Mejora tu plancha con esta rutina // Improve your plank with this routine
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Mejora tu plancha
Improve your planche
Hola #Hive hoy les traigo una rutina para fortalecer la plancha y tener mas fuerza en los hombros, zona escapular y el tranque de codos y nuestro primer ejercicio es 4 series de 20 segundos en Lean planche
Hi #Hive today I bring you a routine to strengthen the plancha and have more strength in the shoulders, scapular area and elbow lock and our first exercise is 4 sets of 20 seconds in Lean planche.
Bajando la zona lumbar, sacando las escapulas y empujando con los hombros hacia abajo para una mejor postura y ejecucion de dicho ejercicio
Lowering the lumbar area, pulling the scapulae out and pushing down with the shoulders for a better posture and execution of the exercise.
Luego de ello procedemos a realizar 3 tuck push ups planche manteniendo la postura y sacando las escapulas a la hora de hacer la repeticion manteniendo los codos bloqueados cuando subamos a la posicion del tuck planche
Then we proceed to perform 3 tuck push ups planche keeping the posture and taking out the scapulae at the time of the repetition keeping the elbows locked when we go up to the tuck planche position.
Seguimos con 8
repeticiones 4 series de Lean Planche Push Ups manteniendo la postura, bloqueando los codos, bajando la zona lumbar y sacando las escapulas
We continue with 8
repetitions 4 sets of Lean Planche Push Ups keeping the posture, locking the elbows, lowering the lumbar area and pulling the scapulae out.
Un consejo dado seria que a la hora de la inclinacion de la Lean Planche punteen la punta de los pies al suelo para una mejor estabilidad y mayor tension para progresion de la fuerza en los hombros
A tip given would be to point the toes to the ground during the Lean Planche incline for better stability and greater tension for shoulder strength progression.
Para concluir nuestra rutina, 4 series de 10 fondos lo mas profundos posibles bajando hasta que el codo quede a la altura del hombro para una buena ejecucion del ejercicio
To conclude our routine, 4 sets of 10 dips as deep as possible, lowering until the elbow is at shoulder level for a good execution of the exercise.
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