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Ejercicios para mejorar la escapula en la plancha /Exercises to improve the scapula on the plank [ES by hectorvr

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hive-108943 · @hectorvr · (edited)
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Ejercicios para mejorar la escapula en la plancha /Exercises to improve the scapula on the plank [ES
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|<center>***<a href="https://hive.blog/trending/hive-108943" > Street  Workout  Community </a>***</center>|
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<div class="text-justify">
<p> 


<center>



<center>



<div class="text-justify"><div class="pull-left"><center><h1>Ejercicios para fortalecer y mejorar la escapula en la plancha</h1></center></div>

<div class="text-justify"><div class="pull-right"><center><h1>Exercises to strengthen and improve the scapula in the plank</h1></center></div>

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|<center>Spanish</center>|<center>English</center>|
|-|-|

<div class="text-justify"><div class="pull-left">Hola a todos amigos de <a href="https://hive.blog/trending/hive-108943" > Street  Workout  Community </a>el dia de hoy entrenamos la escapula para la plancha, cada uno de los ejercicios estan enfocados en acostumbrar y ganar fuerza en dicha zona, estos son ejercicios basicos es decir sirven muy bien cuando esten comenzando a corregir postura en la plancha.</div>
<div class="text-justify"><div class="pull-left">Hello to all friends of<a href="https://hive.blog/trending/hive-108943" > Street  Workout  Community </a>today we trained the scapula for the plank, each of the exercises are focused on getting used to and gaining strength in this area, these are basic exercises that is very useful when they are beginning to correct posture in the plank.</div>

---

|<center>![8hHVpauQQYxdw5A2KR6kqPxRJGiY7o9y5ikGEByxVheRKYFDKqLUEt5o4gN.png](https://images.hive.blog/DQmTZMinCQ8FEvqj418pRoEVmGaAo9MX1DN3h8fHeGTrSQo/8hHVpauQQYxdw5A2KR6kqPxRJGiY7o9y5ikGEByxVheRKYFDKqLUEt5o4gN.png)</center>|
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 <center>[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeihg5ep5uuequlv47ceevvn3qtrfdt24apxpkytzfwvothdnttsnta/)](https://3speak.tv/watch?v=hectorvr/wdpbeymw)<center></center></center>
 
<center>▶️ [Watch on 3Speak](https://3speak.tv/watch?v=hectorvr/wdpbeymw)</center> 
 





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<center>activacion y desactivacion escapular</center>|<center>scapular activation and deactivation</center>|
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|<center>![1.png](https://images.hive.blog/DQmc4ksPj6UKtZBPzkQvVmEuWKjFKQxsg8HJWpc4j1QYcmo/1.png)</center>|<center>![2.png](https://images.hive.blog/DQmbgARBXw6A3VtxyzcuGJewUyctz2emq3DBpXgRWHpviKS/2.png)</center>|
|-|-|

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<div class="text-justify"><div class="pull-left">Este ejercicio es mas que todo de calentamiento, aqui es para tener nocion tambien de como se saca la escapula o se monta la postura en la plancha, es basicamente meter el pecho pero si no entiendes como busca empujar el suelo y sacar la espalda, en este punto solo nos concentraremos en esta parte.</div>


<div class="text-justify"><div class="pull-left">This exercise is more of a warm up than anything else, here is to also get a notion of how to pull the scapula out or set up the stance in the plank, it is basically pulling the chest in but if you don't understand how it looks to push the floor and pull the back out, at this point we will only concentrate on this part of the plank.</div>

---

<center>elevaciones con dorsal</center>|<center>dorsal raises</center>|
|-|-|




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|<center>![3.png](https://images.hive.blog/DQmfTr3cqpqA8vGwLNaSCUP2Smk2E1pd8DuSXpKq8vPSggc/3.png)</center>|<center>![4.png](https://images.hive.blog/DQmPjNYWEmyrd3K4V1NGPKzXm7ppBEkuJKhc91gk9tX5mS6/4.png)</center>|
|-|-|

---

<div class="text-justify"><div class="pull-left">Aqui buscaremos hacer elevaciones normales con la diferencia de que haremos una postura, es decir empujaremos los brazos hacia afuera y buscaremos subir mas que todo con la dorsal y el deltode, si se dan cuenta cada vez que subo mi dorsar se activa y cuando bajo recibe parte de la carga, esto es debido a que cuando hacemos la postura debemos apretar los dorsales para tener una mejor estabilidad y que el peso o tension se espanda uniformemente y se haga mas facil el movimiento.</div>


<div class="text-justify"><div class="pull-left">Here we will try to do normal lifts with the difference that we will do a posture, that is to say we will push the arms outwards and we will try to go up with the dorsal and the deltode, if you notice every time I go up my dorsal is activated and when I go down it receives part of the load, this is because when we do the posture we must tighten the dorsal to have a better stability and that the weight or tension is spread evenly and the movement becomes easier.</div>

---

<center>lean planche a codo</center>|<center>lean planche to elbow</center>|
|-|-|

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|<center>![5.png](https://images.hive.blog/DQmesGWMhg4JU4NLaA2Ku6ATYshsChZH9dCToi4g66ekDdS/5.png)</center>|<center></center>|
|-|-|


---

<div class="text-justify"><div class="pull-left">la plancha a codo o plancha de antebrazo es un buen ejercicio en lean planche para la escapula debido a que esta automaticamente nos montara en la postura, este ejercicio es muy bueno para corregir y tambien  acostumbrar al hombro a la tension que recibira cuando comience a levantar la plancha.</div>


<div class="text-justify"><div class="pull-left">the elbow plank or forearm plank is a good exercise in lean plank for the scapula because it will automatically mount us in the posture, this exercise is very good to correct and also to accustom the shoulder to the tension it will receive when it starts to lift the plank.</div>

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<center>lean planche con aguante </center>|<center>lean planche with stamina</center>|
|-|-|



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|<center>![6.png](https://images.hive.blog/DQmf97nRP8yUo7xQzTVSUTS7Niih7Qrd9965jGZbtqSnn23/6.png)</center>|<center>![7.png](https://images.hive.blog/DQmZ5rFQXdY7WiFf3itvJYDU4NLspKipzZfkJesxi2J443x/7.png)</center>|
|-|-|


---

<div class="text-justify"><div class="pull-left">en este ejercicicio nos montaremos en la lean planche 3 segundos para luego regresar y hacerlo de nuevo unas 10 veces, este ejercicio si crea una gran tension asi que recomiendo que lo hagan con las repeticiones que quieran y pocas veces ya que si no no avanzaran tan rapido como querran.</div>


<div class="text-justify"><div class="pull-left">in this exercise we will ride on the lean planche for 3 seconds and then go back and do it again about 10 times, this exercise does create a great tension so I recommend that you do it with the repetitions you want and few times because if not you will not advance as fast as you want.</div>


---


|<center>Créditos</center>|<center>Credits</center>|
|-|-|
|<center>Cámara</center>|<center>Camera</center>|
|<center>@hectorvr</center>|<center>@hectorvr </center>|
|<center>Producción</center>|<center>Production</center>|
|<center> @hectorvr</center>|<center> @hectorvr</center>|

|<center>música</center>|<center>Músic</center>|
|-|-|
|<center>La musica usada en la intro del video esta libre de derechos de autor</center>|<center>The music used in the intro of the video is royalty free.</center>|

|<center><a href="https://www.youtube.com/watch?v=cTP5xmV5ejI" >Max Brhon - Redemption [NCS Release]</a></center>|
|-|


------

|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>
|-|-|

|<center>¿Quieres saber más de mí?</center>|<center>Want to know more about me?</center>|
|-|-|

#

<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://www.instagram.com/hectorvrivera/)</center>

<center></center>

</p></div>
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<center>




|<center>![1652799703448.jpg](https://images.hive.blog/DQmXPjcgfShVw6JxAkbmyRe3NYt6HAusxz5xUD822cnaWxt/1652799703448.jpg)</center>|<center></center>|
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https://files.peakd.com/file/peakd-hive/yeral-diaz/Eo8M2aji6nG4YjtZygD1izZVc2pEdwUxTq4hwxRHEPd1VbEzjx2n745zU2zhcs7EUuy.png

<center>

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<center>▶️ [3Speak](https://3speak.tv/watch?v=hectorvr/wdpbeymw)</center>

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properties (23)
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para mejorar la escapula en la plancha /Exercises to improve the scapula on the plank [ES","ipfsThumbnail":null,"file":"pEwHbvhBIPBJePcoxLlkWFgBpNhlodKUQBoVsbXrmMVxAuaMlcrUSTqypKiZEJvg.mp4","filesize":237492619},"content":{"description":"|<center>***<a href=\"https://hive.blog/trending/hive-108943\" > Street Workout Community </a>***</center>|\r\n|-|\r\n\r\n\r\n<div class=\"text-justify\">\r\n<p> \r\n\r\n\r\n<center>\r\n\r\n\r\n\r\n<center>\r\n\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\"><center><h1>Ejercicios para fortalecer y mejorar la escapula en la plancha</h1></center></div>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\"><center><h1>Exercises to strengthen and improve the scapula in the plank</h1></center></div>\r\n\r\n---\r\n\r\n\r\n|<center>Spanish</center>|<center>English</center>|\r\n|-|-|\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Hola a todos amigos de <a href=\"https://hive.blog/trending/hive-108943\" > Street Workout Community </a>el dia de hoy entrenamos la escapula para la plancha, cada uno de los ejercicios estan enfocados en acostumbrar y ganar fuerza en dicha zona, estos son ejercicios basicos es decir sirven muy bien cuando esten comenzando a corregir postura en la plancha.</div>\r\n<div class=\"text-justify\"><div class=\"pull-left\">Hello to all friends of<a href=\"https://hive.blog/trending/hive-108943\" > Street Workout Community </a>today we trained the scapula for the plank, each of the exercises are focused on getting used to and gaining strength in this area, these are basic exercises that is very useful when they are beginning to correct posture in the plank.</div>\r\n\r\n---\r\n\r\n|<center>![8hHVpauQQYxdw5A2KR6kqPxRJGiY7o9y5ikGEByxVheRKYFDKqLUEt5o4gN.png](https://images.hive.blog/DQmTZMinCQ8FEvqj418pRoEVmGaAo9MX1DN3h8fHeGTrSQo/8hHVpauQQYxdw5A2KR6kqPxRJGiY7o9y5ikGEByxVheRKYFDKqLUEt5o4gN.png)</center>|\r\n|-|\r\n\r\n------- \r\n\r\n \r\n <center>d<center></center></center>\r\n \r\n<center>▶️ </center> \r\n \r\n\r\n\r\n\r\n\r\n\r\n----\r\n\r\n\r\n<center>activacion y desactivacion escapular</center>|<center>scapular activation and deactivation</center>|\r\n|-|-|\r\n\r\n\r\n-----\r\n\r\n|<center>![1.png](https://images.hive.blog/DQmc4ksPj6UKtZBPzkQvVmEuWKjFKQxsg8HJWpc4j1QYcmo/1.png)</center>|<center>![2.png](https://images.hive.blog/DQmbgARBXw6A3VtxyzcuGJewUyctz2emq3DBpXgRWHpviKS/2.png)</center>|\r\n|-|-|\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Este ejercicio es mas que todo de calentamiento, aqui es para tener nocion tambien de como se saca la escapula o se monta la postura en la plancha, es basicamente meter el pecho pero si no entiendes como busca empujar el suelo y sacar la espalda, en este punto solo nos concentraremos en esta parte.</div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">This exercise is more of a warm up than anything else, here is to also get a notion of how to pull the scapula out or set up the stance in the plank, it is basically pulling the chest in but if you don't understand how it looks to push the floor and pull the back out, at this point we will only concentrate on this part of the plank.</div>\r\n\r\n---\r\n\r\n<center>elevaciones con dorsal</center>|<center>dorsal raises</center>|\r\n|-|-|\r\n\r\n\r\n\r\n\r\n-----\r\n\r\n|<center>![3.png](https://images.hive.blog/DQmfTr3cqpqA8vGwLNaSCUP2Smk2E1pd8DuSXpKq8vPSggc/3.png)</center>|<center>![4.png](https://images.hive.blog/DQmPjNYWEmyrd3K4V1NGPKzXm7ppBEkuJKhc91gk9tX5mS6/4.png)</center>|\r\n|-|-|\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Aqui buscaremos hacer elevaciones normales con la diferencia de que haremos una postura, es decir empujaremos los brazos hacia afuera y buscaremos subir mas que todo con la dorsal y el deltode, si se dan cuenta cada vez que subo mi dorsar se activa y cuando bajo recibe parte de la carga, esto es debido a que cuando hacemos la postura debemos apretar los dorsales para tener una mejor estabilidad y que el peso o tension se espanda uniformemente y se haga mas facil el movimiento.</div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">Here we will try to do normal lifts with the difference that we will do a posture, that is to say we will push the arms outwards and we will try to go up with the dorsal and the deltode, if you notice every time I go up my dorsal is activated and when I go down it receives part of the load, this is because when we do the posture we must tighten the dorsal to have a better stability and that the weight or tension is spread evenly and the movement becomes easier.</div>\r\n\r\n---\r\n\r\n<center>lean planche a codo</center>|<center>lean planche to elbow</center>|\r\n|-|-|\r\n\r\n------\r\n\r\n\r\n|<center>![5.png](https://images.hive.blog/DQmesGWMhg4JU4NLaA2Ku6ATYshsChZH9dCToi4g66ekDdS/5.png)</center>|<center></center>|\r\n|-|-|\r\n\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">la plancha a codo o plancha de antebrazo es un buen ejercicio en lean planche para la escapula debido a que esta automaticamente nos montara en la postura, este ejercicio es muy bueno para corregir y tambien acostumbrar al hombro a la tension que recibira cuando comience a levantar la plancha.</div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">the elbow plank or forearm plank is a good exercise in lean plank for the scapula because it will automatically mount us in the posture, this exercise is very good to correct and also to accustom the shoulder to the tension it will receive when it starts to lift the plank.</div>\r\n\r\n----\r\n\r\n\r\n<center>lean planche con aguante </center>|<center>lean planche with stamina</center>|\r\n|-|-|\r\n\r\n\r\n\r\n----\r\n\r\n|<center>![6.png](https://images.hive.blog/DQmf97nRP8yUo7xQzTVSUTS7Niih7Qrd9965jGZbtqSnn23/6.png)</center>|<center>![7.png](https://images.hive.blog/DQmZ5rFQXdY7WiFf3itvJYDU4NLspKipzZfkJesxi2J443x/7.png)</center>|\r\n|-|-|\r\n\r\n\r\n---\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">en este ejercicicio nos montaremos en la lean planche 3 segundos para luego regresar y hacerlo de nuevo unas 10 veces, este ejercicio si crea una gran tension asi que recomiendo que lo hagan con las repeticiones que quieran y pocas veces ya que si no no avanzaran tan rapido como querran.</div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">in this exercise we will ride on the lean planche for 3 seconds and then go back and do it again about 10 times, this exercise does create a great tension so I recommend that you do it with the repetitions you want and few times because if not you will not advance as fast as you want.</div>\r\n\r\n\r\n---\r\n\r\n\r\n|<center>Créditos</center>|<center>Credits</center>|\r\n|-|-|\r\n|<center>Cámara</center>|<center>Camera</center>|\r\n|<center>@hectorvr</center>|<center>@hectorvr </center>|\r\n|<center>Producción</center>|<center>Production</center>|\r\n|<center> @hectorvr</center>|<center> @hectorvr</center>|\r\n\r\n|<center>música</center>|<center>Músic</center>|\r\n|-|-|\r\n|<center>La musica usada en la intro del video esta libre de derechos de autor</center>|<center>The music used in the intro of the video is royalty free.</center>|\r\n\r\n|<center><a href=\"https://www.youtube.com/watch?v=cTP5xmV5ejI\" >Max Brhon - Redemption [NCS Release]</a></center>|\r\n|-|\r\n\r\n\r\n------\r\n\r\n|<center>Gracias por leer mi publicación</center>|<center>Thanks for reading my post</center>\r\n|-|-|\r\n\r\n|<center>¿Quieres saber más de mí?</center>|<center>Want to know more about me?</center>|\r\n|-|-|\r\n\r\n#\r\n\r\n<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://www.instagram.com/hectorvrivera/)</center>\r\n\r\n<center></center>\r\n\r\n</p></div>\r\n-----------\r\n\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n|<center>![1652799703448.jpg](https://images.hive.blog/DQmXPjcgfShVw6JxAkbmyRe3NYt6HAusxz5xUD822cnaWxt/1652799703448.jpg)</center>|<center></center>|\r\n|-|-|\r\n\r\n\r\n\r\nhttps://files.peakd.com/file/peakd-hive/yeral-diaz/Eo8M2aji6nG4YjtZygD1izZVc2pEdwUxTq4hwxRHEPd1VbEzjx2n745zU2zhcs7EUuy.png\r\n\r\n<center>\r\n\r\n---\r\n\r\n\r\n<center>▶️)</center>\r\n\r\n---\r\n\r\n---\r\n\r\n----","tags":["spanish","deporte","swc","swhive","neoxian","neoxianswc","calistenia"]}},"users":["hectorvr"],"links":["https://hive.blog/trending/hive-108943"],"format":"markdown"}"
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vote details (126)
@blas-training · 
Personalmente creo que este post es de mucha ayuda la verdad ,ya que la plancha es un elemento muy fuerte del que se sabe muy poco o no está muy bien planteada la información
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properties (22)
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root_title"Ejercicios para mejorar la escapula en la plancha /Exercises to improve the scapula on the plank [ES"
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@kembrishep-007 · 
Que buen post hermano!
properties (22)
authorkembrishep-007
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@milagroscdlrr · 
Me gustaría realizarla, de hecho, tengo varios días sin entrenar para la plancha y sería bueno retomar con esta rutina 💪🏻🔥💙
properties (22)
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@pimoswo · 
Que brutal estos ejercicios y recomendaciones hermano, de verdad se nota como la experiencia te ha dado tantos conocimientos 🫶🏼
properties (22)
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@ramsses-sw25 · 
Me encantan estos ejercicios y más ahora que estoy retomando las prácticas de las planchas
properties (22)
authorramsses-sw25
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json_metadata{"tags":["hive-108943"],"app":"peakd/2022.07.1"}
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@raumijares · 
Buenos ejercicios hermano, son para el acostumbramiento de todo el cuerpo en general agregándole la retracción verdad?
properties (22)
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permlinkre-hectorvr-rjaswa
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@swc-curation · 
|<center>***Spanish***</center>|<center>***English***</center>|
|-|-|

<center><div class="text-justify"><div class="pull-left"><h1>Saludos Cordiales  @hectorvr</h1></div></center>

<center><div class="text-justify"><div class="pull-right"><h1>Greetings  @hectorvr</h1></div></center>


#
-------

<div class="text-justify"><div class="pull-left">El equipo de Curación de "<a href="https://hive.blog/trending/hive-108943" >Street  Workout  Community</a>", le invita a seguir compartiendo contenido de calidad y agradecemos sus aportes al ecosistema, gracias por compartir su pasión, talentos y habilidades con  la Comunidad.</div>

<div class="text-justify"><div class="pull-right">The <a href="https://hive.blog/trending/hive-108943" >Street  Workout  Community</a> Curation team invites you to continue sharing quality content and we appreciate your contributions to the ecosystem, thank you for sharing your passion, talents and skills with the community.</div>

#

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|<center><a href="https://hive.blog/trending/hive-108943"><img src="https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png"><br/></a></center>|
|---|
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@whoismota · 
Brutal hermano voy a agregar estos ejercicios a mi rutina
properties (22)
authorwhoismota
permlinkre-hectorvr-rjb9vv
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@yeral-diaz · (edited)
Hoy realice algunos parecido, incluyendo la activación escapular. Excelente post Broh 🔥

Saludos cordiales!

<center>
![SWK-3.png](https://files.peakd.com/file/peakd-hive/yeral-diaz/AK56pVVX4RJNUkL1ZW3gRnwQLWTKZ7MaLwf28LCmMVpjguNzDSsBtg9DsWCVbWh.png)
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