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![tRJ7qELcmVxQjNBj_1743679990976.webp](https://cdn.liketu.com/media/omarzv-sw/images/tRJ7qELcmVxQjNBj_1743679990976/tRJ7qELcmVxQjNBj_1743679990976.webp)
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![hpxfItEmDvaJREY0_1743680027131.webp](https://cdn.liketu.com/media/omarzv-sw/images/hpxfItEmDvaJREY0_1743680027131/hpxfItEmDvaJREY0_1743680027131.webp)
![44n1yYxqx86IV6PB_1743680047662.webp](https://cdn.liketu.com/media/omarzv-sw/images/44n1yYxqx86IV6PB_1743680047662/44n1yYxqx86IV6PB_1743680047662.webp)
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# <center>ESPAÑOL 🇪🇸</center>

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<div class="text-justify">
<p>
Un cordial saludo a toda la comunidad de Hive, incluyendo a Liketu y a mis compañeros de SWC. Espero que estén disfrutando de un día lleno de éxitos. En esta ocasión, quiero compartirles los pormenores de mi reciente rutina de entrenamiento, enfocada principalmente en fortalecer la plancha, específicamente la flexión. Aunque solía ser mi punto fuerte, desde que me he dedicado más al press, se ha convertido en un desafío personal.

Comencé con estiramientos suaves para aliviar la tensión muscular del día anterior, preparando mi cuerpo para la actividad física. Luego, realicé 150 saltos de cuerda para activar los músculos y mejorar mi resistencia. 

Durante la rutina, hice algunas pruebas en tuck advance, aunque no fueron muy significativas. Sin embargo, las flexiones en half fueron un gran descubrimiento, ya que me permiten controlar la intensidad del ejercicio y obtener mejores resultados. Realicé aproximadamente 4 series de flexiones de half planche, buscando estimular al máximo mis músculos. A pesar del cansancio, estoy muy satisfecho con los resultados obtenidos.

Eso es todo por hoy. ¡Gracias por su apoyo y nos vemos pronto!
</p>
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# <center>ENGLISH 🇺🇸</center>

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><div class="text-justify">
<p>
Greetings to the entire Hive community, including Liketu and my fellow SWC members. I hope you're enjoying a successful day. This time, I want to share the details of my recent workout routine, focused primarily on strengthening the planchette, specifically the push-up. Although it used to be my strong suit, since I've been focusing more on the press, it's become a personal challenge.

I started with gentle stretches to relieve muscle tension from the day before, preparing my body for physical activity. Then, I did 150 jump rope jumps to activate my muscles and improve my endurance.

During the workout, I did some tuck advance exercises, although they weren't very significant. However, half planchette push-ups were a great discovery, as they allow me to control the intensity of the exercise and achieve better results. I performed approximately four sets of half planche push-ups, seeking to maximize my muscle stimulation. Despite being tired, I'm very satisfied with the results.

That's all for today. Thank you for your support and see you soon!
</p>
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https://images.hive.blog/DQmeG5Bv1gKu2rQFWA1hH3QxzLzgzDPhDwieEEpy4WPnqN4/Dise%C3%B1o_sin_t%C3%ADtulo__4_-removebg-preview.png

|<center>Gracias por ver mi publicacion nos veremos pronto💪🏻.</center>|<center>Thank you for viewing my post we will see you soon💪🏻.</center>
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|<center>Créditos</center>|<center>Credits</center>|
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|<center>Cámara🎞️</center>|<center>Camera🎞️</center>|
|<center>@omarzv-sw</center>|<center>@omarzv-sw</center>|
|<center>Imágenes y separadores</center>|<center>Images and separators</center>|
|<center>@omarzv-sw</center>|<center>@omarzv-sw</center>|
|<center>dispositivo</center>|<center>device</center>|
|<center>TECNO SPARK 10 Pro</center>|<center>TECNO SPARK 10 Pro</center>|
|<center>Fecha</center>|<center>Date</center>|
|<center>03/04/2025</center>|<center>04/03/2025</center>|

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|<center><a href="https://hive.blog/trending/hive-108943![omarzv-sw]"><img src="https://images.hive.blog/DQmRoHaVPUiTagwviNmie8Ub5j4ZW1VcJGycZebmiH8ZdH5/SWC%20(1).png"><br/></a></center>
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<center>
### EDITION DETAILS
</center>

Photo editor: picsart
Translator: <a href="https://translate.google.com/?hl=es&tab=TT"><strong>Translate Google</strong></a>
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<center><h1>🔸Cada día superando mi mejor versión🔸</h1></center>

<center><h1>🔸Every day surpassing my best version🔸</h1></center>

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|<center>![WhatsApp Image 2025-03-29 at 13.14.29.jpeg](https://images.hive.blog/DQmdrTGtD5RzzsaVExXw5by8UjmDMJEVPYMdQKGsoTzG9ia/WhatsApp%20Image%202025-03-29%20at%2013.14.29.jpeg)</center>
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|<center>Si te gusto mi contenido puedes visitar mis redes sociales</center>|<center>If you liked my content you can visit my social networks</center>|
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|<center>[![](https://images.hive.blog/DQmQJeGKQVsYFDFnHxgTHyNdrZxQmjLSJxz1wLB5HJDaZV3/Dise%C3%B1o_sin_t%C3%ADtulo__6_-removebg-preview.png)](https://www.instagram.com/omarv_zg?igsh=aTFzdmNvamQxbWdh)</center>|<center>[![](https://images.hive.blog/DQmYfJ7SsTGpkR6gWoyLzo4pGrxnFopkcKzRVjgE6NRRXQL/Dise%C3%B1o_sin_t%C3%ADtulo__7_-removebg-preview.png)](https://3speak.tv/user/omarzv-sw)</center>
<center>[![image.png](https://images.hive.blog/DQmWwwMxCMVYNsaDQ6Aq45bbsYoQjG8mx3NtVxdSaVAFtPt/image.png)
](https://www.youtube.com/@Zambranoomarzg)</center>
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For the best experience view this post on [Liketu](https://liketu.com/@omarzv-sw/mejorando-las-flexiones-de-half-planche-esp-eng)