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CALISTHENICS NETWORK
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https://www.instagram.com/calisthenics_network/
https://www.facebook.com/officialcalisthenicsnetwork/
https://www.youtube.com/channel/UCfULd26XUWL2VazYwzJ1LUA
https://www.facebook.com/groups/2402623413342423/
INTRODUCTION:
The Full Planche is a trick that demonstrates a high level of
strength and body control. This move is not for everyone, but if
you have been working on your balance and strength, and have
wanted to learn the Planche, then it is definitely within your
grasp. You just need to work smart, be honest with yourself
about your current level, and train PATIENTLY and
CONSTANTLY.
Hand position:
- With the fingers forward (a lot of tension in the wrists);
- With the fingers to the side (I personally recommend this
one because the hyperextension of the wrists is less);
- With your hands in grips (in case your wrists are
uncomfortable on the floor).
Arm position:
- completely straight, with elbows locked.
Torso:
- tighten the pectoral, lumbar and abdominal muscles to
maintain a straight line and not arch (scapular
protraction).
Leg and hip position:
- neutral position, in a straight line with the shoulders.
Feet:
- plantar flexion (feet straight).
Muscles involved:
Shoulders: Anterior deltoids.
Chest: Pectoralis major.
Arms: Biceps brachii and coracobrachialis.
Flexors of the fingers and wrists.
Abdomen : Serratus anterior.
Legs : Glutes and hamstrings.
CONGRATULATIONS!!!
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