How to AVOID INJURIES when training for PLANCHE

Описание: Advanced calisthenics skills such as the planche places a higher risk of injury compared to other movement patterns. In this video, we'll share with you how to minimize the risk so you can focus on making progress.

Keep in mind that you need to have at least mastered the calisthenics fundamentals such as push-ups and dips while having a good understanding of the planche prerequisites before you start your planche journey. To learn more about the prerequisites, check out this video:    • Видео  

🔥𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃 𝐓𝐇𝐄 𝐌𝐎𝐒𝐓 𝐂𝐎𝐌𝐏𝐑𝐄𝐇𝐄𝐍𝐒𝐈𝐕𝐄 𝐏𝐋𝐀𝐍𝐂𝐇𝐄 𝐆𝐔𝐈𝐃𝐄 𝐅𝐎𝐑 𝐅𝐑𝐄𝐄🔥

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It includes everything you need to know to achieve the planche including
1. 🧐What is a Planche ?
2. ✅Planche Benefits
3. 🤸‍♀️Planche – Muscle used and Requirements
4. 📌Planche Training Injury Prevention
5. 🔑How to perform a perfect planche
6. ☑How to achieve a Planche – the most effective planche progression
7. ⭐Expert’s effective tips for the perfect planche – avoid slow progress
8. 🍄How to boost planche progress – the most effective planche drills
9. 🔥Most effective planche workout – for all levels
10.💪Planche training equipment – faster progress, more challenge
11. 🤩What’s next after planche – advanced planche transitions and variations.

▬ Contents of this video ▬▬▬▬▬▬▬▬▬▬

0:00 - Introduction
1:10 - Tip 1: Know how to bail
2:04 - Tip 2: Wrist preparation
5:30 - Tip 3: Inverted rows for shoulder stability
6:40 - Tip 4: Pulling exercises for balanced development
7:09 - Tip 5: Gradual progression of straight-arm work
9:04 - Tip 6: Use parallettes
10:10 - Outro

The full planche is a intermediate to advanced isometric hold coveted by many fitness and calisthenics practitioners. Performing the full planche with good form isn't only more aesthetically pleasing; but it displays the high-level of specific strength attained through dedicated and consistent training.

All movements do involve some type of injury, but the more advanced the move is, the higher the injury. In planche, shoulders and elbow joints are usually at risk. However, with proper training protocols implemented, the risk can be minimized so you can focus on making progress instead. The general requirement for safe training are:

Gradual increase in intensity
Warm-up
Specific joint preparations
Balanced training

Let's do it!
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***DISCLAIMER: The planche is an intermediate to advance level exercise. Beginners are highly recommended to begin with the calisthenics fundamental before attempting any progressions of the planche. To be safe, speak with your local physiotherapist/healthcare/fitness specialist in person to get more specific advice regarding this exercise.