@@roufeyel7866 Hes actually not joking. It takes years to understand how the body works and how difficult planche actually is. Also height can give you a huge advantage. If you are under 1.80m tall, it might be much easier for you to planche. The best athletes are between 1.6-1.7m tall. For such people its a matter of months to learn planche from 0. Whereas for a person who is 1.8+ it might take many years.
@@roufeyel7866 Then you should get amazing tricks like planche and front lever within weeks - a few months if you train hard, rest and have a good diet!
I'm training planche already for 5 days, in parallel with this I'm doing 100-150 push ups per day, training my handstand and abs, feel like a machine. It's pretty hard but I believe in myself. Wish y'all good luck and strength to follow your own right way. 💪🏻
@@zakaria2585 I do not train the planche regularly, but I'm stronger since that time and can do better now. If we talk about the stages from this video, I can do the straddle planche, but my legs are higher, it's hard to keep them straight parallel to the floor. Also, for example, I can make L-sit and move to handstand without touching the floor, just standing on my hands and balancing. For this, and in general, you NECESSARILY should warm up your body (there's a lot of pressure on your wrists (ligaments will burn, if you feel this - warm up better), elbows, shoulders and neck (nerves can get pinched)), otherwise you can easily get hurt, especially if you have excess weight (in this situation it's not recomennded to train any of complicated elements, before loosing weight). Thanks for your interest, it motivated me, haha I was already thinking about making video how I train and now I feel, like I'll really do it soon. And what about you, do you train?
@@gamalong3966 then I would ask that beast of a human to show the planche tuck, extend and straddle and L-sit. If they can kudos. Edit - the comment was one sided. I'd say to do both are amazing feats to perform. I would want to do both.
I would love to see the guy from this video performing a straddle planche with decent form for 30 seconds... since it is a prerequisite to advance into full planche.
Murtaza Qureshi Yeah I know that's just the move I wan't to train for after frontlever. My first goal was muscle up second is frontlever&backlever then planche and maybe human flag.
+Sandro Kobulia good order but backlever is easier than front lever I'd go for that first. and you can learn your muscle up while learning these others
Yea I saw a video progression of handstanding going from 0 to 40 seconds in 12 months, ofc it might take shorter depending on genetics and how much effort you make but the planche is an advanced move that will take more than a year or two to achieve
@@epistarter1136 It takes more than a year if you are tall. If you are under 1.7m you can get it within months. Under 1.8m within a year. Above 1.8 it can take a few years.
Love you guys, thank you so much! After 14 years of climbing, this is becoming such a valuable way to balance out my musculature and avoid overuse injuries common to rock climbers. I’m so psyched to train these!
Bro in my opinion i think we should first train our arms and core with regular exercise.... when i started doing workout i worked out for 5 months first then i tried doing elbow lever( elbow supported plance) and then i mastered it then doing plance will become more easier if u do the taining first and start with least step
ilari orma, i,ve been working out all my life,but i saw this vid,and it inspired me to try the planche,ive give myself a year to do it,so i will post a vid,that's if i survive the training,lol!!!!!
YES YES!! I've been stagnant on my progression because I've only been able to do 5 sets of 5 pseudo-planche push-ups. I couldn't figure out what the next logical step was, but this is IT! Thank YOU!
This is exactly what I was looking for in a tutorial! Thank you! I couldn't get much further than the tuck planch, but the added exercises and 30 second holds will progress me much better!
@@god.usopp2yearsago115 I am no closer to a planch than the day I started I am afraid. I am now nursing an elbow injury from my dog on his leesh! I completed my gym in my home to include pullup bar and single bar dip station and for muscle ups. I will need to revisit this video to get back on track!
Great video. I recently bought your 5 week plan...I really like it and I am seeing progress just in one month. Thanks Alex and your other team members.
I've been training the lean for a while and felt there's a big leap between a lean and tuck. Here, you guys detail some extra steps - the advanced frog stand and straddle, with HS lean too. Great video, just what I needed to figure this out and progress. Thank you!
Excellent! Thanks for uploading the video because i have been watchimg all your videos and working out every day with a different workout so this will be great
Much love for all of ur great instructional and motivational calesthenic training videos. Yes, yours is my channel of choice for all things calesthenics. It's always a pleasant surprise in my inbox. I'm Looking forward to continued progress in my training in no small part because of the inspiring videos u create.
So interesting to see how your videos have improved over the past 7 years compared to this. This video is great, but I appreciate how Calimove as a whole has progressed. I'm taking Complete Calisthenics right now, Level 4.
1 00:00:08,980 --> 00:00:11,660 Welcome to Calisthenic Movement. My name is Alex. 칼리스쎄닉 무브먼트(Calisthenic Movement, 맨몸운동)에 오신 것을 환영합니다. 제 이름은 알렉스입니다. 2 00:00:11,660 --> 00:00:16,400 And in today's video, I will show you how to start training for the planche, as a beginner. 오늘 비디오에서는, 처음 시작하는 사람이 플란체(Planch) 훈련을 시작하는 법을 보여드리겠습니다. 3 00:00:17,700 --> 00:00:21,680 The hardest part in the beginning is to get into the tucked planche position. 처음 시작할 때는 "꺾인 플란체(planche) 자세"에 돌입하기까지가 가장 어려운 부분입니다. 4 00:00:22,160 --> 00:00:27,980 Once you're able to hold the tucked planche for a bit, you can go on with training the usual progressions. 일단 "꺾인 플란체 자세"를 어느 정도 지탱할 수 있게 되고 나면, 일반적인 발전 단계를 밟아가면서 훈련할 수 있습니다. 5 00:00:28,500 --> 00:00:31,560 Beside the tucked planche there are the following progressions. "꺾인 플란체 자세" 이후에는 다음의 발전 단계가 있습니다. 6 00:00:32,120 --> 00:00:33,340 The Advanced Tucked Planche. "상급 꺾인 플란체". 7 00:00:34,160 --> 00:00:35,300 The One Leg Planche. "외다리 플란체". 8 00:00:36,580 --> 00:00:37,520 The Straddle Planche. "다리 벌린 플란체". 9 00:00:38,700 --> 00:00:39,860 And the Full Planche. 그리고 "완전한 플란체". 10 00:00:41,080 --> 00:00:47,640 We recommend you to the able to hold a progression for at least 30 seconds, before you go on to the next progression. 현 단계에서 적어도 30 초간 지탱할 수 있기 전에는 다음 단계로 넘어가지 마시라고 권해드립니다. 11 00:00:48,700 --> 00:00:55,540 In this video, we are focusing on how you can achieve the ability to hold the tucked planche progression and strengthening. 이 비디오에서는, 힘을 키워 "꺾인 플란체 자세"를 지탱하는 능력을 얻는 방법에 집중하겠습니다. 12 00:00:56,480 --> 00:01:00,880 Before you start with the planche training, you will need a minimal basic strength. 플란체 훈련을 시작하기 전에, 최소한의 기본적인 힘이 필요할 것입니다. 13 00:01:01,380 --> 00:01:10,100 If you can do more than 30 narrow push-ups, 20 dips and 60 seconds handstand on the wall, you can start with the regularly planche training. 손을 좁게 한 채 하는 팔굽혀펴기를 30회 이상, 딥스(dips)를 20회 이상 할 수 있고 벽에 기대고 하는 물구나무서기를 60초 이상 버틸 수 있다면, 일반적인 플란체 훈련을 시작하셔도 됩니다. 14 00:01:10,740 --> 00:01:19,020 To be able to reach the tucked planche position it's very important that you concentrate on completely straight arms every time you train. "꺾인 플란체" 자세에 다다를 수 있기 위해서는, 훈련할 때마다 완전하게 팔을 쭉 펴는 것에 집중하는 것이 매우 중요합니다. 15 00:01:19,040 --> 00:01:24,920 Imagine how you push your shoulder blades forward and push with straight arms against the ground. 어떤 식으로 날개뼈를 앞으로 밀어내고, 쭉 편 팔로 땅을 밀어내는 지 상상해보십시요. 16 00:01:24,920 --> 00:01:31,700 In this way you stabilize your shoulder joints and activate the muscles that are necessary to hold a planche one day. 이런 방식으로 어깨관절을 안정시키면서, 언젠가 플란체 자세를 지탱하는 데 필요한 근육들을 활성화시키게 됩니다. 17 00:01:32,860 --> 00:01:35,040 All right. Let's go to the exercises. 아시겠죠? 이제 실제 운동으로 들어가보겠습니다. 18 00:01:35,460 --> 00:01:38,640 A good exercise to start is the Planche Lean. "플란체 기울이기"는 처음 시작할 때 좋은 운동입니다. 19 00:01:38,860 --> 00:01:42,540 With that you can get closer to the right position step by step. "플란체 기울이기"를 통해 올바른 자세를 향하여 한단계씩 다가갈 수 있습니다. 20 00:01:42,760 --> 00:01:46,420 The more you lean forward, the harder this exercise gets. 더 앞쪽으로 많이 기울일수록, 이 운동은 더욱 어려워집니다. 21 00:01:46,800 --> 00:01:53,560 Now your shoulder girdle gets more load, because the shoulder is not right above the wrist but it's placed in front of them. 어깨가 팔목 바로 위에 있지 않고, 그 앞쪽에 위치해 있기 때문에, 견갑대는 이제 더 많은 부담을 지게 됩니다. 22 00:01:54,440 --> 00:01:59,880 The Frog-stand and the Advanced Frog-stand are some more good exercises for the beginning. 개구리물구나무서기(Frog-Stand)와 상급 개구리물구나무서기(Advanced Frog-Stand)는 시작하기에 좀 더 좋은 운동입니다. 23 00:02:00,530 --> 00:02:06,870 When doing the Frog-stand, your inner thighs are placed onto the elbows, and arms might be bent slightly. 개구리물구나무서기(Frog-Stand)를 할 때, 허벅지 안쪽은 팔꿈치 위에 위치하게 되고, 팔은 약간 구부러져도 됩니다. 24 00:02:07,800 --> 00:02:14,040 When you do the advanced Frog-stand, your arms have to be straight, and you lean your knees against your lower arms. 상급 개구리물구나무서기(Advanced Frog-Stand)를 할 때, 팔은 쭉 펴야 하고, 무릎은 아랫팔뚝에 지지하십시요. 25 00:02:15,620 --> 00:02:18,160 The next exercise is the Straddle-sit. 다음 운동은 "다리 벌리고 앉기"(the Straddle-sit)입니다. 26 00:02:18,380 --> 00:02:22,420 Here you're also allowed to rest your inner thighs on the arms a bit. 여기에서도 역시 안쪽 허벅지를 약간 팔 위에 기대고 쉬어도 됩니다. 27 00:02:22,880 --> 00:02:31,180 As soon as you feel comfortable in this position, you can start trying to lean forward with your upper body and release your thighs from your arms. 이 자세가 편안해지면, 상체를 앞으로 기울이고 허벅지를 팔에서 떼는 것을 시작하십시요. 28 00:02:38,720 --> 00:02:43,280 Another in this time dynamic exercise is the Tucked Planche Swings. "꺾인 플란체 흔들기"(Tucked Planche Swings)는 이때쯤 할 수 있는 동적인 운동입니다. 29 00:02:43,860 --> 00:02:47,780 Here you go to the tucked planche position by swingings likely into it. 여기서는 흔들어서 "꺾인 플란체" 자세로 진입할 수 있습니다. 30 00:02:48,140 --> 00:02:52,920 When your body gets used to that, you try to eliminate the swing step by step. 당신의 몸이 이 것에 익숙해지게 되면, 흔들기를 단계적으로 소거하기 위해 노력하십시요. 31 00:02:53,040 --> 00:02:57,020 And perform the movements slower and slower, and more controlled. 그래서 흔드는 움직임을 점점 느리게 하고, 제어를 더욱 강화해가십시요. 32 00:03:01,460 --> 00:03:04,440 Finally we show you another exercise from the hand-stand. 마지막으로, 물구나무서기에서부터 할 수 있는 운동을 보여드리겠습니다. 33 00:03:05,200 --> 00:03:08,060 This exercise is similar to a planche lean. 이 운동은 "플란체 기울기"와 비슷합니다. 34 00:03:08,420 --> 00:03:14,080 You are in a handstand position with your belly facing the wall and start walking forwards in your hands. 배꼽이 벽을 향한 물구나무서기 자세에서, 손을 이용하여 앞으로 걷기 시작하십시요. 35 00:03:14,720 --> 00:03:18,920 When you reach a certain point, you start leaning forward and hold the position. 특정 지점에 도달했을 때, 앞으로 기울이기 시작해 그 자세를 지탱하십시요. 36 00:03:19,640 --> 00:03:26,920 Lean only as much forward as you are able to hold this position for a few seconds. And avoid to fall down after seconds. 몇 초 동안 이 자세를 지탱할 수 있을 정도까지만 앞으로 기울이시고, 몇 초 후에 무너져내리지는 마십시요. 37 00:03:28,400 --> 00:03:33,520 Integrate 1 - 2 of those exercises into your training to reach a tucked planche. "꺾인 플란체"(tucked planche) 자세에 다다르기 위해, 앞에 설명해 드린 운동 한두 가지를 훈련에 포함시키십시요. 38 00:03:33,780 --> 00:03:38,420 We recommend you to train those exercise at least 3 times a week. 일주일에 적어도 3번 이상 이 운동들을 훈련하라고 권합니다. 39 00:03:39,740 --> 00:03:41,560 Thank you for watching this video. 이 비디오를 시청해주셔서 감사합니다. 40 00:03:41,560 --> 00:03:44,900 We are happy about your subscriptions and likes. "구독" 버튼과 "좋아요" 버튼을 눌러주시면, 좋아한답니다. 41 00:03:45,160 --> 00:03:47,800 If you have questions, just leave the comment below. 의문점이 있다면, 주저하지 말고 댓글을 남겨주세요.
Integrate 1-2 Of Those Exercises Into Your Workout 5 Sets For Each Exercise 30 Seconds Time Under Tension In Every Set Do This 3 Times A Week 이 운동들 1-2 가지를 훈련에 포함시키세요. 각 운동은 5 세트. 각 세트에서 30초간 힘을 주어 버팁니다. 이 것을 일주일에 3 번 하십시요.
+Tmapples Gaming Or (unless you are a competitive gymnast that's worried about strict form) you can turn your hands out with fingers to the sides. Using parallettes or parallel bars is another option
+Sean Cunningham I have the same issue, but turning hands to the sides only makes it worse... Fingers pointing forward is almost painfree (at least it works for me).
I would say that you should do some preparation wrist stretches. Go to search it on UA-cam and type wrist stretches for handstands. Trust me it'll really helps when it comes to the planche
I've been looking for a video with this exact information for YEARS! I see this was just made in March, so I guess that's why I couldn't find it. :P Thanks so much guys! I'm starting my planche training TODAY! :D
Lol, I fell off of my practice. u_u I was going strong for a few weeks doing a few sets of tuck planche holds and forward leans every day, but eventually I just faded out. Work got in the way and I couldn't keep up my motivation. :/
Thank you for the great advice; I'll be adding this to my workout tomorrow. Right now I do 5 sets of 10 narrow push-ups but I think if I try I'll be able to do 20 in a row. I also jump rope and do shadow boxing amongst other ab workouts that I don't know the name of (also some yoga) and a bunch of other calisthenic exercises but I will add the dips and handstand to my routine to build up the muscles I need.
I started 1 month ago, i already have a 15/20 sec tuck planche and today i did my first advanced tuck planche :) (i'm training it 1 time per week because i already train my front lever and i do sets and reps too)
Thank you So much for this Video!!! I know I'm just 1 fan above millions of motivated fans of you guys, but Thank you for listening and interacting with Us ! It's awesome and you guys are amazing !! Keep it up thanks !! I'll use this video to learn and continue to train for the planche
Well i can hold a 7 second straddle planche but i never did 30 second tuck planche. It's all about strength not endurance. A good 10-12 sec tuck planche is good to move further. But still good video
I saw Azula doing this and I was like, WHAT IS THAT, HOW IS A 14 YEAR OLD ABLE TO DO THIS AND I WANNA BE ABLE TO DO IT TOO!! So now I’m gonna work on this cause I wanna be like Azula (an absolute badass)
It was closer to either an elbow lever or bent arm planche (also known as a 90 degree hold) depending on if Azula’s elbows were under her abdomen. I I remember correctly they are just outside so probably a bent arm planche.
Great tutorial! I had the idea to do the leaning pushup and just saw it here! Glad to know it was a real tool. I'm slowly losing my stomach so I can train for this.
Hello, thx for the tutorial its really helpfull, love what you do! :) I just had a question, is it normal it hurts my wrists whenever I get into a plank position? thanks!
No it's not normal. Include wrist warm ups/preperations before you start with your planche training. You can also try to change your hand position if you don't have the necessary wrist flexibility.
Stretching and warming up is key to avoid injury in this sense. I would personally try to do Aikido wrist stretches before attempting this in order to gain the flexibility and strength in your wrists to prevent injury.
yep, front lever is a pull exercise and planche is a push exercise. I would practice them on different days, 1 in 4 day rotation. Of course if you only focused on 1 you'll pick it up much quicker but if you like to balance out your training then a push pull routine weekly is good
Andrew The Transformer yes i now that fl is pulling and planche is pushing but i think that they are working some simular muscles like lats... thanks anyway
Thanks for the video, I'm practicing the stradde sit just in those days but usually that position cause me some cramps on the tensor fasciae muscles...anyone experienced this?
Horror Coder Haha nearly every person i teach (inclusive myself) know what you are talking about. Just keep going, your body will adapt and the carmps will fade.
I started to train for the elbow lever and I can do it after two days but I can only hold it for 20 seconds. Gonna start training for this now. Wish me luck!
Thanks very for the tutorial. I got a couple of question I would appreciate it very much if you answer them :) -Does the Planche put much pressure on the Distal biceps tendon and does the biceps have any involvement? -How do I know I'm leaning enough or not in The Pseudo Planche or is it just the further the better?
John Scott 1. This depends on your grip and if how you place your arms. If your bizeps face fowards he get alot of pressure.2. You will know if you are leaning enough forward because it gets really hard, You can use a mirror or just film yourself to see the lean. On a certain point you can't lean any fruther because this will change your balance (feet will remove from the ground).
***** THANKS for the tutorial and reply :D I find that my biceps get a load of work when I do Tuck Planche for time, I gotta work on that tendon strength and rest. I filmed myself and found that I lean perfectly - Hands at waist and maintaining the correct protraction/depression. :) next step is Tuck/Advanced tuck, hopefully.
Hey guys,can you help me,about wrist pain, i can do a planche but,my wrist hurts a lot and i just can't hold it beacuse of the pain,first one i can do and hold,but when i try the second time,it is just impossible beacuse of the pain in the wrist when i lean my body on them,any tips or help?
Enes Selimovic You should stop with movements that cause pain. First of all you have to prepare your wrist for every workout + include easier progression or exercises which don't hurt. You can also try to place your wrist a litte bit different ( fingers pointed to the side). Also check out our injury video: ua-cam.com/video/ftjKRCPsPFA/v-deo.html
Enes Selimovic yeah one obvious thing is dont have your hands directly forward. This is almost impossible unless you're very advanced and you can lift your palm up to compensate. Place your hands at a 45° angle from say a pushup position.
something that really helped me make faster progression was to hang my feet on a band (that still gives me a challenge off course) and try to hold as long as possible it helped me a lot but after it gets easier with that band I used a weaker band until I could finally do it without a band and it took me about 8 months to master it off course I did it everyday at least 30 minutes practicing that move and a shoulder strengthening routine along with wrist flexibility routine which added up to about an 1 hour
Trening Batmana try hard with these exercises: after you can do at least 10 pullups - L sit pullups, archer pullups, one arm negatives, subtracting fingers (e.g. one arm with one finger of other hand), and pulley-assisted chin ups (see fitnessfaqs video). Train hard and youll get there with time.
Train weighted pullups to the point that you can do them with 50% bodyweight added before doing negatives or you could end up with a lot of elbow pain, when you can do 80-90% bodyweight added weighted pullups with good form one arm pullups will be easy.
9 років тому+1
Thanks. I do 3/4 one arm pull. Video soon in my chanel
Yes, if you were already strong enough to hold it for that long but just needed to find the balance, than yes. Others take a while because they need to build the strength as well as find balance.
How to planch- don’t be a beginner.
Wow thats great
@@roufeyel7866 Hes actually not joking.
It takes years to understand how the body works and how difficult planche actually is.
Also height can give you a huge advantage.
If you are under 1.80m tall, it might be much easier for you to planche.
The best athletes are between 1.6-1.7m tall.
For such people its a matter of months to learn planche from 0.
Whereas for a person who is 1.8+ it might take many years.
@@cryptoacademy8670 my doc said i wont be more than 165cm so lucky me
@@roufeyel7866 Then you should get amazing tricks like planche and front lever within weeks - a few months if you train hard, rest and have a good diet!
@@cryptoacademy8670 bro how do i train for planche i cant do it man
I'm training planche already for 5 days, in parallel with this I'm doing 100-150 push ups per day, training my handstand and abs, feel like a machine. It's pretty hard but I believe in myself. Wish y'all good luck and strength to follow your own right way. 💪🏻
How is it going now?
@@zakaria2585 Hello! I'll answer below, from another channel. 🙂👇🏻
@@zakaria2585 I do not train the planche regularly, but I'm stronger since that time and can do better now. If we talk about the stages from this video, I can do the straddle planche, but my legs are higher, it's hard to keep them straight parallel to the floor. Also, for example, I can make L-sit and move to handstand without touching the floor, just standing on my hands and balancing. For this, and in general, you NECESSARILY should warm up your body (there's a lot of pressure on your wrists (ligaments will burn, if you feel this - warm up better), elbows, shoulders and neck (nerves can get pinched)), otherwise you can easily get hurt, especially if you have excess weight (in this situation it's not recomennded to train any of complicated elements, before loosing weight). Thanks for your interest, it motivated me, haha I was already thinking about making video how I train and now I feel, like I'll really do it soon. And what about you, do you train?
I want to grow muscles and already started. l can do some exercises but can't do pushups
@@supreme_wx2499 that's the basic, once you'd abke to do 50, you'll know u did it
This will forever be more impresive than benching x amount of pounds
not really cus if some1 able to bench 3000+pound is a fking monster
@@gamalong3966 no one will ever, though
@@gamalong3966 goof
@@gamalong3966 then I would ask that beast of a human to show the planche tuck, extend and straddle and L-sit. If they can kudos.
Edit - the comment was one sided. I'd say to do both are amazing feats to perform. I would want to do both.
@@Dflowen bruh you can’t compared the ability to lìft weigh and calisthenic,it’s like comparing a piano player and a guitar player
To everyone just starting: you can do it!
After 2 years probably if you just beginner
thanks
@@mariuxxxx1better start somewhere than nowhere
Thanks mate
Ahahahaha
I would love to see the guy from this video performing a straddle planche with decent form for 30 seconds... since it is a prerequisite to advance into full planche.
I doubt anyone can lol. Even Dominik or stipke can't. And I bet you can't even hold it for 5 sec
@@rinnx1238 says who? Full planche i way harder than straddle and i've seen a guy do 1 minute planche
@@rinnx1238 like osvaldo
Bule Dongo i did 2 mins 1 handed lol
@@user-zm9gc1kt8b sure bitch
fuark this is hard but I will succeed
YOU WILL
+fujisan0388 Good luck! After I master the front lever I'll go for the planche too! :))
+Sandro Kobulia just to let you know you won't be better prepared for the planche after learning the FL. there is no carryover strength
Murtaza Qureshi Yeah I know that's just the move I wan't to train for after frontlever.
My first goal was muscle up second is frontlever&backlever then planche and maybe human flag.
+Sandro Kobulia good order but backlever is easier than front lever I'd go for that first. and you can learn your muscle up while learning these others
Reads "basic strength requirements", gives up on the idea of planches
motivated me
Yea I saw a video progression of handstanding going from 0 to 40 seconds in 12 months, ofc it might take shorter depending on genetics and how much effort you make but the planche is an advanced move that will take more than a year or two to achieve
Dont give up man you got this
What a fuckin loser
@@epistarter1136 It takes more than a year if you are tall.
If you are under 1.7m you can get it within months.
Under 1.8m within a year.
Above 1.8 it can take a few years.
Love you guys, thank you so much! After 14 years of climbing, this is becoming such a valuable way to balance out my musculature and avoid overuse injuries common to rock climbers. I’m so psyched to train these!
The only thing I achieved yet is wrist pain and finger numbness, but I am still trying hard
Wrist pain hurts alot😥
Keep on buddy!!!
@@ratanshukla3900 you need to work on wrist mobility and strength there is different exercises for that
Bro in my opinion i think we should first train our arms and core with regular exercise.... when i started doing workout i worked out for 5 months first then i tried doing elbow lever( elbow supported plance) and then i mastered it then doing plance will become more easier if u do the taining first and start with least step
@@moeezasif9878 this first i actually worked on planche leans straight arms next push ups etc
hi,greetings from the u.k.,great vid,i'm 58 years old,and have decided to try and achieve the planche,jesus wept,its gonna be a hard winter hahaha!!
good luck!!
Thanks!
+jeff jeeves dude, if you do that you gotta post a video about it im very curious :)
ilari orma, i,ve been working out all my life,but i saw this vid,and it inspired me to try the planche,ive give myself a year to do it,so i will post a vid,that's if i survive the training,lol!!!!!
did u do it
Awesome tutorial, thanks!
vraiment géniale les mouvements j aime bien merci
So you able to do full planche?
It's has been 6 year did u learn planche.?
@@shah9783 probably no , i guess
I’m only here after watching azula do this in the last airbender 😂
Lmao me too 😂😂 it's all core though 😭
Wait, that really happen??😮
Honestly, same. As a kid, I thought it was so cool in the Boiling Rock episode and I've wanted to do it ever since.
@@sallybradshaw4576 boiling rock episode? The prison break one?
She didn't do a full planche though, she did an elbow lever
Glad I found this channel, looks like good quality advice and looking at the comments are really constructive and positive!
I've been looking for some great tutorials on how to planche! This one is a very good one! Thanks for it guys!
Cheers
Baptiste
You guys are pretty much the best on tutorials... short, precise, straight to the point, professional & well explained! Thank you
YES YES!! I've been stagnant on my progression because I've only been able to do 5 sets of 5 pseudo-planche push-ups. I couldn't figure out what the next logical step was, but this is IT! Thank YOU!
This is exactly what I was looking for in a tutorial! Thank you! I couldn't get much further than the tuck planch, but the added exercises and 30 second holds will progress me much better!
How is it going? Have u achieved the full planche? I would like to know thanks!
@@orcave8802 not yet. Progress is slow! Hard to do this move!
Man I've been stuck with tuck planche for so long too
@@vt6spd it's been 6 months. How is it going now?
@@god.usopp2yearsago115 I am no closer to a planch than the day I started I am afraid. I am now nursing an elbow injury from my dog on his leesh! I completed my gym in my home to include pullup bar and single bar dip station and for muscle ups. I will need to revisit this video to get back on track!
Thanks! This helped me get my tuck planche, I'm aiming for progression now!
Fantastic tutorial, can't wait to get started. THANKS and keep up the awesome tutorials!
Great video. I recently bought your 5 week plan...I really like it and I am seeing progress just in one month. Thanks Alex and your other team members.
I've learned my planche in one year.
Look how awesome it is.
What
Does it need a year to do this
@Zhuft that’s weird innit bruv
@@meghnabora1511 For most people it will take way more then a year
@@meghnabora1511 try doing it lol
I've been training the lean for a while and felt there's a big leap between a lean and tuck. Here, you guys detail some extra steps - the advanced frog stand and straddle, with HS lean too. Great video, just what I needed to figure this out and progress. Thank you!
Excellent! Thanks for uploading the video because i have been watchimg all your videos and working out every day with a different workout so this will be great
This deserves a like. Y'all never disappoint.
In 8 months imma go back to this video and hopefully with a 10 second planche
Still on track?
@@kimtabel5971 yep turns out you need to have chicken legs or just really strong arms but im getting the hang of tuck planche tho
Where are u now
@@roufeyel7866 sitting infront of my desk finishing my projects and studying for my midterms idk anymore man online class is pretty harsh
@@francistavora5736 yeah fuck online classes im doing the same lol but im currently tryna learn the handstand
Much love for all of ur great instructional and motivational calesthenic training videos. Yes, yours is my channel of choice for all things calesthenics. It's always a pleasant surprise in my inbox. I'm Looking forward to continued progress in my training in no small part because of the inspiring videos u create.
You (Calisthenicmovement) are a phenomenal resource. Thank you!
Thank you for posting this. It is very informative and straight to the point. I love your videos.
Thank you so much I’m 13 and now I can hold the advanced frog stand for a long time 😀😀👍👍 I’m just starting calisthenics
Nice bro what's your Instagram account I will follow you mines @stuntfitness
T0X1C SHADOWS nice I’m 13 as well I am doing well with my tuck planche at the moments, starting to try tuck planche push ups
Hows it going?
So interesting to see how your videos have improved over the past 7 years compared to this. This video is great, but I appreciate how Calimove as a whole has progressed. I'm taking Complete Calisthenics right now, Level 4.
these guys are AOK. The videos are filmed perfectly
Great job Alex and Sven, i really enjoy and get motivated by your videos' keep up the good work.
Saw the video:
It's time to get myself an upgrade !!!
Wish, you all good luck!
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Welcome to Calisthenic Movement. My name is Alex.
칼리스쎄닉 무브먼트(Calisthenic Movement, 맨몸운동)에 오신 것을 환영합니다. 제 이름은 알렉스입니다.
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And in today's video, I will show you how to start training for the planche, as a beginner.
오늘 비디오에서는, 처음 시작하는 사람이 플란체(Planch) 훈련을 시작하는 법을 보여드리겠습니다.
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The hardest part in the beginning is to get into the tucked planche position.
처음 시작할 때는 "꺾인 플란체(planche) 자세"에 돌입하기까지가 가장 어려운 부분입니다.
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Once you're able to hold the tucked planche for a bit, you can go on with training the usual progressions.
일단 "꺾인 플란체 자세"를 어느 정도 지탱할 수 있게 되고 나면, 일반적인 발전 단계를 밟아가면서 훈련할 수 있습니다.
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Beside the tucked planche there are the following progressions.
"꺾인 플란체 자세" 이후에는 다음의 발전 단계가 있습니다.
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The Advanced Tucked Planche.
"상급 꺾인 플란체".
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The One Leg Planche.
"외다리 플란체".
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The Straddle Planche.
"다리 벌린 플란체".
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And the Full Planche.
그리고 "완전한 플란체".
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We recommend you to the able to hold a progression for at least 30 seconds, before you go on to the next progression.
현 단계에서 적어도 30 초간 지탱할 수 있기 전에는 다음 단계로 넘어가지 마시라고 권해드립니다.
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In this video, we are focusing on how you can achieve the ability to hold the tucked planche progression and strengthening.
이 비디오에서는, 힘을 키워 "꺾인 플란체 자세"를 지탱하는 능력을 얻는 방법에 집중하겠습니다.
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Before you start with the planche training, you will need a minimal basic strength.
플란체 훈련을 시작하기 전에, 최소한의 기본적인 힘이 필요할 것입니다.
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If you can do more than 30 narrow push-ups, 20 dips and 60 seconds handstand on the wall, you can start with the regularly planche training.
손을 좁게 한 채 하는 팔굽혀펴기를 30회 이상, 딥스(dips)를 20회 이상 할 수 있고 벽에 기대고 하는 물구나무서기를 60초 이상 버틸 수 있다면, 일반적인 플란체 훈련을 시작하셔도 됩니다.
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To be able to reach the tucked planche position it's very important that you concentrate on completely straight arms every time you train.
"꺾인 플란체" 자세에 다다를 수 있기 위해서는, 훈련할 때마다 완전하게 팔을 쭉 펴는 것에 집중하는 것이 매우 중요합니다.
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Imagine how you push your shoulder blades forward and push with straight arms against the ground.
어떤 식으로 날개뼈를 앞으로 밀어내고, 쭉 편 팔로 땅을 밀어내는 지 상상해보십시요.
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In this way you stabilize your shoulder joints and activate the muscles that are necessary to hold a planche one day.
이런 방식으로 어깨관절을 안정시키면서, 언젠가 플란체 자세를 지탱하는 데 필요한 근육들을 활성화시키게 됩니다.
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All right. Let's go to the exercises.
아시겠죠? 이제 실제 운동으로 들어가보겠습니다.
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A good exercise to start is the Planche Lean.
"플란체 기울이기"는 처음 시작할 때 좋은 운동입니다.
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With that you can get closer to the right position step by step.
"플란체 기울이기"를 통해 올바른 자세를 향하여 한단계씩 다가갈 수 있습니다.
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The more you lean forward, the harder this exercise gets.
더 앞쪽으로 많이 기울일수록, 이 운동은 더욱 어려워집니다.
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Now your shoulder girdle gets more load, because the shoulder is not right above the wrist but it's placed in front of them.
어깨가 팔목 바로 위에 있지 않고, 그 앞쪽에 위치해 있기 때문에, 견갑대는 이제 더 많은 부담을 지게 됩니다.
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The Frog-stand and the Advanced Frog-stand are some more good exercises for the beginning.
개구리물구나무서기(Frog-Stand)와 상급 개구리물구나무서기(Advanced Frog-Stand)는 시작하기에 좀 더 좋은 운동입니다.
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When doing the Frog-stand, your inner thighs are placed onto the elbows, and arms might be bent slightly.
개구리물구나무서기(Frog-Stand)를 할 때, 허벅지 안쪽은 팔꿈치 위에 위치하게 되고, 팔은 약간 구부러져도 됩니다.
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When you do the advanced Frog-stand, your arms have to be straight, and you lean your knees against your lower arms.
상급 개구리물구나무서기(Advanced Frog-Stand)를 할 때, 팔은 쭉 펴야 하고, 무릎은 아랫팔뚝에 지지하십시요.
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The next exercise is the Straddle-sit.
다음 운동은 "다리 벌리고 앉기"(the Straddle-sit)입니다.
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Here you're also allowed to rest your inner thighs on the arms a bit.
여기에서도 역시 안쪽 허벅지를 약간 팔 위에 기대고 쉬어도 됩니다.
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As soon as you feel comfortable in this position, you can start trying to lean forward with your upper body and release your thighs from your arms.
이 자세가 편안해지면, 상체를 앞으로 기울이고 허벅지를 팔에서 떼는 것을 시작하십시요.
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Another in this time dynamic exercise is the Tucked Planche Swings.
"꺾인 플란체 흔들기"(Tucked Planche Swings)는 이때쯤 할 수 있는 동적인 운동입니다.
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Here you go to the tucked planche position by swingings likely into it.
여기서는 흔들어서 "꺾인 플란체" 자세로 진입할 수 있습니다.
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When your body gets used to that, you try to eliminate the swing step by step.
당신의 몸이 이 것에 익숙해지게 되면, 흔들기를 단계적으로 소거하기 위해 노력하십시요.
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And perform the movements slower and slower, and more controlled.
그래서 흔드는 움직임을 점점 느리게 하고, 제어를 더욱 강화해가십시요.
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Finally we show you another exercise from the hand-stand.
마지막으로, 물구나무서기에서부터 할 수 있는 운동을 보여드리겠습니다.
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This exercise is similar to a planche lean.
이 운동은 "플란체 기울기"와 비슷합니다.
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You are in a handstand position with your belly facing the wall and start walking forwards in your hands.
배꼽이 벽을 향한 물구나무서기 자세에서, 손을 이용하여 앞으로 걷기 시작하십시요.
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When you reach a certain point, you start leaning forward and hold the position.
특정 지점에 도달했을 때, 앞으로 기울이기 시작해 그 자세를 지탱하십시요.
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Lean only as much forward as you are able to hold this position for a few seconds. And avoid to fall down after seconds.
몇 초 동안 이 자세를 지탱할 수 있을 정도까지만 앞으로 기울이시고, 몇 초 후에 무너져내리지는 마십시요.
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Integrate 1 - 2 of those exercises into your training to reach a tucked planche.
"꺾인 플란체"(tucked planche) 자세에 다다르기 위해, 앞에 설명해 드린 운동 한두 가지를 훈련에 포함시키십시요.
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We recommend you to train those exercise at least 3 times a week.
일주일에 적어도 3번 이상 이 운동들을 훈련하라고 권합니다.
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Thank you for watching this video.
이 비디오를 시청해주셔서 감사합니다.
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We are happy about your subscriptions and likes.
"구독" 버튼과 "좋아요" 버튼을 눌러주시면, 좋아한답니다.
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If you have questions, just leave the comment below.
의문점이 있다면, 주저하지 말고 댓글을 남겨주세요.
Integrate 1-2 Of Those Exercises
Into Your Workout
5 Sets For Each Exercise
30 Seconds Time Under Tension
In Every Set
Do This 3 Times A Week
이 운동들 1-2 가지를 훈련에 포함시키세요.
각 운동은 5 세트.
각 세트에서 30초간 힘을 주어 버팁니다.
이 것을 일주일에 3 번 하십시요.
Thank you
Idk why u need to do this but man thanks for your effort
@Tolga Öztürk I think I know where you're from.
Salute to you man....
Well instructed and clear.
Thank you so much
Excellent video, techniques thoroughly explained. Great job!
how do you not hurt your wrists?
Warm up your wrist before the workout and possibly strap them up for added support, eventually your wrist will get used to it but be sure to rest them
+Tmapples Gaming Or (unless you are a competitive gymnast that's worried about strict form) you can turn your hands out with fingers to the sides. Using parallettes or parallel bars is another option
+Sean Cunningham I have the same issue, but turning hands to the sides only makes it worse... Fingers pointing forward is almost painfree (at least it works for me).
***** If I do that it is much harder to keep the balance.
I would say that you should do some preparation wrist stretches. Go to search it on UA-cam and type wrist stretches for handstands. Trust me it'll really helps when it comes to the planche
I've been looking for a video with this exact information for YEARS! I see this was just made in March, so I guess that's why I couldn't find it. :P
Thanks so much guys! I'm starting my planche training TODAY! :D
And did u progress?
+SIMAX Calisthenics Lol, slowly. I'm still trying to get the frog stand up to a solid 30 seconds. I'm still really shaky.
Okay the best 4 the next steps :)
+cxa011500 hows your progress?
Lol, I fell off of my practice. u_u
I was going strong for a few weeks doing a few sets of tuck planche holds and forward leans every day, but eventually I just faded out. Work got in the way and I couldn't keep up my motivation. :/
This is the best tutorial ever on how to do the planche, thanks so much !!! :)
Thank you for the great advice; I'll be adding this to my workout tomorrow. Right now I do 5 sets of 10 narrow push-ups but I think if I try I'll be able to do 20 in a row. I also jump rope and do shadow boxing amongst other ab workouts that I don't know the name of (also some yoga) and a bunch of other calisthenic exercises but I will add the dips and handstand to my routine to build up the muscles I need.
I started 1 month ago, i already have a 15/20 sec tuck planche and today i did my first advanced tuck planche :)
(i'm training it 1 time per week because i already train my front lever and i do sets and reps too)
How is it going
Thank you for this. Simple and straightforward
Thank you so much! Great channel and great trainers too!
Came back to say that I have mastered the one leg planche, hopefully I will be able to go all the way one day!
hows it going?
Cheers, finally did it for like 2 seconds 😂
Thank you So much for this Video!!! I know I'm just 1 fan above millions of motivated fans of you guys, but Thank you for listening and interacting with Us ! It's awesome and you guys are amazing !! Keep it up thanks !! I'll use this video to learn and continue to train for the planche
How is it going
Germans are always so clear and straight forward at explaining things 😅 Great video!
Dang man this dude makes everything looks easy. I've try it myself and my face's hurts.
That's because you never trained for this
Well i can hold a 7 second straddle planche but i never did 30 second tuck planche.
It's all about strength not endurance.
A good 10-12 sec tuck planche is good to move further.
But still good video
how long did it take for you to actually manage to do a 1 second straddle planche
Well you skinny guy 😛
Ein wundervoller Kanal. Ich habe großen Respekt vor euerer Arbeit. Vielen lieben Dank dafür.
Great tutorial on the planche. I will have to add this to my workout routine. Thanks again.
Saw the basic strength requirements: Thought "oh crap". Tried if I could get em, surprised I got them all 3 full clean reps!
Daniel is going to be very jealous>:D, joke, awesome work by Sven hes been improving alot! He is a beast if im honest.
Thanks for the help with the plank I've been looking for workouts to help my progression
Yay new subscriber dude !! one of the best tutorial ive seen today :D gonna do this..
1:30 „to hold the planche one day“ :D man, u shocked me as I thought u meant the duration of the hold :D
I start this training today, I will not give up
Probably haha
+moxx82 Not yet
Wai chi Wong I can do a handstand so I'd recommend yoga for beginners
+Kevin Johnstone I can't do a handstand because my wrist cannot bend back 90 degrees
+moxx82 I use parallettes
Thank you so much Alex, great tutorial!
Insane vid bro keep it up loved it really helpful thanks for video
0:40 Holy shit. He just did a full planche there. You guys are truly amazing.
I saw Azula doing this and I was like, WHAT IS THAT, HOW IS A 14 YEAR OLD ABLE TO DO THIS AND I WANNA BE ABLE TO DO IT TOO!! So now I’m gonna work on this cause I wanna be like Azula (an absolute badass)
People in that The avatar have inhuman strength. There is a scene where zuko breaks a chain with a kick while saving iroh
@@brunojambeiro6776 AND IT’S EPIC!!!! They’re all so awesome 😭😭😭
@@carrots4082 The show and characters are indeed very good.
It was closer to either an elbow lever or bent arm planche (also known as a 90 degree hold) depending on if Azula’s elbows were under her abdomen. I I remember correctly they are just outside so probably a bent arm planche.
you guys are awesome, well explained videos thx a lot!
Great tutorial! I had the idea to do the leaning pushup and just saw it here! Glad to know it was a real tool. I'm slowly losing my stomach so I can train for this.
Hello, thx for the tutorial its really helpfull, love what you do! :) I just had a question, is it normal it hurts my wrists whenever I get into a plank position? thanks!
No it's not normal. Include wrist warm ups/preperations before you start with your planche training. You can also try to change your hand position if you don't have the necessary wrist flexibility.
Stretching and warming up is key to avoid injury in this sense. I would personally try to do Aikido wrist stretches before attempting this in order to gain the flexibility and strength in your wrists to prevent injury.
Calisthenicmovement can you train for the front lever and plache atthe same time ? thanks
yep, front lever is a pull exercise and planche is a push exercise. I would practice them on different days, 1 in 4 day rotation. Of course if you only focused on 1 you'll pick it up much quicker but if you like to balance out your training then a push pull routine weekly is good
Andrew The Transformer yes i now that fl is pulling and planche is pushing but i think that they are working some simular muscles like lats... thanks anyway
Thanks for the video, I'm practicing the stradde sit just in those days but usually that position cause me some cramps on the tensor fasciae muscles...anyone experienced this?
Horror Coder Haha nearly every person i teach (inclusive myself) know what you are talking about. Just keep going, your body will adapt and the carmps will fade.
***** I supposed to not be alone here ehehe, I'll keep train on it regularly, thanks!
Horror Coder i experience that too and it hurts so much .
Brilliantly broken down 🌟🙌🙌
the progression is on point I'm going to start using them thanks
I started to train for the elbow lever and I can do it after two days but I can only hold it for 20 seconds. Gonna start training for this now. Wish me luck!
Bro... The elbow lever is hard for beginners but there is no way you can do a planche if you can barely do a perfect form elbow lever
Today I start. I hope one day i will reach it !
1m pala update?
Παύλος Γαβράς i was too weak so right now im doing 20-30pull ups and few push ups like 4-5 a week
1m pala thats nice bro...keep putting in the work
Παύλος Γαβράς thanks i hope u doing well too
@@zumpic7695 Have you reached?
Cheers for a good instruction video. Gonna try it out tomorrow at the gym
great video. thanks for those essential strength markers before starting. really want to hold a planche one day.
Thanks very for the tutorial. I got a couple of question I would appreciate it very much if you answer them :)
-Does the Planche put much pressure on the Distal biceps tendon and does the biceps have any involvement?
-How do I know I'm leaning enough or not in The Pseudo Planche or is it just the further the better?
John Scott 1. This depends on your grip and if how you place your arms. If your bizeps face fowards he get alot of pressure.2. You will know if you are leaning enough forward because it gets really hard, You can use a mirror or just film yourself to see the lean. On a certain point you can't lean any fruther because this will change your balance (feet will remove from the ground).
***** THANKS for the tutorial and reply :D
I find that my biceps get a load of work when I do Tuck Planche for time, I gotta work on that tendon strength and rest. I filmed myself and found that I lean perfectly - Hands at waist and maintaining the correct protraction/depression. :)
next step is Tuck/Advanced tuck, hopefully.
what are the bars in the floor called that he is using for dips/lift I want to buy some but have no idea what they are called
Paralettess
Parallettes*
Stylez-13 You can build them too with pvc pipe like I did
i just glued wood :P
Thanks a lot alex this video got me very useful
You guys are awesome sir !
F*** it I am going to learn this :) I Will comment on this Video in 6 Month again :D Now I can just shortly hold the tucked position!
+oOPuffReisOo First 30 second hold of the tuck :)
+oOPuffReisOo Nice
+oOPuffReisOo where you at now
wassup brah how is ur planche doing
How's your planche now? :)
I don’t think “planche” and “beginner tutorial” really go together lol
What excellent clear video -- thank you
this is exactly what I need. Thanks.
Hey guys,can you help me,about wrist pain, i can do a planche but,my wrist hurts a lot and i just can't hold it beacuse of the pain,first one i can do and hold,but when i try the second time,it is just impossible beacuse of the pain in the wrist when i lean my body on them,any tips or help?
Enes Selimovic You should stop with movements that cause pain. First of all you have to prepare your wrist for every workout + include easier progression or exercises which don't hurt. You can also try to place your wrist a litte bit different ( fingers pointed to the side). Also check out our injury video: ua-cam.com/video/ftjKRCPsPFA/v-deo.html
Tendinitis? How is the pain?
I have the same problem and i´m trying different exercises to get the planche without wrist and elbow pain.
Seninha thanks for the tip hahah
Enes Selimovic yeah one obvious thing is dont have your hands directly forward. This is almost impossible unless you're very advanced and you can lift your palm up to compensate. Place your hands at a 45° angle from say a pushup position.
how long did it take you to reach the full planche?
Lidor Shalom With which progression did you start?
***** Yeah, working on it. Is it a good idea to start on the floor so you can strenghten your wrists?
something that really helped me make faster progression was to hang my feet on a band (that still gives me a challenge off course) and try to hold as long as possible it helped me a lot but after it gets easier with that band I used a weaker band until I could finally do it without a band and it took me about 8 months to master it off course I did it everyday at least 30 minutes practicing that move and a shoulder strengthening routine along with wrist flexibility routine which added up to about an 1 hour
takes up to a year or two depending on your level to begin with
It's an interesting movement.. Seeing this video I finally decided to try it tomorrow..
my compliments for these guys, and the maker of this video. well explaned, nice attitude, great skills. Appreciate! thanks amigos!
Tutorial one arm pull up please
Be really strong in one arm lol
Try with negatives :)
Trening Batmana try hard with these exercises: after you can do at least 10 pullups - L sit pullups, archer pullups, one arm negatives, subtracting fingers (e.g. one arm with one finger of other hand), and pulley-assisted chin ups (see fitnessfaqs video). Train hard and youll get there with time.
Train weighted pullups to the point that you can do them with 50% bodyweight added before doing negatives or you could end up with a lot of elbow pain, when you can do 80-90% bodyweight added weighted pullups with good form one arm pullups will be easy.
Thanks. I do 3/4 one arm pull. Video soon in my chanel
Name of the equipment. I've heard it but brain fog. Thanks
I think you mean paralettes
Yes thank you
Just make some
Paralanches
never thought about straddle sit. I will try that.
Thanks so much for this. It will be difficult as hell but it’ll be worth it. I WILL SUCCEED
My ass is too high in a straddle planche, how do i fix it?
Lower it
That isnt a straddle sit
Awesome video mate, thank you!
This video is genius. Great job.
Is it normal that after 3 days of training I can hold tuck planche for 15 seconds?
Yes, if you were already strong enough to hold it for that long but just needed to find the balance, than yes. Others take a while because they need to build the strength as well as find balance.
I'm Dylan Alright, thanks!
Remember me? xD I am now doing 10 seconds of advanced tuck planche on floor :D
u can go and check in my channel
TheOneWhoDown ahhahahahahahahahhaha my man
This channel is awesome. Thank you.
Really useful video. Thanks guys
This is a great guide for me, I could hold the first position for 13 seconds so this will be a great challenge. I will begin tomorrow morning!
Tnq so much for helping me and guiding me 😇😇
Excellent progress planche tutorial !!
thank god found this video, i will need this to my aerobics gymnastics :3
Excellent tutorial ! thanks !
Rápido, conciso y efectivo. Super like.