@欣缘兴愿

这个很不错的视频

确实是个好视频，介绍的很全面！加精！

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每天来充能，只为俄挺早日出山

Full Planche Tutorial
完整俄挺教程
Now before we start, lets first demonstrate it
首先在开始前演示俄挺动作。
First I will show you the progression before we start with
the exercise
第一步在我们开始练习之前我将显示训练的过程
Tuck Planche
团身俄挺
Advanced tuck planche
高级团身俄挺
One leg planche
单腿俄挺
Straddle planche
分腿俄挺
Now lets start with the easiest of exercises for those who
can’t do a tuck planche
现在让我们先从最简单的练习，对于那些不能做团身俄挺的同志们
Tuck lift (for those who can’t do tuck planche)
团身推地起（对于那些不能做团身俄挺的同志们）
Tuck with leg support
腿支撑团身起
Perform these exercises until you reach tuck planche
进行这些练习直到你能做起团身俄挺
Now exercises for people who already accomplished and
reached a Tuck planche.
现在的练习针对能够完成团身俄挺的同志们。
Tuck planche hold (try to increase the hold to 60 seconds)
团身俄挺支撑（坚持60秒）
Try to increase L-sit hold(try to increase hold up to
45seconds)
L-腿（坚持45秒）
L –sit transition to Tuck planche
L-腿转换团身俄挺
Pseudo-plache push up
假俄挺俯卧撑 （即腰间俯卧撑）
Tuck place push-ups
团身俄挺俯卧撑
Now next level exercises these exercises are for people who
mastered the tuck planche.
现在进入下一个阶段，针对熟练掌握团身俄挺的同志们
Advanced tuck planche (increase hold until 30 seconds)
高级团身俄挺 （撑住30秒）
Pseudo planche with chair (more intense, I still use this!)
假俄挺，腿放椅子上 （强度更大，我还在用）
L-sit transition to one leg planche (no hold)
L推转换单腿俄挺 （不需要撑住）
Now that your getting stronger, its time for one leg
planches! This is for people who mastered
the advanced tuck planche
现在你更强壮了，是练习单腿俄挺的时候了。下面针对于熟练掌握高级团身俄挺的同志们
Always train with MAXIUM LOCKED ARMS!
训练时一定要用最大力量固定住手臂
One leg planche hold (increase hold until 15-20 seconds)
单腿俄挺（挺到15-20秒）
L-SIT TO straddle planche (no hold)
L腿到分腿俄挺 （不需定住）
Use this to build up strength to the next step.
用这个练习力量为下一步准备
L-SIT to full planche (no hold)
L腿到俄挺 （不需定住）
These exercises will get you to a straddle planche! Now I will
show you all kinds of exercises you can add and that help a lot to your
program.
这些锻炼将让你掌握分腿俄挺！现在我就告诉你你可以添加各种练习，这对你的练习有很大的帮助。
Headstand presses muscle’s trained (lowerback, shoulder,
back muscle)
头手倒立撑锻炼到的肌肉（腰，肩，背部肌肉）
Handstand push ups muscle’s trained (shoulder, tricep, lower
back)
倒立俯卧撑锻炼到的肌肉（肩部，三头肌，腰部）
90 degree push-up muscle’s trained (shoulder, lower back,
back , triceps)
90度俯卧撑锻炼到的肌肉（肩，腰背部，背部，三头肌）
Lower back workout
muscle’s trained (70%lower back, 30% back)
腰部锻炼锻炼到的肌肉（下背部70％，30％）
Back lever press muscle’s trained (lower back, shoulder and
back)
背杆压锻炼到的肌肉（下背部，肩膀和背部）
My favorite planche exercise! Muscle’s trained (lower back,
shoulder, back ,legs, triceps)
我最喜欢的的俄挺锻炼！锻炼到的肌肉（下背，肩，背，腿，肱三头肌）
Pseudo-planche hold muscle’s trained (lower back, shoulder,
abdominal muscle’s)
伪普俄挺支撑锻炼到的肌肉（下背，肩，腹部肌肉的）
Handstand bent arm presses muscle’s trained (tricep, lowerback,
back ,shoulder)
倒立屈臂压 锻炼到的肌肉（lowerback三头肌，背，肩）
Handstand push-ups wall support
靠墙倒立俯卧撑
V-SIT(abdominals, tricep, shoulder)
V 腿（腹肌，三头肌，肩部）
Handstand press (shoulder, lower back)
倒立推起 （肩膀，腰）
Lower back exercise
腰部练习
Always make sure to stretch and warm up for at least 5-10
minutes for more quicker
results
始终确保至少5-10分钟拉伸和热身会更快的效果
Thanks for
watching.
谢谢观看

好东西学习了，就靠墙倒立俯卧撑可以做10几下，和可以团身离地。。不靠墙倒立秒倒。。练了半个月手碗伤到了。现在暂时没有练了，不过还是要顶。

有时间好好看看 自己摸索总是找到窍门 !

好视频，开始练了一些时间，左手手腕经常疼痛，怕受伤耽误进程，进展好缓慢

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马克

这样前后档
我会重心不稳 摔的= =