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|<center>Español</center>|<center>English</center>|
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<div class="text-justify"><div class="pull-left">¡Saludos a toda la comunidad de Hive, Liketu y Street Workout! Espero que todos estén muy bien, chicos. Hoy les compartiré una rutina de plancha corta pero que los ayudará a subir bastante de fuerza con el tiempo.</div>

<div class="text-justify"><div class="pull-right">Greetings to the whole Hive, Liketu and Street Workout community! I hope everyone is doing great, guys. Today I'll be sharing with you a short plank routine that will help you build up some serious strength over time.</div>

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<div class="text-justify"><div class="pull-left">Son solamente dos ejercicios que van a realizar; esta es una rutina para los que están comenzando con la plancha y ya dominan la lean planche y tienen una fuerza base.</div>

<div class="text-justify"><div class="pull-right">There are only two exercises that you will perform; this is a routine for those who are starting with the plank and have already mastered the lean plank and have a base strength.</div>


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<div class="text-justify"><div class="pull-left">Les recuerdo que deben calentar muy bien sus músculos, sobre todo las muñecas, que son algo muy importante a la hora de entrenar plancha.</div>

<div class="text-justify"><div class="pull-right">I remind you to warm up your muscles very well, especially your wrists, which are very important in plank training.</div>


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<div class="text-justify"><div class="pull-left">Un detalle a tomar en cuenta antes de hacer la rutina es que debes tener como mínimo la parada de manos; no te exijo 1 minuto o 2 minutos, pero por lo menos que puedas mantener la parada por 10 o 15 segundos.</div>

<div class="text-justify"><div class="pull-right">A detail to take into account before doing the routine is that you must have at least the handstand; I don't demand 1 minute or 2 minutes, but at least that you can hold the handstand for 10 to 15 seconds.</div>


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<div class="text-justify"><div class="pull-left">El primer ejercicio que van a realizar, y por lo mismo les estaba recordando que deben tener la parada de manos, son los presses de tuck tanto de manera positiva como negativa.</div>

<div class="text-justify"><div class="pull-right">The first exercise you are going to perform, and that is why I was reminding you to have the handstand, is the tuck presses both positive and negative.</div>


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<div class="text-justify"><div class="pull-left">Primero van a subir en tuck normal de plancha y llegarán a marcar la parada de manos; luego harán la negativa en forma del press en caseta straddle. Solo harán una repetición por 10 series y descansarán de 2 a 3 minutos.</div>

<div class="text-justify"><div class="pull-right">First you will go up into a normal plank tuck and get to the handstand, then you will do the negative press in the form of the straddle press. You will only do one repetition per 10 sets and rest for 2 to 3 minutes.</div>


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<div class="text-justify"><div class="pull-left">Recuerden que van a hacer un press; no es una subida de fuerza, tienen que realizarlo todo el tiempo con los codos totalmente bloqueados. Como segundo y último ejercicio serán los fondos en las paralelas; van a realizar 25 repeticiones por 4 series, lo que serían un total de 100 repeticiones. </div>

<div class="text-justify"><div class="pull-right">Remember that you are going to do a press; it is not a strength raise, you have to do it all the time with your elbows completely locked. As the second and last exercise, you will be doing the parallel pull-ups; you are going to do 25 repetitions for 4 series, which would be a total of 100 repetitions.</div>

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<div class="text-justify"><div class="pull-left">¡Bien chicos, espero les guste la rutina! ¡Ha sido un gusto compartir esta rutina con ustedes!</div>

<div class="text-justify"><div class="pull-right">Well guys, I hope you like the routine! It's been a pleasure to share this routine with you!</div>

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<div class="text-justify"><div class="pull-left">Sin más nada que acotar gente, muchas gracias por haberse tomado el tiempo de ver mi post y nos vemos en otra publicación soy @zgaetano.</div>

<div class="text-justify"><div class="pull-rigt"> Without further ado people, thank you very much for taking the time to see my post and I'll see you in another post I'm @zgaetano. </div>

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|<center>Créditos</center>|<center>Credits</center>|
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|<center>Cámara</center>|<center>Camera</center>|
|<center>@alej-swc</center>|<center>@alej-swc</center>|
|<center>Producción</center>|<center>Production</center>|
|<center>@zgaetano </center>|<center>@zgaetano</center>|



|<center>Herramientas de edición y Producción</center>|<center>Editing and Production Tools</center>|
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|<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>|
|<center>Dispositivos: <a href="https://www.samsung.com/latin/smartphones/galaxy-a/galaxy-a15-light-blue-128gb-sm-a155mlbggto//"><strong>Galaxy A15</strong></a></center>|<center>Devices: <a href="https://www.samsung.com/latin/smartphones/galaxy-a/galaxy-a15-light-blue-128gb-sm-a155mlbggto//"><strong>Galaxy A15</strong></a></center>|



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For the best experience view this post on [Liketu](https://liketu.com/@zgaetano/rutina-sencilla-de-plancha-con-solo-dos-ejercicios-simple-plank-routine-with-just-two-exercises-esp-eng)