{"tags": ["spanish", "sports", "swc", "swhive", "calistenia", "english", "threespeak", "fitness", "neoxianswc", "entrenamiento"], "app": "3speak/0.3.0", "type": "3speak/video", "image": ["https://files.peakd.com/file/peakd-hive/zero49/244A6MdBEdbLQpP8AYzS5chwUiciXoPU2T53w7NkNoUaWDFybY6ULtJxaEav6buxTcK2h.jpg", "https://media.giphy.com/media/ZmCH4w9Hai91j8T0yY/giphy.gif", "https://media.giphy.com/media/JLDwD977cC6TLCnq7d/giphy.gif", "https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMzI2YzYxMTdkM2UzMGUzYmY3MzgxMjIzMWI2NWNmMTU0OGY0YjE5YSZjdD1n/E5EPCeIGvQsUESQ38s/giphy.gif", "https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMDVhNGExZWFjZTU4NGU4NGIwMTViZDNlYjk0YTI2YTA4NzAyN2RkMSZjdD1n/mf6TpqudtAK9ur9MmK/giphy.gif", "https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExOTZlYzdiYTY5ZmQxZjkwNTM5N2M1MzU1MzQxMmE1MDQ3YWUyYTk3MyZjdD1n/AD0AT7hcdkml6CiIx8/giphy.gif", "https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExYjM0Yjg3NzQ2NDM1MTNhMjA0MmRiZjFiNzEyZjAxMDE5MGMwOTU4YSZjdD1n/qs1KFsF9j0VsuiarKx/giphy.gif", "https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMTA5OGFhMjI2M2JlNWQyZjY2ZGJiZDFmNzVjMzJiY2VlZDE3Y2RjMiZjdD1n/bU1i32eGLcz6cpz0na/giphy.gif", "https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMzQyMjA5OWU3MWMxMGQyOTZmZDEzZTVkYjJjYzBhMzEyMTdjNmE4MCZjdD1n/uuQf9aApTtGU8EJccZ/giphy.gif", "https://media.giphy.com/media/dR5naph8mkNKgOvvHg/giphy.gif"], "video": {"info": {"platform": "3speak", "title": "Mi Rutina de Plancha \ud83d\udcaa / My Planche Routine \ud83d\udcaa || Road to Straddle Planche #1", "author": "zero49", "permlink": "whhjgvub", "duration": 224.327981, "filesize": 287211369, "file": "ipfs://bafybeignxq2a2goudar2un7veb3u22xr7zr5f7j7nnxponlfodv3tx64fa", "lang": "es", "firstUpload": false, "ipfs": null, "ipfsThumbnail": null, "video_v2": "ipfs://QmfPpQWMHdQZgc5LmvmqWY2h26TQSVkm1gAMkBQdgBjUvM/manifest.m3u8", "sourceMap": [{"type": "video", "url": "ipfs://QmfPpQWMHdQZgc5LmvmqWY2h26TQSVkm1gAMkBQdgBjUvM/manifest.m3u8", "format": "m3u8"}, {"type": "thumbnail", "url": "ipfs://bafybeiffjem27xz5vyp3376wsup3xoqaozpkfqwhok32adshxzyiav2j24"}]}, "content": {"description": "\r\n![Entrenamiento de Plancha - Road to Straddle Planche.jpg](https://files.peakd.com/file/peakd-hive/zero49/244A6MdBEdbLQpP8AYzS5chwUiciXoPU2T53w7NkNoUaWDFybY6ULtJxaEav6buxTcK2h.jpg)\r\n\r\n\r\n\r\n

\r\n\r\n\r\n|Espa\u00f1ol|English|\r\n|-|-|\r\n\r\n

\r\n\r\nQue tal amigos de hive y de la comunidad [SWC](https://peakd.com/c/hive-108943). Esta es la primera vez que me presento por ac\u00e1 as\u00ed que para los que no me conocen, soy Jos\u00e9 Amaro conocido dentro de la plataforma como @zero49.\r\n\r\nUna de mis metas que me propuse en el entrenamiento para este a\u00f1o fue ser capaz de realizar la Straddle Planche. La rutina que traigo el d\u00eda de hoy fue dise\u00f1ada por m\u00ed y es la que estoy comenzando a realizar actualmente para fortalecer este elemento donde aun tengo mucho que mejorar.\r\n\r\nA partir de este momento quiero estar compartiendo mi progreso en la plancha con ustedes y esto es algo que tambi\u00e9n me sirve mucho para autoanalizarme.\r\n\r\nLa rutina constara de 5 ejercicios con descansos de 1 minuto entre serie de un mismo ejercicio y 3 minutos al cambiar de ejercicio.\r\n\r\nRecuerden calentar bien sus articulaciones antes de entrenar y mantenerse bien hidratados antes, durante, y despu\u00e9s del entrenamiento. Sin m\u00e1s que agregar pasemos con la rutina.\r\n\r\n

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\r\n\r\nHello friends of hive and the [SWC](https://peakd.com/c/hive-108943) community. This is the first time I introduce myself here so for those who don't know me, I'm Jos\u00e9 Amaro known on the platform as @zero49.\r\n\r\nOne of my training goals for this year was to be able to perform the Straddle Planche. The routine that I bring today was designed by me and is the one that I am currently starting to perform to strengthen this element where I still have much to improve.\r\n\r\nFrom this moment on I want to be sharing my progress in the plank with you and this is something that also serves me a lot to self-analyze myself.\r\n\r\nThe routine will consist of 5 exercises with 1 minute breaks between sets of the same exercise and 3 minutes when changing exercises.\r\n\r\nRemember to warm up your joints before training and stay well hydrated before, during and after the workout. Without further ado, let's move on to the routine.\r\n\r\n\r\n

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\r\n\r\n# Calentamiento / Warm Up\r\n\r\n## Lean Planche Hold
4 Series / Sets x 15 seg\r\n\r\n\r\nhttps://media.giphy.com/media/ZmCH4w9Hai91j8T0yY/giphy.gif\r\n\r\n

\r\n\r\nPara calentar y preparar mis m\u00fasculos y articulaciones para lo que viene de la rutina me gusta realizar unos aguantes de la Lean Planche.\r\n\r\nAqu\u00ed es importante realizar un tiempo que no nos deje cansados pues no es la idea agotarnos antes de comenzar con la rutina.\r\n\r\n

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\r\n\r\n\r\nTo warm up and prepare my muscles and joints for the next part of the routine I like to do a few holds of the Lean Planche.\r\n\r\nHere it is important to do a time that does not leave us tired because it is not the idea to exhaust ourselves before starting the routine.\r\n\r\n

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\r\n\r\n# Rutina / Routine\r\n\r\n## 1) Advanced Tuck Planche Hold
4 Series / Sets x 5-10 seg\r\n\r\nhttps://media.giphy.com/media/JLDwD977cC6TLCnq7d/giphy.gif\r\n\r\n

\r\n\r\n\r\nComo primer ejercicio de la rutina tenemos las Tuck Planche Avanzadas.\r\n\r\nMe gusta realizar los aguantes en el suelo ya que se me dificulta mas as\u00ed que en paralelas de esta forma me exijo un poco m\u00e1s en el ejercicio.\r\n\r\nDe igual forma al ser la progresi\u00f3n mas avanzada que tengo, me gusta comenzar probando como voy progresando en este elemento.\r\n\r\n\r\n

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\r\n\r\n\r\nAs the first exercise of the routine we have the Advanced Tuck Planche.\r\n\r\nI like to perform the holds on the floor since it is more difficult for me than in parallel so I demand myself a little more in the exercise.\r\n\r\nAlso being the most advanced progression I have, I like to start testing how I progress in this element.\r\n\r\n\r\n

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\r\n\r\n## 2) S\u00faper Serie / Super Set
4 Series / Sets\r\n\r\n|1) Lean Planche Hold x 10 seg|2) Lean Planche Push Ups x 6 reps|3) Lean Planche Hold x 10 seg|\r\n|-|-|-|\r\n|https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMzI2YzYxMTdkM2UzMGUzYmY3MzgxMjIzMWI2NWNmMTU0OGY0YjE5YSZjdD1n/E5EPCeIGvQsUESQ38s/giphy.gif|https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMDVhNGExZWFjZTU4NGU4NGIwMTViZDNlYjk0YTI2YTA4NzAyN2RkMSZjdD1n/mf6TpqudtAK9ur9MmK/giphy.gif|https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExOTZlYzdiYTY5ZmQxZjkwNTM5N2M1MzU1MzQxMmE1MDQ3YWUyYTk3MyZjdD1n/AD0AT7hcdkml6CiIx8/giphy.gif|\r\n\r\n

\r\n\r\n\r\nAhora viene una s\u00faper serie de aguantes de lean planche, seguido de 6 flexiones en esa posici\u00f3n y otro aguante de 10 seg, todo eso sin descanso entre cada uno.\r\n\r\nEn las flexiones en lean planche y en la lean planche en general, es importante que en todo momento del recorrido nuestras manos se encuentren a la altura de la cadera para mejorar el trabajo de nuestros deltoides (musculo que cubre la articulaci\u00f3n del hombro).\r\n\r\nLa idea de esta super serie es mejorar tanto la fuerza como la resistencia en el elemento.\r\n\r\n

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\r\n\r\n\r\nNow comes a superset of lean planche holds, followed by 6 push-ups in that position and another 10 sec hold, all without rest between each one.\r\n\r\nIn lean planche push-ups and lean planche in general, it is important that our hands are at hip level at all times during the run to improve the work of our deltoids (the muscle that covers the shoulder joint).\r\n\r\nThe idea of this super set is to improve both strength and endurance in the element.\r\n\r\n

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\r\n\r\n## 3) Rana a Pino / Frog to Handstand
4 Series / Sets x 4 reps\r\n\r\nhttps://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExYjM0Yjg3NzQ2NDM1MTNhMjA0MmRiZjFiNzEyZjAxMDE5MGMwOTU4YSZjdD1n/qs1KFsF9j0VsuiarKx/giphy.gif\r\n\r\n

\r\n\r\n\r\nComo tercer ejercicio tenemos las subidas a pino por fuerza desde posici\u00f3n de rana.\r\n\r\nEn este caso yo lo realizo hacia la pared ya que aun no tengo dominio del equilibrio de la parada de manos, y para este caso espec\u00edfico, en si me enfoco mas que nada en tratar de bajar controladamente de forma que me ayude a tener m\u00e1s fuerza y control en los deltoides.\r\n\r\nSi no se es capaz de bajar de forma lenta por falta de equilibrio as\u00ed como me paso en varias repeticiones del video, no pasa nada, se realiza otra subida y se trata de bajar de forma controlada nuevamente. Esas bajadas e intentos de bajadas lentas tambi\u00e9n son con la intenci\u00f3n de mejorar el balance de la parada de manos (cosa que hasta ahora me ha funcionado).\r\n\r\n\r\n

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\r\n\r\n\r\nAs a third exercise, we have the pino climbs by force from the frog position.\r\n\r\nIn this case I perform it towards the wall since I still have not mastered the balance of the handstand, and for this specific case, I focus more on trying to descend in a controlled way that helps me to have more strength and control in the deltoids.\r\n\r\nIf you are not able to descend slowly due to lack of balance as happened to me in several repetitions of the video, nothing happens, you make another ascent and try to descend in a controlled manner again. These slow descents and attempts at slow descents are also intended to improve handstand balance (which has worked for me so far).\r\n\r\n\r\n

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\r\n\r\n## 4) Super Serie / Super Set
4 Series / Sets\r\n\r\n|1) Tuck Planche Push Ups x 5-8 reps|2) Tuck Planche Hold x 5-10 seg|\r\n|-|-|\r\n|https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMTA5OGFhMjI2M2JlNWQyZjY2ZGJiZDFmNzVjMzJiY2VlZDE3Y2RjMiZjdD1n/bU1i32eGLcz6cpz0na/giphy.gif|https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMzQyMjA5OWU3MWMxMGQyOTZmZDEzZTVkYjJjYzBhMzEyMTdjNmE4MCZjdD1n/uuQf9aApTtGU8EJccZ/giphy.gif|\r\n\r\n

\r\n\r\n\r\nNuevamente tenemos una super serie esta vez de flexiones en tuck planche seguido de un aguante de tuck planche.\r\n\r\nPara este punto de la rutina ya tenia los hombros muertos realmente y hacer los aguantes despu\u00e9s de las flexiones ya costaban mucho.\r\n\r\nEsta s\u00faper serie tiene el mismo objetivo que la s\u00faper serie anterior, la mejor\u00eda de la fuerza y la resistencia, aunque ya para este punto de la rutina con el cansancio acumulado en el m\u00fasculo, se convierte mas en una prueba de resistencia.\r\n\r\n\r\n

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\r\n\r\nAgain we have a super set this time of tuck planche push ups followed by a tuck planche hold.\r\n\r\nBy this point in the routine I already had really dead shoulders and doing the holds after the pushups was already costing me a lot.\r\n\r\nThis super set has the same goal as the previous super set, improving strength and endurance, although by this point in the routine with the accumulated muscle fatigue, it becomes more of an endurance test.\r\n\r\n\r\n

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\r\n\r\n\r\n## 5) Flexiones a Pino Asistidas / Assisted handstand Push-Ups
4 Series / Sets x 8 reps\r\n\r\nhttps://media.giphy.com/media/dR5naph8mkNKgOvvHg/giphy.gif\r\n\r\n\r\n

\r\n\r\n\r\nY para rematar la rutina, finalizo con unas flexiones a pino asistidas.\r\n\r\nPara mi este seria el ejercicio que menos me cuesta de toda la rutina as\u00ed que lo dejo al final para terminar de estallar el m\u00fasculo.\r\n\r\nEstas se puede realizar tanto cara a la pared como de espalda a la pared, todo depende de la preferencia de cada quien.\r\n\r\n\r\n

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\r\n\r\n\r\nAnd to finish off the routine, I end with some assisted handstand push-ups.\r\n\r\nFor me this would be the exercise that costs me the least of the whole routine so I leave it at the end to finish exploding the muscle.\r\n\r\nThese can be done either facing the wall or with your back to the wall, it all depends on your preference.\r\n\r\n\r\n

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\r\n\r\n\r\nBueno amigos, eso ha sido todo por hoy, espero les haya gustado el entrenamiento. Muchas gracias por llegar hasta ac\u00e1, me despido por hoy.\r\n\r\n\r\n

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\r\n\r\n\r\nWell friends, that's all for today, I hope you liked the training. Thank you very much for coming this far, I'll say goodbye for today.\r\n\r\n

", "tags": ["spanish", "sports", "swc", "swhive", "calistenia", "english", "threespeak", "fitness", "neoxianswc", "entrenamiento"]}}, "users": ["zero49.", "zero49"], "format": "markdown"}

Luisanni Torres