[ismael.mendez]

tutorial tuck planche [ESP-ENG]

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Tuck Planche Tutorial [ESP-ENG]

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STREET WORKOUT COMMUNITY

Si aún no puedes realizar la tuck planche, no te preocupes, hoy aprenderás la técnica correcta y los cuatro mejores ejercicios para conseguirla rápidamente.
Técnica de la tuck planche:

1. Rota tus manos hacia afuera y colócalas en el suelo al ancho de tus hombros.
2. Realiza una depresión de hombros (alejar los hombros de las orejas) y una protracción escapular (sacar las escápulas hacia afuera).
3. Mantén los brazos rectos en todo momento. Ejercicios recomendados:
4. Intentos de tuck planche: Con un ligero salto, intenta mantener la postura durante un segundo. Realiza 3-4 intentos por 4 series.
5. Lean planche: Aplica la misma técnica que en la tuck planche. Grábate para corregir tu forma. Hazlo durante 10-15 segundos por 4 series.
6. Flexiones escapulares: Apoya solo las rodillas y realiza flexiones para fortalecer las escápulas. Haz 10 repeticiones por 4 series.
7. Flexiones en pica: Fortalecen los hombros. Si no puedes, haz flexiones normales. Realiza 10 repeticiones por 4 series.
   Descansa de 3 a 4 minutos entre series y realiza esta rutina de 2 a 3 veces por semana para lograr la tuck planche en poco tiempo. Si te gustó el video, considera darle un like y compartirlo. ¡No olvides seguir para más contenido de calistenia y fitness!

If you can't do the tuck planche yet, don't worry, today you'll learn the correct technique and the four best exercises to get it done quickly. Tuck planche technique: 1. Rotate your hands outward and place them on the floor shoulder-width apart. 2. Perform shoulder depression (pulling your shoulders away from your ears) and scapular protraction (pulling your shoulder blades outward). 3. Keep your arms straight at all times. Recommended exercises: 1. Tuck planche attempts: With a slight jump, try to hold the pose for one second. Perform 3-4 attempts for 4 sets. 2. Lean planche: Apply the same technique as the tuck planche. Record yourself to correct your form. Do this for 10-15 seconds for 4 sets. 3. Scapular flexion: Stand on your knees only and perform flexions to strengthen your shoulder blades. Do 10 reps for 4 sets. 4. Pike Push-Ups: Strengthens the shoulders. If you can't, do regular push-ups. Do 10 reps for 4 sets. Rest 3-4 minutes between sets and do this routine 2-3 times a week to achieve the tuck planche in no time. If you enjoyed the video, consider giving it a like and sharing it. Don't forget to follow for more calisthenics and fitness content!

Gracias amigos lectores, nos vemos en una próxima publicación

Thank you reader friends, see you in a future post

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*Créditos	Credits*
*Cámara	Camera*
@ismael.mendez	@ismael.mendez

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Comments

[helian-sw]

Buen post 🔥

[dilanbrad]

Excelente post mi brot

[ravicmu]

buen tutorial para practicarlo en casa

[sw-kleymer]

Nada mal!!

[omarzv-sw]

Un tutorial muy completo para conseguir esa tuck planche!

[kley-sw]

Buena rutina

[wilber-sw]

Que gran entrenamiento bro💪🏻

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[manuelramos]

Bien! Ismael! Execelente hermano! Felicidades buen tutorial por medio de imágenes! Espero sigas compartiendo con todos nosotros tu progreso y entusiasmo! Vamos por más!