Hello to all friends of
Street Workout Community today we trained the scapula for the plank, each of the exercises are focused on getting used to and gaining strength in this area, these are basic exercises that is very useful when they are beginning to correct posture in the plank.
Este ejercicio es mas que todo de calentamiento, aqui es para tener nocion tambien de como se saca la escapula o se monta la postura en la plancha, es basicamente meter el pecho pero si no entiendes como busca empujar el suelo y sacar la espalda, en este punto solo nos concentraremos en esta parte.
This exercise is more of a warm up than anything else, here is to also get a notion of how to pull the scapula out or set up the stance in the plank, it is basically pulling the chest in but if you don't understand how it looks to push the floor and pull the back out, at this point we will only concentrate on this part of the plank.
elevaciones con dorsal | dorsal raises |
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Aqui buscaremos hacer elevaciones normales con la diferencia de que haremos una postura, es decir empujaremos los brazos hacia afuera y buscaremos subir mas que todo con la dorsal y el deltode, si se dan cuenta cada vez que subo mi dorsar se activa y cuando bajo recibe parte de la carga, esto es debido a que cuando hacemos la postura debemos apretar los dorsales para tener una mejor estabilidad y que el peso o tension se espanda uniformemente y se haga mas facil el movimiento.
Here we will try to do normal lifts with the difference that we will do a posture, that is to say we will push the arms outwards and we will try to go up with the dorsal and the deltode, if you notice every time I go up my dorsal is activated and when I go down it receives part of the load, this is because when we do the posture we must tighten the dorsal to have a better stability and that the weight or tension is spread evenly and the movement becomes easier.
lean planche a codo | lean planche to elbow |
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la plancha a codo o plancha de antebrazo es un buen ejercicio en lean planche para la escapula debido a que esta automaticamente nos montara en la postura, este ejercicio es muy bueno para corregir y tambien acostumbrar al hombro a la tension que recibira cuando comience a levantar la plancha.
the elbow plank or forearm plank is a good exercise in lean plank for the scapula because it will automatically mount us in the posture, this exercise is very good to correct and also to accustom the shoulder to the tension it will receive when it starts to lift the plank.
lean planche con aguante | lean planche with stamina |
en este ejercicicio nos montaremos en la lean planche 3 segundos para luego regresar y hacerlo de nuevo unas 10 veces, este ejercicio si crea una gran tension asi que recomiendo que lo hagan con las repeticiones que quieran y pocas veces ya que si no no avanzaran tan rapido como querran.
in this exercise we will ride on the lean planche for 3 seconds and then go back and do it again about 10 times, this exercise does create a great tension so I recommend that you do it with the repetitions you want and few times because if not you will not advance as fast as you want.
música | Músic |
La musica usada en la intro del video esta libre de derechos de autor | The music used in the intro of the video is royalty free. |
Gracias por leer mi publicación | Thanks for reading my post |
¿Quieres saber más de mí? | Want to know more about me? |
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