Ejercicios principiantes de plancha que me ayudaron | Beginning plank exercises that helped me [ESP | ENG]
hive-108943·@alexandersw020·
0.000 HBDEjercicios principiantes de plancha que me ayudaron | Beginning plank exercises that helped me [ESP | ENG]
--- --- |<center>***<a href="https://hive.blog/created/hive-108943" >Street Workout Community</a>***</center>| |-| <div class="text-justify"> <p> <div class="text-justify"><div class="pull-left"><center><h1>Ejercicios principiantes de plancha que me ayudaron</h1></center></div> <div class="text-justify"><div class="pull-right"><center><h1>Beginning plank exercises that helped me</h1></center></div> --- |<center>Spanish</center>|<center>English</center>| |-|-| <div class="text-justify"><div class="pull-left">Hola amigas y amigos de <a href="https://hive.blog/trending/hive-108943" > Street Workout Community,</a> en este post le compartiré mis ejercicios de plancha principiante los cuales me ayudaron a progresar para obtener la full plancha en 7 meses, les recomiendo hacerlos estrictamente y descansar 1 en cada serie, espero les ayude con mucho cariño para ustedes.</div> <div class="text-justify"><div class="pull-right">Hello friends of <a href="https://hive.blog/trending/hive-108943" > Street Workout Community,</a> in this post I will share with you my beginner plank exercises which helped me to progress to get the full plank in 7 months, I recommend you to do them strictly and rest 1 in each series, I hope it helps you with much love for you.</div> ----- |<center>https://images.hive.blog/DQmUiyPRaFp57utraTvbXzcCYamm8hiRfZKfZYBYR1stczn/Screenshot_20220221-111738.png</center>| |-| |<center>Video</center>| |-| ----- <center> [](https://3speak.tv/watch?v=alexandersw020/mmdkntbf) <center>▶️ [Watch on 3Speak](https://3speak.tv/watch?v=alexandersw020/mmdkntbf)</center> -------- ---------------- |<center>Ejercicio Nº 1</center>|<center>Exercise Noº 1</center>| |-|-| <div class="text-justify"><div class="pull-left">Dips en paralelas con protracción escapular, este ejercicio se realiza mayormente con la protracción escapular para fortalecer esa zona la cual la plancha requiere y trabajamos al mismo tiempo el deltoide mientras mas protracción tenga mejor son los resultados. </div> <div class="text-justify"><div class="pull-left">Dips in parallel with scapular protraction, this exercise is performed mostly with scapular protraction to strengthen that area which the plank requires and we work at the same time the deltoid the more protraction you have the better the results. </div> ----- |<center>https://images.hive.blog/DQmZRiHhwZUZiyXhi3GU7n2ahCSnhBPuAgQjJ2ZogLip7ow/Screenshot_20220305-033130.png https://images.hive.blog/DQmdDVGZAEVjws2bGY3bPXgWKn936bWuaiGkgVa8ff7fciW/Screenshot_20220305-033117.png</center>| |-| ---- |<center>Ejercicio Nº 2</center>|<center>Exercise Noº 2</center>| |-|-| <div class="text-justify"><div class="pull-left">El ejercicio numero dos que hago siempre son los aguantes de tuck de plancha minimo 10 seg o mas luego estiro a L-sit 10 seg o mas depende de la dificultad que requiera en este momento, este ejercicio lo hago después de hacer el empuje para acostumbrar el hombro y el lumbar al movimiento, ya que necesitamos la suficiente fuerza en el hombro para ejecutar la plancha </div> <div class="text-justify"><div class="pull-left">The exercise number two that I always do are the plank tuck holds minimum 10 sec or more then I stretch to L-sit 10 sec or more depending on the difficulty required at this time, this exercise I do after doing the push to accustom the shoulder and lumbar to the movement, as we need enough strength in the shoulder to execute the plank. </div> ----- |<center>https://images.hive.blog/DQmQgANkcdv3i4SSGdWQRmJi7Njs8GwSgR9R962kaKzAdme/Screenshot_20220305-033148.png https://images.hive.blog/DQmNnnwXFb6ifQTo5KTSG95TdHTE3BHSV36aKG8jzXvMShy/Screenshot_20220305-033159.png</center>| |-| ---- |<center>Ejercicio Nº 3</center>|<center>Exercise Noº 3</center>| |-|-| <div class="text-justify"><div class="pull-left">Ejercicios numero 3 son las Push up de lean plancha con protracción escapular este ejercicio es otro de los importantes porque nos ayuda igualmente con la fuerza de la protracción escapular, y el deltoide anterior el cual es donde necesitamos fuerza para la straddle plancha o full plancha </div> <div class="text-justify"><div class="pull-left">Exercise number 3 is the Push up of lean plank with scapular protraction, this exercise is another important one because it also helps us with the strength of the scapular protraction, and the anterior deltoid which is where we need strength for the straddle plank or full plank. </div> ----- |<center>https://images.hive.blog/DQmYHBP9SwpAVQmvy6JNvNyWzfF3nHr6nZuXJWqyZDtSMiM/Screenshot_20220305-033223.png https://images.hive.blog/DQmekemX2yqh9KWmX8tu7RWVQWTBhWKFQnVcYQTSvGLJrdJ/Screenshot_20220305-033236.png</center>| |-| ---- |<center>Ejercicio Nº 4</center>|<center>Exercise Nº 4</center>| |-|-| <div class="text-justify"><div class="pull-left">El cuarto ejercicio son las push up en pica, las push up en pica son buenísimas para empezar nos dara fuerza para hacer el handstand o pino y tambien no da la fuerza suficiente para la plancha tambien depende como lo trabajemos en este casi lo estamos trabajando para las dos cosas. </div> <div class="text-justify"><div class="pull-left">The fourth exercise is the push up in pike, the push up in pike is very good to start it will give us strength to do the handstand or pike and also does not give enough strength for the plancha also depends on how we work it in this almost we are working for both things. </div> ----- |<center>https://images.hive.blog/DQmaVKBfEKxEBHWXREW5epeKcJrdjpENN1RPz87VB4WQjKT/Screenshot_20220305-033250.png https://images.hive.blog/DQmdQ5Zasc2DePxyX7PE6C55rxtvK2aSGQ59d8Xwfv3XeXM/Screenshot_20220305-033244.png</center>| |-| ---- <center>***</center> --- <div class="text-justify"><div class="pull-left">Gracias por ver esta publicación con mucho cariño para ustedes amigos de hive espero que les guste , nos vemos en una próxima publicación.</div> <div class="text-justify"><div class="pull-right"> Thanks for watching this post with much love for you hive friends I hope you like it, see you in a next post.</div> ------- ------- |<center><a href="https://www.instagram.com/alexandersw020/"><img src="https://images.hive.blog/DQmShCCTFunAEBnp8fykeXsMwsH8CBM36aqiyfsVPXcv5br/image.png"><br/></a></center>| |---| -------------------------------- # <center> <div class="phishy"> ▂▃▄▅▆▇█▓▒░Alexander░▒▓█▇▆▅▄▃▂ </div> </center> ## <center> <div class="phishy">Inspirar Motivacion SW</div> </center> ------ <center>***</center> |<center>Créditos</center>|<center>Credits</center>| |-|-| |<center>Cámara</center>|<center>Camera</center>| |<center>@alvis-sw </center>|<center>@alvis-sw</center>| |<center>Producción</center>|<center>Prodution</center>| |<center>@alexandersw020</center>|<center>@alexandersw020</center>| |<center>Musicalización</center>|<center>Music</center>| |-|-| |<center>La música usada en la producción de este video esta libre de derechos de autor</center>|<center>The music used in the production of this video is royalty free. free</center>| |<center><a href="https://www.youtube.com/watch?v=TW9d8vYrVFQ&ab_channel=NoCopyrightSounds" >Elektronomia - Sky High [NCS Release]</a></center>| |-| ------ ------ <center>-*@alexandersw020 - Creando Contenido de Calidad***-</center> # <center>¿Quieres saber más de mí?</center> <center>[](https://www.instagram.com/alexandersw020/) --- <center>▶️ [3Speak](https://3speak.tv/watch?v=alexandersw020/mmdkntbf)</center> --- --- ---