fitland Ejercicio de la semana #2 "Plank + Péndulo con patada de Glúteo"

Ejercicio de la semana #2

"Plank + Péndulo con patada de Glúteo"

Trabajo Principal:

- Musculatura del Tren superior, Brazos y Hombros (Musculatura estabilizadora)
- Abdominales
- Oblícuos
- Glúteos

Materiales:

"Bosu". También se puede hacer apoyado sobre un step, escalón o simplemente sobre el suelo

Posición:

-Correcta posición de plank o plancha (brazos extendidos,tronco y cadera alineados,
abdomen contraído, pies separados a nivel de ancho de hombros)
-El pecho debe caer en linea recta entre el apoyo de las manos para mantener una correcta postura y activación de los abdominales
-Cabeza y cuello en poscicion neutra

Ejecución:

Partiendo de la posición inicial, despegar un pie del suelo llevándolo hacia el codo contrario siempre activando los abdominales.
En un movimiento continuo y cíclico llevar la misma pierna a una extensión de cadera, empujando con el talón hacia arriba.

Aplicación y Objetivo:

-Activar y tonificar la musculatura anteriormente mencionada.
-Estabilidad y Control Motor del tren superior y tronco.

fitland Ejercicio de la semana #2 "Plank + Péndulo con patada de Glúteo"
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