Ejercicio de la semana #5
"Flexo-Extención de codo Abierta y Cerrada + Agilidad en plank"
Trabajo Principal:
Trabajo Principal:
- Musculatura de brazos (tricieps, pectoral y hombros)
- Musculatura del CORE
Materiales:
Saco de boxeo, step o simplemente sobre el suelo
Posición:
- En Posición de plancha con los codos extendidos sobre el saco, step o el suelo. preparado para comenzar con una flexión
de brazos ancha(las manos mas abiertas que el ancho de los hombros) o una flexión cerrada(las manos bajo el pecho a 10cm aprox de separación)
Ejecución:
-Realizar una flexo-extención de brazos abierta, a continuación rápidamente girar 90° manteniendo la posición de plancha con el abdomen
contraído(sin levantar las caderas), llegar al extremo lateral del saco o step y realizar un flexo-extención de brazos cerrada y
finalmente girar otros 90° hasta el otro lado de la superficie realizando otra flexo-extensión de brazos abierta.
Seguir este patrón en forma cíclica , rápida y explosiva.
Aplicación y Objetivo:
-Trabajo de Potencia, Resistencia, Agilidad y Coordinación.
-Activar y tonificar musculatura de Pectorales, Triceps, Hombros y Abdominales
-CORE Training
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