, recuerden siempre ir con paciencia y disciplina, pueden lograr lo que sea.
Eso es todo y sin nada más que agregar, nos vemos en el próximo post, recuerda ir siempre con paciencia y disciplina, todo lo puedes lograr.
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