Straddle Planche + Handstand [SPA/ENG]
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En este entrenamiento me enfoqué en estáticos en el suelo, ya que he practicado muy poco esta variante.
Comencé con un calentamiento de flexiones escapulares y flexiones en pica. Luego, practiqué un poco el handstand para recordar la técnica, priorizando el equilibrio —ya que la fuerza me sobra—. Hice unos pocos intentos y pasé a la plancha a horcajadas.
En mi primer intento de straddle planche, subí a press, mantuve el equilibrio un rato y bajé. La prensa fue exitosa, pero necesita pulirse. En el segundo intento, salió mejor, aunque hubo una ligera falla en el equilibrio. Seguí con presses usando una técnica imperfecta para priorizar la fuerza en la subida y memorizar el movimiento muscularmente. Después, me concentré en la técnica pura y los resultados mejoraron notablemente.
Por último, probé variantes de straddle planche: con dedos y con puños. Hice varios intentos de cada una. Incluso intenté un press con la variante de dedos, pero aún no logro subir, quizás por un mal cálculo del ángulo o falta de fuerza en la base de los dedos. Con la variante de puños no tengo problemas en el agarre, salvo en la prensa, que tampoco sale. Seguiré practicando hasta dominarlo.
In this workout, I focused on static floor exercises, as I haven't practiced this variation much.
I started with a warm-up of scapular push-ups and pike push-ups. Then, I practiced a handstand to refresh my memory of the technique, prioritizing balance—since I have plenty of strength. I did a few attempts and moved on to a straddle planche.
On my first attempt at a straddle planche, I went up to a press, held my balance for a while, and lowered myself. The press was successful, but it needs refinement. On the second attempt, it went better, although there was a slight lapse in balance. I continued with presses using imperfect technique to prioritize strength on the upward movement and memorize the movement. Afterward, I concentrated on pure technique, and the results improved noticeably.
Finally, I tried variations of the straddle planche: with fingers and with fists. I did several attempts of each. I even tried a press with the finger grip variation, but I still can't get it up, perhaps due to misjudging the angle or a lack of strength at the base of my fingers. With the fist grip variation, I have no problems with the grip, except for the press, which I still can't get right. I'll keep practicing until I master it.
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