Rutinas de Straddle(Nivel: Alto- Parte 3/4)-Straddle Routines (Level: High - Part 3/4)
(Edited)
Atletas y aspirantes a la calistecnia y miembros de la sociedad de Full Deportes
Hoy me complace traerles la tercera parte de la serie que yo he destinado al entrenamiento de la Straddler Planche, Hoy vengo a traerles Progresiones que además de que ayudarlos en la plancha les proporcionaran mas fuerza de tranque en el hombro que es precisa mente lo que buscamos al entrenar este estático.
Athletes and aspiring calisthenics and members of the Full Sports society.
Today I am pleased to bring you the third part of the series that I have intended for the Straddler Planche training, Today I come to bring you Progressions that besides that help you in the planche will provide you with more tranque strength in the shoulder which is precisely what we are looking for when training this static.
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En la rutina de hoy empezaran a intentar aguantar la Straddler, no desesperen con unos 3 segundos esta bien, después haremos unos ejercicios de tensión para que sigan acostumbrando la fuerza de sus escapulas y mejorando su tranque y resistencia, después de eso se realizaran unos ejercicios para tanto ganar fuerza de hombro como de bíceps con repeticiones entre 10 o 15 según su nivel de fuerza, pero yo recomiendo empezar con 12 según su desempeño aumentar o disminuir dichas repeticiones.
In today's routine you will start trying to hold the Straddler, do not despair with about 3 seconds is fine, then we will do some tension exercises to keep getting used to the strength of their scapulae and improving their tranque and resistance, after that we will perform some exercises to both gain strength shoulder and biceps with repetitions between 10 or 15 depending on your level of strength, but I recommend starting with 12 depending on their performance increase or decrease these repetitions.
Esta es la rutina que sale en el video:
- Aguantes de Straddler Planche: máximo x 4 series
- Tuck Planche semi Adv con repeticiones: 5 segundos + 4 repeticiones x 4 series
- Rana Avanzada: 5 segundos x 4 series.
- Lean Push Ups: 10repeticiones x 4 series
- Chin Ups: 10 repeticiones x 4 series
this is the routine shown in the video:
- Straddler Planche gloves: max x 4 sets
- Tuck Planche semi Adv with reps: 5 seconds + 4 reps x 4 sets
- Advanced Frog: 5 seconds x 4 sets.
- Lean Push Ups: 10 repetitions x 4 sets
- Chin Ups: 10 reps x 4 sets
La Straddler Planche, después del Handstand fue mi primer estáticos y me agrada poder darles los entrenamientos que a mi tanto me ayudaron, en los próximos días subiré la 4 y ultima rutina de Straddler pero por supuesto. Seguiré subiendo tutoriales y rutinas de mas estáticos y grupos musculares para ustedes.
The Straddler Planche, after the Handstand was my first static and I am pleased to be able to give you the workouts that helped me so much, in the coming days I will upload the 4th and last Straddler routine but of course. I will continue uploading tutorials and routines of more statics and muscle groups for you.
Consejos y Dudas no olviden dejarlos en los comentarios y siganme en mi Instagram @yoshua.arz_sw para estar mas al tanto de lo que se viene en futuras publicaciones
Tips and doubts do not forget to leave them in the comments and follow me on my Instagram @yoshua.arz_sw to be more aware of what is coming in future publications.
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Execelente trabajo Yoshua! Felicidades hermanito sigue así! Espero sigas creciendo y desarrollando cada una de tus habilidades!!! Saludos!