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Straddle Planche - Día 3 de 30 se nota progreso - Me sentía algo pesado, pero se logró [ESP|ENG]

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Straddle Planche - Day 3 of 30 progress is noticeable - I felt a little heavy, but it was achieved [ESP|ENG]

--- _**STREET WORKOUT COMMUNITY**_
--- ![STRADDLE PLANCHE 3.jpg](https://files.peakd.com/file/peakd-hive/isaaccrsw/23wX9z7SsE5akZwYK2rEHUGABXCoUnkCrSzB36zEq2VbQKL65TzFTz4GRK1FX9JCToQYr.jpg) [Flyer creado por @darcdesigns17](https://www.instagram.com/darc_designs17/) _{[Flyer creado por @darcdesigns17](https://www.instagram.com/darc_designs17/)} ---

*Hola que tal mi gente de #hive y #swc espero se encuentren muy bien. Para este post compartiré el tercer día de entrenamiento de la **Straddle Planche**. En esta oportunidad me encontré con los famosos días en que nos sentimos algo cargados. Sentimos que nuestro cuerpo pesa de mas. A parte, por ser un entrenamiento progresivo, para esta semana subimos las series, y mantuvimos las mismas repeticiones. Ya sin mas que comentar mi gente, vamos con el contenido.* --- *Hello, how are my people from #hive and #swc, I hope you are well. For this post I will share the third day of **Straddle Planche** training. On this occasion I came across the famous days when we feel somewhat burdened. We feel that our body weighs more. Additionally, because it is a progressive training, for this week we increased the series, and maintained the same repetitions. Without further comment my people, let's get to the content.*

![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) # *Straddle Planche* ---

*La **Straddle Planche** es un elemento nivel avanzado de la calistenia, ubicado en la zona de fuerza de empuje y palancas. El elemento mas deseado por los atletas que hacen vida en las competencias, su estética simplemente es super llamativa. Pero aun mas importante, nos deja a solo un paso de la aclamada **Full Planche**.* *Consiste en colocar el cuerpo paralelo al suelo realizando una palanca de segundo grado. Físicamente hablando, es una locura. Se realiza en suelo, paralelas, barras fijas, anillas, tacos, donde sea. Los músculos implicados o los que mayor activación muestran son: Deltoides (hombros), serrato, Core (abdomen), Glúteos y algo de Gastrocnemios (pantorrillas) estos dos últimos por tema de estética y prevención de lesiones en lumbar, es importante trabajarlos.* *Algo mas que podemos agregar de este elemento, es que es sumamente técnico, por ende es necesario dominar cada progresión, de esa manera será mucho mas fácil la forma final.* --- >*The **Straddle Planche** is an advanced level element of calisthenics, located in the area of pushing force and levers. The most desired element by athletes who live in competitions, its aesthetic is simply super striking. But even more important, it leaves us just one step away from the acclaimed **Full Planche**.* >*It consists of placing the body parallel to the ground performing a second degree lever. Physically speaking, it's crazy. It is done on the ground, parallel bars, fixed bars, rings, studs, wherever. The muscles involved or those that show the greatest activation are: Deltoids (shoulders), serratus, Core (abdomen), Glutes and some Gastrocnemius (calves), these last two for aesthetic reasons and prevention of lumbar injuries, it is important to work on them.* >*Something else we can add about this element is that it is extremely technical, therefore it is necessary to master each progression, that way the final form will be much easier.*

![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) # *Rutina* *Routine* ---

***3x2 Negativa de Straddle Planche*** ***3x2 Rana a Straddle Planche con banda*** ***3x2 Rana a Rana ADV*** ***3x10" Isométrico de Rana*** --- ***3x20seg Lean Planche Straddle*** ***10 Flexiones en Lean Planche*** ***10 Press Lean planche a Pike*** ***10 Flexiones Pike***

***3x1 Negative Straddle Planche*** ***3x3 Frog to Straddle Planche with band*** ***3x3 Frog to Frog ADV*** ***3x1 Frog Isometric*** --- ***3x20sec Lean Planche Straddle*** ***10 Push-ups in Lean Planche*** ***10 Press Lean Planche to Pike*** ***10 Pike Push-ups***

![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) # *Gif* --- *Negativa de Straddle Planche* _{*Negative Straddle Planche*} ![1.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23xekBWGg6CoPcJPVQxHrG8gNu5GXBMYbKkjZQFGpbwd4QJz66YKqqbyz8DMpmCs4DmJY.gif) --- *Rana a Straddle Planche con banda* _{*L-sit to Pino and negative to Rana*} ![3.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23w2oLAETCF7Kg44omBT3BM1jRBRzQSRfSj8L62ygeYgSyAYDWw3ipaDUWY2ECxkaYh8g.gif) --- *Rana a Rana ADV* _{*Frog to Frog ADV*} ![Rana a Rana Adv.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23vi1t79TDz7ieTaKASzHeUMvUfaj8nsgndqKdhgxgmKoYsAMM7rPht7S6pky24VW7NbE.gif) --- *Isométrico de Rana* _{*Frog Isometric*} ![Rana Isométrica.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23wCEE8kUX5ybmqMdm5s458qtuDheqNNKZayhaTDe8Qwfk59oyPDwqX4CDEsrKQE3sehZ.gif) --- *Lean Planche Straddle* _{*Lean Planche Straddle*} ![Straddle Lean Planche.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23wMefktLbLtrPGnScAavSBcGpUkTQx3hX8VpbwWxD2Z5kpnzRdHZirfju2dHS4UbdQK6.gif) --- *Flexiones en Lean Planche* _{*Lean Planche Push-ups*} ![6.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23uQvx44C17mffWtwFFszwjUgAZTkTuaSRfACaXkncTdovPZft4XBDSe19FN6ShukAhiv.gif) --- *Press Lean planche a Pike* _{*Press Lean Planche to Pike*} ![7.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23u67GRgChnDu3bYzNWbbAS9WKmeF57QJ8oSrd6WE5SKamuR4hZE1fbjuNPc6VyZ1uAEE.gif) --- *Flexiones Pike* _{*Pike Push Ups*} ![Flexiones Pike.gif](https://files.peakd.com/file/peakd-hive/isaaccrsw/23w2wS8e3RTMvTZkawt3m2SC3U6wsk8MmXg8Ftd7Ju6wz7hjzY1MaG1D9y33HRLbkzee4.gif) ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)

*Sin más que agregar, espero les haya gustado el post y la rutina también. Queda de más recordar que antes de cada entrenamiento es imprescindible realizar un calentamiento de unos 20 minutos como mínimo, ya que así rendiremos aún más en cada entrenamiento. Nos vemos en un próximo post.* > *Without more to add, I hope you liked the post and the routine too. It remains to remember that before each training session it is essential to warm up for at least 20 minutes, since this way we will perform even more in each training session. See you in a next post.*

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