Rutina de Fuerza Para Planche

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Published on Apr 10, 2022

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Rutina de Fuerza Para Planche

Strength Routine for Planche

Spanish	English

Hola gente de Street Workout Community Soy @jesusaguilarvz. Esta vez les traigo una rutina de fuerza para aquellas personas que empiecen a entrenar plancha, es una rutina muy exigente para cuando se comienza a entrenar, o se esta muy nuevo en el deporte.

Hi people from Street Workout Community I'm @jesusaguilarvz. This time I bring you a strength routine for those who start to train iron, it is a very demanding routine for when you start training, or if you are very new to the sport.

*¿En que consiste la rutina ?*	*¿What does the routine consist of?*

Esta series de ejercicos es una rutina de fuerza que consta de 4 ejercicios 1 super set y tres ejercicios basico dentro de la calistenia, suele ser una rutina algo complicada para aquellas personas nuevas en el deporte, solo aconsejo ir despacio y procurar en hacer las cosas lo mas tranquilo posible y de la mejor manera, la clave del progreso no es la rapide de realizar los ejercicios rapido sino de una forma adecuada y de una forma correcta.

This series of exercises is a strength routine that consists of 4 exercises, 1 super set and three basic exercises within calisthenics, it is usually a somewhat complicated routine for those new to the sport, I only advise going slowly and trying to do things as calm as possible and in the best way, the key to progress is not the speed of performing the exercises quickly but in an appropriate way and in a correct way.

Video

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Requisitos para esta rutina	Requirements for this routine

Ya debes tener fortalecidos una series de ejercico basico dentro de la calistenia, tener un tuck planche de al menos 30 segundos con buena forma, una solidad parada de manos de al menos 30 segundos, felxiones libres y flexiones asistidas en pares con un total de 15 repeticiones a rango completo.

You must already have strengthened a series of basic exercises within calisthenics, have a tuck planche of at least 30 seconds with good form, a solid handstand of at least 30 seconds, free push-ups and push-ups assisted in pairs with a total of 15 full range reps.

Rutina	Routine

- Ejercico 1 es un super sets tendras que realizar 3 sg de Tuck Planche, tres subidas a parada de manos desde Tuck Planche,3 sg mas en Tuck Planche, tres flexiones en Tuck Planche, y tres segundos mas en tuck planche, todo eso de manera seguida y sin pausa, tranten de contar los segundos de forma estricta, van a realizar 4 series de este ejercicio.

- Ejercicio 2 en el segundo ejercico tendras que colocarte en posision de flexiones y cada vez que vayas a terminar de empujar terminar de sacar las escapulas en cada repeticion, en pocas palavras hundir el pectoral y empujar un poco ams al fina, van a realizar 12 repeticiones en 4 series

- Ejercicio 3 van hacer fondos supinos con hollow, es un ejercicio muy bueno ya que tendremos que concentrarnos tanto en mantener la protraccion escapular y, realizar las flexiones y alejar el cuerpo de la barra, siempre protraer en la parte final del ejercicio, van a realizar 12 repeticiones en 4 series.

- Ejercicio 4 ya este ejercicio lo deben de conocer es un basico de hombro, para mi uno de los mejores traten de abrir los brazos un poco mas de la apertura de sus hombro y realizar el rango completo, no bajar en direccion recta, sino que hacerlo queriendo ir hacia el frente, van a realizar 15 repeticiones 4 veces.

- Exercise 1 is a super sets you will have to perform 3 seconds of Tuck Planche, three raises to handstand from Tuck Planche, 3 seconds more in Tuck Planche, three push-ups in Tuck Planche, and three more seconds in tuck planche, all that from continuously and without pause, try to count the seconds strictly, you are going to do 4 sets of this exercise.

- Exercise 2 In the second exercise you will have to put yourself in a push-up position and every time you are going to finish pushing, finish bringing out the scapulae in each repetition. In a nutshell, sink the pectoral and push a little more at the end. You will do 12 repetitions in 4. series

- Exercise 3 are going to do supine dips with hollow, it is a very good exercise since we will have to concentrate so much on maintaining the scapular protraction and, doing the push-ups and moving the body away from the bar, always protract on the final part of the exercise, you are going to perform 12 repetitions in 4 series.

- Exercise 4 you should already know this exercise is a basic shoulder exercise, for me one of the best try to open your arms a little more from the opening of your shoulders and perform the full range, not going down in a straight direction, but doing it wanting to go forward, you will perform 15 repetitions 4 times.