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      "body": "---\n\n<center>\n![](https://images.ecency.com/DQmcwG4VqCeoMSjEDyTvnQ69e6ivQw2bdMzHfqrqRVHHiqq/1758061706663.jpg)</center>\n\n<center>Rutina tranquila de full planche ESP-ENG </center>\n\n<center>Relaxed full planche routine ESP-ENG\n</center>\n\n---\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n---\n|<center>Español</center>|<center>English</center>\n|-|-|\n------\n<div class=\"text-justify\"><div class=\"pull-left\"> ‎Hola y bienvenidos a mis queridos lecturas  y lectures de la comunidad,el día de hoy con cariño les traigo,Rutina tranquila de full planche. Últimamente he estado muy pero muy pesado en los entrenamientos poca resistencia y ni hablar de los aguantes, poco a poco voy buscando solución para eso y pues como siempre estoy entrenando o estudiando, les traje una rutina tranquila de full planche, una rutina de 5 ejercicios \n‎ Cada uno de los siguientes ejercicios tiene un enfoque específico que contribuye al desarrollo de la fuerza y la técnica necesarias para lograr una full planche. Aquí les explico brevemente cada uno:\n‎1. Flexiones en pino (4 × 8) : Fortalecen los hombros, muñecas y el core, aumentando la estabilidad y control en la posición invertida, que es clave para la full planche.\n‎2. Flexiones de straddle planche con aguante (4 × 4) : Este ejercicio trabaja la fuerza de los hombros y el core mientras te acostumbra a la posición de planche, permitiendo un ajuste gradual al peso corporal en esa postura.\n‎3. Flexiones en advance (4 × 10) : Mejora la fuerza de los músculos pectorales, tríceps y deltoides, y ayuda a desarrollar la resistencia en la posición de planche, esencial para mantener el equilibrio.\n‎4. Flexiones de lean planche en agarre supino (4 × 12) : Este ejercicio se centra en la inclinación hacia adelante, lo que aumenta la activación del core y mejora la transferencia de fuerza hacia la planche.\n‎5. Aguantes de lean planche al fallo (4 repeticiones): Fomentan la resistencia isométrica en los músculos necesarios para sostener la planche, permitiendo que el cuerpo se adapte a mantener la posición por más tiempo.\n‎Combinando estos ejercicios, se trabaja en la fuerza, la técnica, y la resistencia, aspectos esenciales para alcanzar una full planche de manera efectiva, en mi caso mejorarla.\n‎ Últimamente mis estáticos y mi progreso han estado muy estancados y pues estaré buscando un nuevo enfoque para los entrenamientos, mientras tanto estare haciendo rutinas de este tipo\n</div>\n\n <div class=\"text-justify\"><div class=\"pull-right\">\nHello and welcome to my beloved readings and lectures of the community. Today, with love, I bring you a relaxing full planche routine. Lately, I've been very, very slow in training, with little endurance, and not to mention my endurance. Little by little, I'm looking for a solution for that. Since I'm always training or studying, I've brought you a relaxing full planche routine, a 5-exercise routine.\nEach of the following exercises has a specific focus that contributes to developing the strength and technique necessary to achieve a full planche. Here's a brief explanation of each one:\n1. Handstand Push-Ups (4 × 8): Strengthens the shoulders, wrists, and core, increasing stability and control in the inverted position, which is key to the full planche.\n2. Straddle Planche Push-Ups with Hold (4 × 4): This exercise builds shoulder and core strength while acclimating to the planche position, allowing for a gradual adjustment to bodyweight in that position.\n3. Forward Push-Ups (4 × 10): Improves the strength of the pectorals, triceps, and deltoids, and helps develop endurance in the planche position, essential for maintaining balance.\n4. Supinated Grip Lean Planche Push-Ups (4 × 12): This exercise focuses on leaning forward, which increases core activation and improves the transfer of force into the planche.\n5. Lean Planche Holds to Failure (4 reps): These exercises build isometric endurance in the muscles needed to sustain the planche, allowing the body to adapt to holding the position longer.\nBy combining these exercises, you work on strength, technique, and endurance, all essential aspects for effectively achieving a full planche, or in my case, improving it.\nLately, my statics and progress have been very stagnant, and I'll be looking for a new approach to training. In the meantime, I'll be doing routines like this.\n</div>\n\n------\n<div class=\"text-justify\"><div class=\"pull-left\"><center>Gracias amigos lectores, nos vemos en una próxima publicación.</center></div>\n<div class=\"text-justify\"><div class=\"pull-right\"><center>Thank you reader friends, see you in a future post.</center></div>\n\n------\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n\n<center>\n![](https://images.ecency.com/DQmPQPFLWm2ZJwnNnXsg24Xkjgjhb2KSTGGxUQZ7Q4EjALo/1758061746817.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmei1ssRyePurVLVAvyp1U4eBwTPYQ2nQF19pLaErBJVQR/1758061834683.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmQX5bZRZ7gJgxXwZ98ggVFHnX9Ttj9iinVo9R2PJ9BuzJ/1758061880275.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmb8JENwqGTbwbsKMYf3kv2XNaaPxQtMudWY7sbBLx6atC/1758061919992.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmaUxHNee8oej4U6beV4yTs5zMYtENNd5aPcMuf1D3zi78/1758061953645.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmZCt29utDiRBTreJCiLix5UJYC13gbfCHXrrjaeRtcGVG/1758061979842.jpg)\n</center>\n\n<center>\n![](https://images.ecency.com/DQmZCt29utDiRBTreJCiLix5UJYC13gbfCHXrrjaeRtcGVG/1758062027927.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmcSy9RP8QegFtMaiis5yuW7Aoij2tEVRfoyoCuvx6c9Z2/1758062065318.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmVaxZtgc71zzYB7nAoMJbBvorVvRp9qvbRzPtyj3g4Bam/1758062128345.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmXKMDG6fLVriNUEdKvSdGzVm88M45u4LQsYmwi2Cnb9a6/1758062163778.jpg)</center>\n\n\n----\n|<center>Créditos</center>|<center>Credits</center>|\n|-|-|\n|<center>Cámara</center>|<center>Camera</center>|\n|<center>@killer-sw</center>|<center>  @killer-sw</center>|\n\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n\n|<center>Herramientas de edición y Producción</center>|<center>Editing and Production Tools</center>|\n|-|-|\n|<center>Traductor: <a href=\"https://www.deepl.com/es/translator/\"><strong>DeepL</strong></a></center>|<center>Translator: <a href=\"https://www.deepl.com/es/translator/\"><strong>DeepL</strong></a></center>|\n|<center>Editor de fotos: <a href=\"https://lightroom.adobe.com/\"><strong>Lightroom</strong></a></center>|<center>Photo editor: <a href=\"https://lightroom.adobe.com/\"><strong>Lightroom</strong></a></center>|\n|<center>Dispositivos: <a href=\"https://www.mi.com/es/product/poco-f5-pro/\"><strong>TECNO SPARK GO</strong></a></center>|<center>Devices:  <a href=\"https://www.mi.com/es/product/poco-f5-pro/\"><strong>tu telefono</strong></a></center>|\n\n\n\n\n\n<center>![swc peque.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23tveWQgaHZUWrdaFmFeCuDnCpYjnMPTGqtj5kMWRVzW7QbwJYPZZzx7NcT3qbwxoFCfU.png)</center>\n\n\n\n|<center>¿Quieres saber más de mí?</center>|\n|-|\n| <center>Want to know more about me?</center>|\n\n\n\n|<center><div class=\"phishy\">INSTAGRAM</div></center>|\n|-|\n|<center><a href=\"https://instagram.com/tu nombre de instagram/\"><img src=\"https://images.hive.blog/DQmV2hBheBVo9QWTXCxvqRqe4Fsg6kFTGggsTNGga9gTUHm/Insta.png\"></br></a></center>|",
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      "body": "---\n\n<center>\n![](https://images.ecency.com/DQmcm4aGQ8ebdy8Kbn8tZ9THu4KSrcsnuFhePANR8ayfFKr/1757543714802.jpg)</center>\n\n<center>Rutina sencilla de front lever ESP-ENG </center>\n\n<center>Simple front lever routine ESP-ENG\n</center>\n\n---\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n---\n|<center>Español</center>|<center>English</center>\n|-|-|\n------\n<div class=\"text-justify\"><div class=\"pull-left\"> ‎Hola y bienvenidos a mis queridos lecturas  y lectures de la comunidad,el día de hoy con cariño les traigo, Una rutina ramdon de básicos. En los días que no tengo nada de fuerza hago rutinas como estás, rutinas sencillas para no perder el día y tener un entendimiento adecuado.\n‎A continuación les estaré dando un breve explicación de los ejercicios de esta rutina.\n‎ 1. Aguante de half abierto al fallo (4 repeticiones) : Este ejercicio se centra en la posición de medio front lever, lo que ayuda a desarrollar la fuerza isométrica en los músculos del core y la espalda. Al aguantar hasta el fallo, trabajas la resistencia y la estabilidad en esa posición.\n‎2. Dominadas avanzadas estrictas (4 × 10) : Estas dominadas enfatizan el uso de los músculos de la espalda, los hombros y los brazos. Al mantener una técnica estricta, se mejora la fuerza general de tracción, que es crucial para levantar y mantener el cuerpo en la posición de front lever.\n‎3. Tablillas (4 × 8) : Este ejercicio es excelente para fortalecer el core y la parte baja de la espalda. Una buena estabilidad en el core es esencial para mantener el front lever, ya que te permite controlar la pelvis y la columna.\n‎4. Muscle-ups (4 × 10) : Aunque es un ejercicio más avanzado, los muscle-ups requieren una fuerte combinación de fuerza de tracción y empuje. Ayudan a desarrollar la potencia y la unión de ambos movimientos, lo que es beneficioso para transiciones y fuerza en el front lever.\n‎5. Aguantes avanzados (4 repeticiones al fallo) : Similar al aguante de half abierto, pero en este caso se trabaja en posiciones más avanzadas. Esto aumenta la fuerza isométrica y la resistencia, esenciales para sostener el front lever completo.\n‎Estos ejercicios, en conjunto, abordan diferentes áreas de fuerza y resistencia necesarias para ejecutar y mantener un front lever de manera efectiva y en mi caso no perder el día al mismo tiempo teniendo un entendimiento efectivo\n</div>\n\n\n\n\n <div class=\"text-justify\"><div class=\"pull-right\">Hello and welcome to my beloved readings and lectures community. Today, with love, I bring you a random basics routine. On days when I have no strength at all, I do routines like these, simple routines to keep the day going and have a proper understanding.\nBelow, I'll give you a brief explanation of the exercises in this routine.\n1. Half-Wide Hold to Failure (4 reps): This exercise focuses on the half front lever position, which helps develop isometric strength in the core and back muscles. By holding to failure, you build endurance and stability in that position.\n2. Advanced Strict Pull-Ups (4 × 10): These pull-ups emphasize the use of the back, shoulder, and arm muscles. By maintaining strict technique, overall pulling strength is improved, which is crucial for lifting and holding the body in the front lever position.\n3. 3. Planks (4 × 8): This exercise is excellent for strengthening the core and lower back. Good core stability is essential for maintaining the front lever, as it allows you to control your pelvis and spine.\n4. Muscle-ups (4 × 10): Although a more advanced exercise, muscle-ups require a strong combination of pulling and pushing strength. They help develop power and the integration of both movements, which is beneficial for transitions and strength in the front lever.\n5. Advanced Holds (4 reps to failure): Similar to the half-open hold, but this time you work in more advanced positions. This increases isometric strength and endurance, essential for holding the full front lever.\n6. These exercises, together, address different areas of strength and endurance needed to execute and maintain a front lever effectively and, in my case, not waste the day while maintaining an effective understanding of the front lever.\n</div>\n\n------\n<div class=\"text-justify\"><div class=\"pull-left\"><center>Gracias amigos lectores, nos vemos en una próxima publicación.</center></div>\n<div class=\"text-justify\"><div class=\"pull-right\"><center>Thank you reader friends, see you in a future post.</center></div>\n\n------\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n\n<center>\n![](https://images.ecency.com/DQmST3Jy3NpBC7SGJSoSVdYyXWDXJH9zi6M9Nz4qc8Lkovy/1757543883242.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmcnoU9cTYAGXJxT37RMf3qKibazUQUXdXztrBqMkiKe5N/1757543910961.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmatL7ktszfs3sAJ1YVZwzS9r7PBJhRCZJm3AJoMnBRfey/1757543942915.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmVNhrsfNsetuDYQuBqjLtDUsxjmetBfX9nqthNEQEAgPV/1757543977572.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmNNiEB4KL5bvjJeHajvWnz5b6tQGvZGcUSrwoVZzHvR5W/1757544006558.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmTqmM3DP6ApJieeFvXm8hW2GLuEPvAd1nJfqAXeGHVeDD/1757544035471.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmP15LZwkzQRhg8vaNc1TYsx9PX3kDAicRNp5cgZ6XRyWK/1757544072120.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmcm4aGQ8ebdy8Kbn8tZ9THu4KSrcsnuFhePANR8ayfFKr/1757544099476.jpg)\n</center>\n\n<center></center>\n\n<center></center>\n\n----\n|<center>Créditos</center>|<center>Credits</center>|\n|-|-|\n|<center>Cámara</center>|<center>Camera</center>|\n|<center>@killer-sw</center>|<center>  @killer-sw</center>|\n\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n\n|<center>Herramientas de edición y Producción</center>|<center>Editing and Production Tools</center>|\n|-|-|\n|<center>Traductor: <a href=\"https://www.deepl.com/es/translator/\"><strong>DeepL</strong></a></center>|<center>Translator: <a href=\"https://www.deepl.com/es/translator/\"><strong>DeepL</strong></a></center>|\n|<center>Editor de fotos: <a href=\"https://lightroom.adobe.com/\"><strong>Lightroom</strong></a></center>|<center>Photo editor: <a href=\"https://lightroom.adobe.com/\"><strong>Lightroom</strong></a></center>|\n|<center>Dispositivos: <a href=\"https://www.mi.com/es/product/poco-f5-pro/\"><strong>TECNO SPARK GO</strong></a></center>|<center>Devices:  <a href=\"https://www.mi.com/es/product/poco-f5-pro/\"><strong>tu telefono</strong></a></center>|\n\n\n\n\n\n<center>![swc peque.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23tveWQgaHZUWrdaFmFeCuDnCpYjnMPTGqtj5kMWRVzW7QbwJYPZZzx7NcT3qbwxoFCfU.png)</center>\n\n\n\n|<center>¿Quieres saber más de mí?</center>|\n|-|\n| <center>Want to know more about me?</center>|\n\n\n\n|<center><div class=\"phishy\">INSTAGRAM</div></center>|\n|-|\n|<center><a href=\"https://instagram.com/tu nombre de instagram/\"><img src=\"https://images.hive.blog/DQmV2hBheBVo9QWTXCxvqRqe4Fsg6kFTGggsTNGga9gTUHm/Insta.png\"></br></a></center>|",
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      "body": "---\n\n<center>\n![](https://images.ecency.com/DQmQB6vBRmdm1nWmTRDBDNUsGzjH3P73ckKLoPBkx7jTsdb/1757370663782.jpg)</center>\n\n<center>Rutina ramdon ESP-ENG </center>\n\n<center>Random routine ESP-ENG\n</center>\n\n---\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n---\n|<center>Español</center>|<center>English</center>\n|-|-|\n------\n<div class=\"text-justify\"><div class=\"pull-left\"> ‎Hola y bienvenidos a mis queridos lecturas  y lectures de la comunidad,el día de hoy con cariño les traigo, Una rutina ramdon de básicos. Literalmente no sabía que hacer hoy, si rutina de full planche o de front lever así que me puse a hacer los ejercicios que se van a estar mencionando en breve.\n‎ Cada uno de esos ejercicios tiene un propósito específico y contribuye al desarrollo de diferentes aspectos de la fuerza y la resistencia muscular. Aquí les  dejo un breve desglose:\n‎1. Dominadas pronas (5 × 10): Trabajan principalmente la espalda, los bíceps y los músculos del core. Ayudan a desarrollar fuerza en la parte superior del cuerpo.\n‎2. Dominadas supinas (5 × 10): Similar a las dominadas pronas, pero con un enfoque mayor en los bíceps y el pecho. La posición de las manos cambia el enfoque muscular.\n‎3. Fondos con escápula (4 × 10) : Se centran en el tríceps y el pecho, además de activar los músculos de la escápula, lo que es importante para la estabilidad del hombro.\n‎4. Elevaciones de piernas en paralelas (5 × 10) : Enfocadas en los abdominales, especialmente el recto abdominal y los flexores de la cadera. Ayudan a mejorar la fuerza del core.\n‎5. Flexiones normales (4 × 10) : Ejercicio fundamental que trabaja el pecho, los tríceps y los hombros, además de implicar el core para mantener la estabilidad.\n‎6. Flexiones diamantes (4 × 10) : Estas flexiones se centran más en los tríceps y la parte interna del pecho, ofreciendo un desafío adicional en comparación con las flexiones normales.\n‎7. Aguanté al fallo de advance (5 repeticiones) : Este ejercicio es un enfoque de resistencia que te lleva al límite, ayudando a mejorar la fuerza máxima y la resistencia muscular.\n‎En conjunto, estos ejercicios ofrecen un entrenamiento completo que abarca múltiples grupos musculares, ayudando tanto en el desarrollo de fuerza como en la resistencia.\n‎Sin darme cuenta hice una rutina bastante buena de nivel básico pero la verdad está buena ( no termine cansada, para nada) a pesar de que es una rutina tranquila trabaje bien con ella\n</div>\n\n \n\n\n\n\n<div class=\"text-justify\"><div class=\"pull-right\">Hello and welcome to my beloved readings and lectures community. Today, with love, I bring you a random basics routine. I literally didn't know what to do today, a full planche or a front lever routine, so I started doing the exercises that will be mentioned shortly.\nEach of these exercises has a specific purpose and contributes to the development of different aspects of strength and muscular endurance. Here's a brief breakdown:\n1. Prone Pull-Ups (5 × 10): These primarily work the back, biceps, and core muscles. They help build upper body strength.\n2. Supinated Pull-Ups (5 × 10): Similar to pronated pull-ups, but with a greater focus on the biceps and chest. The hand position changes the muscular focus.\n3. Scapula Dips (4 × 10): These exercises target the triceps and chest, while also activating the scapula muscles, which are important for shoulder stability.\n4. Parallel Leg Raises (5 × 10): These exercises target the abdominals, especially the rectus abdominis and hip flexors. They help improve core strength.\n5. Regular Push-Ups (4 × 10): A fundamental exercise that works the chest, triceps, and shoulders, while also engaging the core for stability.\n6. Diamond Push-Ups (4 × 10): These push-ups focus more on the triceps and inner chest, offering an additional challenge compared to regular push-ups.\n7. Hold to Failure (5 reps): This exercise is a resistance approach that pushes you to the limit, helping to improve maximal strength and muscular endurance.\n‎Together, these exercises offer a complete workout that targets multiple muscle groups, aiding in both strength and endurance development.\n‎I unwittingly put together a pretty good entry-level routine, but the truth is, it's good (I didn't end up tired at all), even though it's a slow routine, but I did work well with it.\n</div>\n\n------\n<div class=\"text-justify\"><div class=\"pull-left\"><center>Gracias amigos lectores, nos vemos en una próxima publicación.</center></div>\n<div class=\"text-justify\"><div class=\"pull-right\"><center>Thank you reader friends, see you in a future post.</center></div>\n\n------\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n\n<center>\n![](https://images.ecency.com/DQmbVNbrwntLzA2C1Z8TgLTiuCWL28rnHgueitALcqEx1oX/1757370700133.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmeogNxB7Z3cXB7iVLnJ19Wse6ryMb4xcwU7XjXyVMdgw2/1757370743336.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmWTQoiCEWpc7bxxNnsQtFSYLQnN288otDswzkpUjDYQuN/1757370776811.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmeZf1RtZaMTddHWzTfhcWbMwHCsxSuKbtSWY45jt6GHEh/1757370796530.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmSfV8xGgWAN2yuXuLavxWQWsfXY6zbPavyyxwucuMy4xi/1757370821339.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmVScYx2yYjBFU4C9CPjgEcZEWAy9HZ5BH1gAiiNikPBHX/1757370847221.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmX5U2zoS9f2TkYqnxLnFwAH5Fb4JAEod1seuA3Hf36Kdo/1757370865188.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmbuLFpdMWZ2vQKEntbfB7FmHQbAjT5ffoSJRjUBRERYcJ/1757370909588.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmZbu8cSqd9hcgCzNTch3ivTrw6eRK8UjKtgjg3C2xYpsR/1757370933811.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmYfZZxmLcnBPsxH7ngMu1f8GFTsKiSo7mV2zJzvu4syE8/1757370978968.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmahpW8rFfQLHXzFBtMAeg6XpigXw6miqkDmVY7msF6jQ9/1757370999406.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmdfibjjvUJuYMrdQFYPa9kJakLXCeUnZctKnFyXfTFVm5/1757371022306.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmS8hGdqmhL13x8rkhCrXwomMCRU5Gw7nytpWZwrX8ppww/1757371046757.jpg)</center>\n\n<center>\n![](https://images.ecency.com/DQmf6p81JMNCynzeWirn6cCkdoGCxir6btZsirLFADpiARh/1757371068026.jpg)\n</center>\n----\n|<center>Créditos</center>|<center>Credits</center>|\n|-|-|\n|<center>Cámara</center>|<center>Camera</center>|\n|<center>@killer-sw</center>|<center>  @killer-sw</center>|\n\n<center> ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) </center>\n\n|<center>Herramientas de edición y Producción</center>|<center>Editing and Production Tools</center>|\n|-|-|\n|<center>Traductor: <a href=\"https://www.deepl.com/es/translator/\"><strong>DeepL</strong></a></center>|<center>Translator: <a href=\"https://www.deepl.com/es/translator/\"><strong>DeepL</strong></a></center>|\n|<center>Editor de fotos: <a href=\"https://lightroom.adobe.com/\"><strong>Lightroom</strong></a></center>|<center>Photo editor: <a href=\"https://lightroom.adobe.com/\"><strong>Lightroom</strong></a></center>|\n|<center>Dispositivos: <a href=\"https://www.mi.com/es/product/poco-f5-pro/\"><strong>TECNO SPARK GO</strong></a></center>|<center>Devices:  <a href=\"https://www.mi.com/es/product/poco-f5-pro/\"><strong>tu telefono</strong></a></center>|\n\n\n\n\n\n<center>![swc peque.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/23tveWQgaHZUWrdaFmFeCuDnCpYjnMPTGqtj5kMWRVzW7QbwJYPZZzx7NcT3qbwxoFCfU.png)</center>\n\n\n\n|<center>¿Quieres saber más de mí?</center>|\n|-|\n| <center>Want to know more about me?</center>|\n\n\n\n|<center><div class=\"phishy\">INSTAGRAM</div></center>|\n|-|\n|<center><a href=\"https://instagram.com/tu nombre de instagram/\"><img src=\"https://images.hive.blog/DQmV2hBheBVo9QWTXCxvqRqe4Fsg6kFTGggsTNGga9gTUHm/Insta.png\"></br></a></center>|",
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