Rutina para conseguir straddel planche🔥💥 [ESP🇪🇦/ ENG🇺🇲]

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Published on Jul 25, 2023

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Rutina para conseguir straddel planche🔥💥

Routine to get straddel planche 🔥💥

Spanish🇪🇦	English🇺🇲

Hola amigos de Hive y de la comunidad de SWC, voy a mostrarles una rutina de ejercicios que les ayudará para conseguir la straddle planche.

Antes de comenzar con está rutina recuerden hacer un buen calentamiento para no tener molestias o lesiones durante el entrenamiento y tambien es obligatorio el uso de las muñequeras ya que los ejercicios que haremos a continuación tendrán mucha sobrecarga en el tendón de la muñeca.

Estos ejercicios son eficaces para lograr conseguir la straddel planche, además tambien nos ayudará a ganar fuerza en nuestros hombros y dorsales.

Cabe destacar que tienen que ser muy constante y disciplinado con este estático, ya que la straddel planche es un ejercicio avanzado y deben de entrenarlo de manera constante y correcta para progresar.

Los grupos musculares que se trabajarán con estos ejercicios serán: hombro, dorsales y tríceps.

Esta rutina la puedes realizar en la semana los dias: Lunes, Miercoles y Viernes para tener un dia de descanso de por medio.

Sin mas nada que decir, los dejo con la rutina. 💪🏼

Hello friends of Hive and the SWC community, I am going to show you an exercise routine that will help you to achieve the straddle planche.

Before starting this routine, remember to do a good warm-up to avoid discomfort or injury during training and the use of wrist wraps is also mandatory since the exercises that we will do next will have a lot of overload on the wrist tendon.

These exercises are effective to achieve the straddel planche, in addition it will also help us to gain strength in our shoulders and dorsals.

It should be noted that they have to be very constant and disciplined with this static, since the straddel planche is an advanced exercise and they must train it constantly and correctly to progress.

The muscle groups that will be worked with these exercises will be: shoulder, dorsal and triceps.

You can do this routine during the week on the days: Monday, Wednesday and Friday to have a rest day in between.

Without anything else to say, I'll leave you with the routine. 💪🏼

Video

▶️ [Watch on 3Speak]

EJERCICIOS	EXERCISES

Negativas de tucked planche 4 series / 3 reps.

Flexiones en pino 4 series / 6 reps.

L sit a Straddel planche 4 series / 6 reps.

Tucked advanced 4 series / 8 seg.

Lean planche 4 series / 10 seg.

Tucked planche negatives 4 series / 3 reps.

Handstand push-ups 4 series / 6 reps.

L sit to Straddel plank 4 series / 6 reps.

Tucked advanced 4 series / 8 sec.

Lean plank 4 series / 10 sec.


*Ejercicio #1* / *Exercise #1*

Screenshot_2023-07-23-15-34-40-498~2.jpg


*Ejercicio #2* / *Exercise #2*

Screenshot_2023-07-23-15-34-56-813~2.jpg


*Ejercicio #3* / *Exercise #3*

Screenshot_2023-07-23-15-35-27-160~2.jpg


*Ejercicio #4* / *Exercise #4*

Screenshot_2023-07-23-15-35-40-183~2.jpg


*Ejercicio #5* / *Exercise #5*

Screenshot_2023-07-23-15-35-56-804~2.jpg

Está ha sido la publicación de hoy, esperó les haya gustado y apliquen estos ejercicios en sus entrenamientos, nos vemos en un próximo post amigos. 💪🏼

This has been today's publication, I hope you liked it and apply these exercises in your training, see you in a next post friends. 💪🏼