Rutina de plancha [ESP-ENG]
Street Workout SWC |
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Rutina de full planche
Routine of full planche
1 El primer ejercicio va a ser la lean planche aguantando esta postura de 20 a 30 segundos por 4 series .
2 El segundo ejercicio van a ser las seudo push-ups haremos de 10 a 15 repeticiones por 4 series .
3 El tercer ejercicio va a ser aguante con una liga de 10 a 15 segundos , si no tiene una liga puede usar un balon por debajo de los pies 4 series .
4 El cuarto ejercicio va a ser hacer la L-SIT y pasar a tuck planche haremos de 8 a 12 repeticiones por 4 series .
5 El quinto ejercicio va a ser el Handstand durante 20 segundos por 4 series .
6 El cesto ejercicio serán las flexiones en pica 10 repeticiones 3 series .
- Esta rutina te ayudara a tener mas fuerza y tención en la full planche , esta es una rutina de nivel intermedio en adelante .
1 The first exercise will be the lean planche holding this position for 20 to 30 seconds for 4 sets .
2 The second exercise will be the pseudo push-ups, we will do 10 to 15 repetitions for 4 sets.
3 The third exercise is going to be a 10 to 15 seconds hold with a rubber band, if you don't have a rubber band you can use a ball under your feet for 4 sets.
4 The fourth exercise will be to do the L-SIT and move on to tuck planche for 8 to 12 repetitions for 4 sets.
5 The fifth exercise will be the Handstand for 20 seconds for 4 sets.
6 The basket exercise will be the push-ups on pike 10 repetitions 3 sets.
- This routine will help you to get more strength and tension in the full planche, this is a routine for intermediate level and up .
| Credits | |
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 @juan.avelif | Camarógrafo: @juan.avelif |
| Production | |
| @juan.avelif | @juan.avelif |
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