hacer mucho lean planche de almenos 20 a 45 segundos para acostumbrarse a la postura
practicar ranita con los codos apoyados te ayudar谩 a la base para construir la plancha
ya cuando domines almenos 15 segundos la ranita pasa al tuck planche hazlo con confianza
practica flexiones en tuck planche y press de tuck planche (si puedes almenos subir el trasero mejor
una vez ya dominada el tuck pasar茅mos al tuck Adv con buena postura
practica flexiones en tuck adv y press para ir acostumbrandose a la fuerza en general
ya una vez dominada la tuck adv almenos 15 segundos pasa al straddle planche
practicar flexiones en straddle y press ayudar谩 bastante
para ir acostumbrandose a cerrar las piernas has sujeci贸n de 90掳 y mantenga lo m谩ximo que pueda
practicar half te ayuda para ir al siguiente paso
has intentos de full planche, no importa si sale bien almenos dura unos 3 a 5 segundos y ve limpiando el movimiento poco a poco
Consejos:
*Entrenar hombro almenos 5 d铆as a la semana te ayudar谩 a fortalecer grandemente la base para ir a tu plancha.
*Entrenar movilidad en la mu帽eca todos los d铆as es importante ya que as铆 no correr谩s riesgo de lesionarte.
*No conseguiras mejores ejercicios para plancha que sean majicos, pero mi recomendaci贸n y experiencia en atleta de Calistenia me ayudaron a entender que las flexiones de pino asistidas en pared o sin assistir y las lean planche push ups me ayudaron a construir esa base de fortalecimiento que necesitaba para ir hacia mi plancha.
Crea un plan de entrenamiento con estos consejos y de seguro te ayudar谩 bastante en tu progreso de plancha, espero le ayudar谩 mucho esto gracias.
do a lot of lean planche for at least 20 to 45 seconds to get used to the posture
practicing frog with your elbows supported will help you build the base to build the plank
When you master at least 15 seconds, the frog moves on to the tuck planche, do it with confidence
practice tuck planche push-ups and tuck planche presses (if you can at least raise your butt better
once we have mastered the tuck we will move on to the Adv tuck with good posture
practice push-ups in tuck adv and press to get used to strength in general
once you have mastered the tuck adv for at least 15 seconds, move on to the straddle planche
practicing push-ups in straddle and press will help a lot
To get used to closing your legs, hold them at 90掳 and hold them as long as you can.
practicing half helps you go to the next step
try a full planche, it doesn't matter if it goes well, at least it lasts about 3 to 5 seconds and clear the movement little by little
Tips:
*Training your shoulder at least 5 days a week will help you greatly strengthen your base to go to your plank.
*Training mobility in the wrist every day is important since this way you will not run the risk of injury.
*You won't get better plank exercises that are great, but my recommendation and experience as a Calisthenics athlete helped me understand that assisted or unassisted wall handstand push-ups and lean planche push-ups helped me build that strengthening base that I needed to go to my iron.
Create a training plan with these tips and it will surely help you a lot in your plank progress, I hope this will help you a lot, thank you.
|Lean planche|
|Ranita ofrogstand|
|Tuck planche|
|Tuck Adv planche|
|One leg planche|
|Straddle planche|
|Half planche|
|Full planche|
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