Un gran saludo amigos de
Hive
y compañeros de
Street Workout
Community. Mi nombre es Jesús y en esta oportunidad les traeré una rutina para fortalecer tu plancha.
A big greetings friends of
Hive
and colleagues of
Street Workout
Community, My name is Jesus and in this opportunity I will bring you a routine to strengthen your plank.
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Ejercicios para fortalecer tu plancha
Exercises to strengthen your plank
Esta rutina fortalece tu plancha con 3 ejercicios de empuje y tensión, ideales para mejorar fuerza en pecho, hombro, tríceps y abdomen. Ayudan a progresar con mejor técnica y postura, acercándote a trucos estáticos. Es clave calentar bien para evitar lesiones que frenen tu avance. Perfecta para quienes buscan resistencia y más repeticiones. Si ese es tu objetivo, ¡acompáñame y comencemos!
This routine strengthens your plank with three push and tension exercises, ideal for improving strength in your chest, shoulders, triceps, and abs. They help you progress with better technique and posture, bringing you closer to static tricks. It's essential to warm up well to avoid injuries that slow down your progress. Perfect for those looking for endurance and more repetitions. If that's your goal, join me and let's get started!
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Ejercicio N° 1 Flexiones en lean
Exercise N° 1 Lean Push-ups
Primero que todo un buen estiramiento porque no queremos lesionar ningún músculo , porque vamos a hacer son flexiones en lean: Al inclinar el cuerpo hacia adelante, el abdomen y los erectores espinales deben trabajar más para mantener la alineación, el desplazamiento del centro de gravedad aumenta la carga sobre los hombros y el pecho. Es una progresión clave para movimientos avanzados de calistenia como el planche push-up o el planche lean hold. En este ejercicio estaremos haciendo 10 repeticiones por 4 series.
First of all, a good stretch because we don't want to injure any muscles, because we are going to do lean push-ups: When leaning the body forward, the abdomen and spinal erectors must work harder to maintain alignment, and the shift in the center of gravity increases the load on the shoulders and chest. It is a key progression for advanced calisthenics movements such as the planche push-up or the planche lean hold. In this exercise, we will be doing 10 repetitions for 4 sets.
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Ejercicio N° 2 Flexiones en parada de manos
Exercise N° 2 Handstand push-ups
Nuestro segundo ejercicio son flexiones en parada de manos: Hacer flexiones en pino (handstand push-ups) sirve para desarrollar fuerza en hombros, tríceps y core, mejorar el equilibrio y controlar el cuerpo en posición invertida. Es una progresión clave en calistenia para dominar movimientos avanzados como el handstand estricto y el press to handstand. En este ejercicio estaremos haciendo 10 repeticiones por 4 series.
Our second exercise is handstand push-ups: Doing handstand push-ups helps develop strength in the shoulders, triceps, and core, improve balance, and control the body in an inverted position. It is a key progression in calisthenics for mastering advanced movements such as the strict handstand and the press to handstand. In this exercise, we will be doing 10 repetitions for 4 sets.
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Ejercicio N° 3 Aguante en lean
Exercise N° 3 Hold in lean
Nuestro tercer y último ejercicio es aguante en lean: El planche lean hold es una posición isométrica en la que te colocas en posición de flexión, pero desplazando el peso hacia adelante, con los hombros por delante de las muñecas. No se trata de hacer repeticiones, sino de mantener la inclinación hacia adelante el mayor tiempo posible con control. En este ejercicio estaremos haciendo 10 segundos por 4 series.
Our third and final exercise is the lean hold: The planche lean hold is an isometric position in which you get into a push-up position but shift your weight forward, with your shoulders in front of your wrists. The goal is not to do repetitions, but to maintain the forward lean for as long as possible with control. In this exercise, we will do 10 seconds for 4 sets.
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''Muchas gracias amigos de Hive, esta ha sido toda la rutina, espero les guste y antes de irme recuerden que no siempre es fácil, pero una vez conseguido vale la pena, ahora sí me despido. Hasta una nueva oportunidad''
''Thank you very much friends of Hive, this has been the whole routine, I hope you like it and before I leave remember that it is not always easy, but once achieved it is worth it, now I say goodbye. Until a new opportunity''
| Jesús Arreaza - Creando Contenido de Calidad | Jesús Arreaza - Creating Quality Content |
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| Gracias por leer mi publicación | Thanks for reading my post |
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| Gracias por ver mi video | Thank you for watching my video |
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| ¿Quieres saber más de mí? | ¿Want to know more about me? |
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✳ ∙∙·▫▫ᵒᴼᵒ▫ₒₒ▫ ARREAZA-SW▫ₒₒ▫ᵒᴼᵒ▫▫·∙∙✳
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