Hoy realice este entrenamiento en mi casa, porque la lluvia no me permitió ir al parque y aunque hacia mucho frio eso no me detuvo a seguir adelante y compartirles parte de este entrenamiento, que como siempre hoy nuevamente me enseña el poder de la Disciplina en días difíciles, quiero acotar que este entrenamiento también puede hacerse en progresiones bajas o altas ya queda en tu gusto. Espero sea de tu agrado y puedas disfrutar de este contenido único de calidad.
Today I did this training at my house, because the rain did not allow me to go to the park and although it was very cold, that did not stop me from going ahead and sharing part of this training, which as always today again teaches me the power of Discipline in days difficult, I want to limit what training can also be done in low or high progressions, it is up to you. I hope you like it and you can enjoy this unique quality content.
Acá les comparto los ejercicios no olviden darle las mejor ejecución posible y realizar el respectivo calentamiento que se muestra en el video, si eres de nivel principiante , intermedio o avanzado recuerda que la postura es clave para activar todas los músculos implicados en la STRADDLE PLACHE, espero les sea muy útil y puedan compartir este entrenamiento con sus compañeros de parque y así volar en este elemento.
Here I share the exercises, do not forget to give them the best possible execution and perform the respective warm-up that is shown in the video, if you are a beginner, intermediate or advanced level, remember that posture is key to activate all the muscles involved in the STRADDLE PLACHE, I hope you find it very useful and you can share this training with your park companions and thus fly in this element.
RUTINA |
1.- Press Tuck ( 1 REPS - 2 SERIES). |
2.- Press Straddle en banda elástica ( 2 REPS - 2 SERIES). |
3.- Tuck a Straddle 3seg mas Press ( 1 REP - 2 SERIES). |
4.- Negativa Straddle mas 3 seg ( 1 REPS - 2 SERIES). |
5.- Straddle Planche ( Maximo seg - 2 SERIES). |
6.- FLexion Straddle mas 3 seg ( 1 REPS - 2 SERIES). |
7.- Palancas de Straddle mas 3 seg ( 3 REPS - 2 SERIES). |
8.- 90 grados ( 1 REPS - 3 SERIES). |
9.- Press de Lean Plancha ( 3 REPS - 3 SEG - 3 SERIES). |
10.- Lean Plancha (Maximo seg - 3 SERIES). |
ROUTINE |
1.- Press Tuck ( 1 REPS - 2 SETS). |
2.-Press Straddle on elastic band (2 REPS - 2 SERIES). |
3.-Tuck a Straddle 3sec plus Press (1 REP - 2 SERIES). |
4.-Negative Straddle plus 3 sec (1 REPS - 2 SERIES) |
5.- Straddle Planche (Maximum sec - 2 SERIES) |
6.- Flexion Straddle plus 3 seconds (1 REPS - 2 SERIES). |
7.- Straddle levers plus 3 sec (3 REPS - 2 SERIES). |
8.- 90 degrees (1 REPS - 3 SERIES). |
9.- Lean Plank Press (3 REPS - 3 SEC - 3 SERIES). |
10.- Lean Plank (Maximum sec - 3 SERIES). |
1.- Tuck ( 1 REPS - 2 SERIES). |
1.- Tuck ( 1 REPS - 2 SETS). |
2.- Press Straddle en banda elástica ( 2 REPS - 2 SERIES).. |
2.-Press Straddle on elastic band (2 REPS - 2 SERIES). |
3.- Tuck a Straddle 3seg mas Press ( 1 REP - 2 SERIES). |
3.-Tuck a Straddle 3sec plus Press (1 REP - 2 SERIES) |
4.- Negativa Straddle mas 3 seg ( 1 REPS - 2 SERIES). |
4.-Negative Straddle plus 3 sec (1 REPS - 2 SERIES). |
5.- Straddle Planche ( Maximo seg - 2 SERIES). |
5.- Straddle Planche (Maximum sec - 2 SERIES). |
6.- FLexion Straddle mas 3 seg ( 1 REPS - 2 SERIES). |
6.- Flexion Straddle plus 3 seconds (1 REPS - 2 SERIES). |
7.- Palancas de Straddle mas 3 seg ( 3 REPS - 2 SERIES). |
7.- Straddle levers plus 3 sec (3 REPS - 2 SERIES). |
8.- 90 grados ( 1 REPS - 3 SERIES). |
8.- 90 degrees (1 REPS - 3 SERIES) |
9.- Press de Lean Plancha ( 3 REPS - 3 SEG - 3 SERIES). |
9.- Lean Plank Press (3 REPS - 3 SEC - 3 SERIES). |
10.- Lean Plancha (Maximo seg - 3 SERIES). |
10.- Lean Plank (Maximum sec - 3 SERIES). |
Observación: EL descanso entre series es de 2 minutos y entre ejercicios es de 4 minutos, recuerda realizar el respectivo calentamiento antes y después de la rutina. Así evitaras dolores innecesarios Si tienes dudas déjalo en los comentarios o sígueme para mas contenido de calidad, espero te halla gustado este entreno y puedas aplicarlos en tu casa, parque o gimnasio. Recuerda que los mas importante es disfrutar de este deporte y que sea agradable para tu salud. sin mas que decir me despido con un gracias por leer mi publicación, Nos vemos en el siguiente post! 🤗
Observation: The rest between series is 2 minutes and between exercises is 4 minutes. Remember to warm up before and after the routine. This way you will avoid unnecessary pain. If you have doubts, leave it in the comments or follow me for more quality content, I hope you liked this training and you can apply it in your home, park or gym. Remember that the most important thing is to enjoy this sport and that it is pleasant for your health. Without further ado, I say goodbye with a thank you for reading my publication. See you in the next post! 🤗
✨SI EL PUEDE YO PUEDO✨
✨IF HE CAN I CAN✨
Cualquier duda déjalo en los comentarios, nos vemos en la próxima publicación. | Leave any questions in the comments, see you in the next post.. |
EDITION DETAILS
Video editing application: CapCut
Translator: Translate Google
[League of Legends] - Warsongs: Piercing Light (Mako Remix) | NCS Fanmade
Musica | Music |
La música usada está libre de derechos de autor | The music used is free of copyright |
Para más contenido puedes seguirme en mis Redes sociales | For more content you can follow me on my social networks |
Comments:
Reply:
To comment on this video please connect a HIVE account to your profile: Connect HIVE Account