Planche

Planche

In this presentation I'm going to explain you how to do planche, it's a beautiful trick, I really like it and I hope you'll like it too.

1.Perfect your pushups:
Planching involves your arms and wrists, which must be strong enough to hold the rest of your body weight. The best way to begin building these muscles is to do plenty of pushups. You should be able to do at least 25 pushups before attempting to planche.

 

2.Practice your balance:

Once your pushup is perfect, practice balancing most of your weight with your arms and hands, rather than supporting yourself with your toes. To do this exercise, you'll need a chair or an exercise ball the same height as a chair. 

3.Master the frog stand: 

Crouch to the floor and place your hands flat on either side of your body. Move your weight to your hands and lift your bottom and feet from the floor, so that you're supporting all of your weight with your arms and hands. Keep practicing until you can hold the position for 30 seconds or longer.

 

4.practice the tuck planche:

This will get your arms used to supporting the full weight of your body. You'll need pushup bars or parallel bars to complete this exercise. 

5.Planche:

This is the last exercise you must complete before your upper body strength is ready for a full planche. Starting from the advanced tuck planche position, extend your legs out behind you. At first , your knees will be bent, but keep practicing until you can straighten your legs.