Full planche
Schritt für Schritt
So geht’s
- Start by warming up your wrists, shoulders, and core muscles to prepare them for the intense workout that a full planche requires.
- Begin in a push-up position. Place your hands slightly wider than shoulder-width apart, fingers pointing forward, and your feet together.
- Lean your body forward to shift your weight onto your hands while keeping your arms straight. Your shoulders should be above or slightly ahead of your hands.
- Tuck your knees into your chest and lift your feet off the ground, balancing your body weight on your hands. This is known as the tuck planche.
- Slowly extend your legs straight behind you, parallel to the ground, while maintaining your balance. This is the full planche position. Hold this position for as long as you can, keeping your body straight and parallel to the ground.
- Please note that the full
Überblick
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The Full Planche is a challenging bodyweight exercise that primarily strengthens the shoulders, arms, and core, while also enhancing balance and stability. It is suitable for advanced fitness enthusiasts who have already developed considerable upper body strength and control. This exercise is sought after for its ability to build lean muscle mass, improve body control, and impress others with the display of sheer strength and discipline it requires.
Coaching-Hinweise
Technik-Tipps
Ensure your body is in the correct position. Your hands should be slightly wider than shoulder-width apart, fingers pointing forward or slightly outwards. Your body should be parallel to the ground, with your legs extended and toes pointed. A common mistake is arching the back or bending the elbows, which can strain your muscles and joints.
Core and shoulder strength are key to performing a full planche. Incorporate exercises like planks, push-ups, and handstands