I'm training planche already for 5 days, in parallel with this I'm doing 100-150 push ups per day, training my handstand and abs, feel like a machine. It's pretty hard but I believe in myself. Wish y'all good luck and strength to follow your own right way. 💪🏻
@@zakaria2585 I do not train the planche regularly, but I'm stronger since that time and can do better now. If we talk about the stages from this video, I can do the straddle planche, but my legs are higher, it's hard to keep them straight parallel to the floor. Also, for example, I can make L-sit and move to handstand without touching the floor, just standing on my hands and balancing. For this, and in general, you NECESSARILY should warm up your body (there's a lot of pressure on your wrists (ligaments will burn, if you feel this - warm up better), elbows, shoulders and neck (nerves can get pinched)), otherwise you can easily get hurt, especially if you have excess weight (in this situation it's not recomennded to train any of complicated elements, before loosing weight). Thanks for your interest, it motivated me, haha I was already thinking about making video how I train and now I feel, like I'll really do it soon. And what about you, do you train?
@@gamalong3966 then I would ask that beast of a human to show the planche tuck, extend and straddle and L-sit. If they can kudos. Edit - the comment was one sided. I'd say to do both are amazing feats to perform. I would want to do both.
@@roufeyel7866 Hes actually not joking. It takes years to understand how the body works and how difficult planche actually is. Also height can give you a huge advantage. If you are under 1.80m tall, it might be much easier for you to planche. The best athletes are between 1.6-1.7m tall. For such people its a matter of months to learn planche from 0. Whereas for a person who is 1.8+ it might take many years.
@@roufeyel7866 Then you should get amazing tricks like planche and front lever within weeks - a few months if you train hard, rest and have a good diet!
Love you guys, thank you so much! After 14 years of climbing, this is becoming such a valuable way to balance out my musculature and avoid overuse injuries common to rock climbers. I’m so psyched to train these!
I would love to see the guy from this video performing a straddle planche with decent form for 30 seconds... since it is a prerequisite to advance into full planche.
ilari orma, i,ve been working out all my life,but i saw this vid,and it inspired me to try the planche,ive give myself a year to do it,so i will post a vid,that's if i survive the training,lol!!!!!
Murtaza Qureshi Yeah I know that's just the move I wan't to train for after frontlever. My first goal was muscle up second is frontlever&backlever then planche and maybe human flag.
+Sandro Kobulia good order but backlever is easier than front lever I'd go for that first. and you can learn your muscle up while learning these others
Bro in my opinion i think we should first train our arms and core with regular exercise.... when i started doing workout i worked out for 5 months first then i tried doing elbow lever( elbow supported plance) and then i mastered it then doing plance will become more easier if u do the taining first and start with least step
This is exactly what I was looking for in a tutorial! Thank you! I couldn't get much further than the tuck planch, but the added exercises and 30 second holds will progress me much better!
@@god.usopp2yearsago115 I am no closer to a planch than the day I started I am afraid. I am now nursing an elbow injury from my dog on his leesh! I completed my gym in my home to include pullup bar and single bar dip station and for muscle ups. I will need to revisit this video to get back on track!
Yea I saw a video progression of handstanding going from 0 to 40 seconds in 12 months, ofc it might take shorter depending on genetics and how much effort you make but the planche is an advanced move that will take more than a year or two to achieve
@@epistarter1136 It takes more than a year if you are tall. If you are under 1.7m you can get it within months. Under 1.8m within a year. Above 1.8 it can take a few years.
Great video. I recently bought your 5 week plan...I really like it and I am seeing progress just in one month. Thanks Alex and your other team members.
YES YES!! I've been stagnant on my progression because I've only been able to do 5 sets of 5 pseudo-planche push-ups. I couldn't figure out what the next logical step was, but this is IT! Thank YOU!
I've been looking for a video with this exact information for YEARS! I see this was just made in March, so I guess that's why I couldn't find it. :P Thanks so much guys! I'm starting my planche training TODAY! :D
Lol, I fell off of my practice. u_u I was going strong for a few weeks doing a few sets of tuck planche holds and forward leans every day, but eventually I just faded out. Work got in the way and I couldn't keep up my motivation. :/
I've been training the lean for a while and felt there's a big leap between a lean and tuck. Here, you guys detail some extra steps - the advanced frog stand and straddle, with HS lean too. Great video, just what I needed to figure this out and progress. Thank you!
So interesting to see how your videos have improved over the past 7 years compared to this. This video is great, but I appreciate how Calimove as a whole has progressed. I'm taking Complete Calisthenics right now, Level 4.
I started 1 month ago, i already have a 15/20 sec tuck planche and today i did my first advanced tuck planche :) (i'm training it 1 time per week because i already train my front lever and i do sets and reps too)
Well i can hold a 7 second straddle planche but i never did 30 second tuck planche. It's all about strength not endurance. A good 10-12 sec tuck planche is good to move further. But still good video
Thank you So much for this Video!!! I know I'm just 1 fan above millions of motivated fans of you guys, but Thank you for listening and interacting with Us ! It's awesome and you guys are amazing !! Keep it up thanks !! I'll use this video to learn and continue to train for the planche
Much love for all of ur great instructional and motivational calesthenic training videos. Yes, yours is my channel of choice for all things calesthenics. It's always a pleasant surprise in my inbox. I'm Looking forward to continued progress in my training in no small part because of the inspiring videos u create.
Thank you for the great advice; I'll be adding this to my workout tomorrow. Right now I do 5 sets of 10 narrow push-ups but I think if I try I'll be able to do 20 in a row. I also jump rope and do shadow boxing amongst other ab workouts that I don't know the name of (also some yoga) and a bunch of other calisthenic exercises but I will add the dips and handstand to my routine to build up the muscles I need.
I saw Azula doing this and I was like, WHAT IS THAT, HOW IS A 14 YEAR OLD ABLE TO DO THIS AND I WANNA BE ABLE TO DO IT TOO!! So now I’m gonna work on this cause I wanna be like Azula (an absolute badass)
It was closer to either an elbow lever or bent arm planche (also known as a 90 degree hold) depending on if Azula’s elbows were under her abdomen. I I remember correctly they are just outside so probably a bent arm planche.
+Tmapples Gaming Or (unless you are a competitive gymnast that's worried about strict form) you can turn your hands out with fingers to the sides. Using parallettes or parallel bars is another option
+Sean Cunningham I have the same issue, but turning hands to the sides only makes it worse... Fingers pointing forward is almost painfree (at least it works for me).
I would say that you should do some preparation wrist stretches. Go to search it on RU-vid and type wrist stretches for handstands. Trust me it'll really helps when it comes to the planche
I’m 43, unfit, but just had someone pass away so re evaluating my health choices. I want to be around for my kids and be out there with them as well. I need to get some direction and ability to move and I believe Calisthenics will get me there. There is so much information on it though, makes it hard to focus on what I should do with zero abilities
I started to train for the elbow lever and I can do it after two days but I can only hold it for 20 seconds. Gonna start training for this now. Wish me luck!
Excellent! Thanks for uploading the video because i have been watchimg all your videos and working out every day with a different workout so this will be great
Thanks very for the tutorial. I got a couple of question I would appreciate it very much if you answer them :) -Does the Planche put much pressure on the Distal biceps tendon and does the biceps have any involvement? -How do I know I'm leaning enough or not in The Pseudo Planche or is it just the further the better?
John Scott 1. This depends on your grip and if how you place your arms. If your bizeps face fowards he get alot of pressure.2. You will know if you are leaning enough forward because it gets really hard, You can use a mirror or just film yourself to see the lean. On a certain point you can't lean any fruther because this will change your balance (feet will remove from the ground).
***** THANKS for the tutorial and reply :D I find that my biceps get a load of work when I do Tuck Planche for time, I gotta work on that tendon strength and rest. I filmed myself and found that I lean perfectly - Hands at waist and maintaining the correct protraction/depression. :) next step is Tuck/Advanced tuck, hopefully.
Wow it's great finding this video after 7 years. It had very little views the first time I saw it. I wann thank you for helping become A plancher. I follwed your advice and after two years I was a Succesful plancher and could impress my peers. THANKS!
Hello, thx for the tutorial its really helpfull, love what you do! :) I just had a question, is it normal it hurts my wrists whenever I get into a plank position? thanks!
No it's not normal. Include wrist warm ups/preperations before you start with your planche training. You can also try to change your hand position if you don't have the necessary wrist flexibility.
Stretching and warming up is key to avoid injury in this sense. I would personally try to do Aikido wrist stretches before attempting this in order to gain the flexibility and strength in your wrists to prevent injury.
yep, front lever is a pull exercise and planche is a push exercise. I would practice them on different days, 1 in 4 day rotation. Of course if you only focused on 1 you'll pick it up much quicker but if you like to balance out your training then a push pull routine weekly is good
Andrew The Transformer yes i now that fl is pulling and planche is pushing but i think that they are working some simular muscles like lats... thanks anyway
Thanks for the video, I'm practicing the stradde sit just in those days but usually that position cause me some cramps on the tensor fasciae muscles...anyone experienced this?
Horror Coder Haha nearly every person i teach (inclusive myself) know what you are talking about. Just keep going, your body will adapt and the carmps will fade.
I'm 19yo, 186cm tall and hopefully I'm gonna be able to do a proper planche some day, even if it takes me years, it's just looking so sick and worth it.
1 00:00:08,980 --> 00:00:11,660 Welcome to Calisthenic Movement. My name is Alex. 칼리스쎄닉 무브먼트(Calisthenic Movement, 맨몸운동)에 오신 것을 환영합니다. 제 이름은 알렉스입니다. 2 00:00:11,660 --> 00:00:16,400 And in today's video, I will show you how to start training for the planche, as a beginner. 오늘 비디오에서는, 처음 시작하는 사람이 플란체(Planch) 훈련을 시작하는 법을 보여드리겠습니다. 3 00:00:17,700 --> 00:00:21,680 The hardest part in the beginning is to get into the tucked planche position. 처음 시작할 때는 "꺾인 플란체(planche) 자세"에 돌입하기까지가 가장 어려운 부분입니다. 4 00:00:22,160 --> 00:00:27,980 Once you're able to hold the tucked planche for a bit, you can go on with training the usual progressions. 일단 "꺾인 플란체 자세"를 어느 정도 지탱할 수 있게 되고 나면, 일반적인 발전 단계를 밟아가면서 훈련할 수 있습니다. 5 00:00:28,500 --> 00:00:31,560 Beside the tucked planche there are the following progressions. "꺾인 플란체 자세" 이후에는 다음의 발전 단계가 있습니다. 6 00:00:32,120 --> 00:00:33,340 The Advanced Tucked Planche. "상급 꺾인 플란체". 7 00:00:34,160 --> 00:00:35,300 The One Leg Planche. "외다리 플란체". 8 00:00:36,580 --> 00:00:37,520 The Straddle Planche. "다리 벌린 플란체". 9 00:00:38,700 --> 00:00:39,860 And the Full Planche. 그리고 "완전한 플란체". 10 00:00:41,080 --> 00:00:47,640 We recommend you to the able to hold a progression for at least 30 seconds, before you go on to the next progression. 현 단계에서 적어도 30 초간 지탱할 수 있기 전에는 다음 단계로 넘어가지 마시라고 권해드립니다. 11 00:00:48,700 --> 00:00:55,540 In this video, we are focusing on how you can achieve the ability to hold the tucked planche progression and strengthening. 이 비디오에서는, 힘을 키워 "꺾인 플란체 자세"를 지탱하는 능력을 얻는 방법에 집중하겠습니다. 12 00:00:56,480 --> 00:01:00,880 Before you start with the planche training, you will need a minimal basic strength. 플란체 훈련을 시작하기 전에, 최소한의 기본적인 힘이 필요할 것입니다. 13 00:01:01,380 --> 00:01:10,100 If you can do more than 30 narrow push-ups, 20 dips and 60 seconds handstand on the wall, you can start with the regularly planche training. 손을 좁게 한 채 하는 팔굽혀펴기를 30회 이상, 딥스(dips)를 20회 이상 할 수 있고 벽에 기대고 하는 물구나무서기를 60초 이상 버틸 수 있다면, 일반적인 플란체 훈련을 시작하셔도 됩니다. 14 00:01:10,740 --> 00:01:19,020 To be able to reach the tucked planche position it's very important that you concentrate on completely straight arms every time you train. "꺾인 플란체" 자세에 다다를 수 있기 위해서는, 훈련할 때마다 완전하게 팔을 쭉 펴는 것에 집중하는 것이 매우 중요합니다. 15 00:01:19,040 --> 00:01:24,920 Imagine how you push your shoulder blades forward and push with straight arms against the ground. 어떤 식으로 날개뼈를 앞으로 밀어내고, 쭉 편 팔로 땅을 밀어내는 지 상상해보십시요. 16 00:01:24,920 --> 00:01:31,700 In this way you stabilize your shoulder joints and activate the muscles that are necessary to hold a planche one day. 이런 방식으로 어깨관절을 안정시키면서, 언젠가 플란체 자세를 지탱하는 데 필요한 근육들을 활성화시키게 됩니다. 17 00:01:32,860 --> 00:01:35,040 All right. Let's go to the exercises. 아시겠죠? 이제 실제 운동으로 들어가보겠습니다. 18 00:01:35,460 --> 00:01:38,640 A good exercise to start is the Planche Lean. "플란체 기울이기"는 처음 시작할 때 좋은 운동입니다. 19 00:01:38,860 --> 00:01:42,540 With that you can get closer to the right position step by step. "플란체 기울이기"를 통해 올바른 자세를 향하여 한단계씩 다가갈 수 있습니다. 20 00:01:42,760 --> 00:01:46,420 The more you lean forward, the harder this exercise gets. 더 앞쪽으로 많이 기울일수록, 이 운동은 더욱 어려워집니다. 21 00:01:46,800 --> 00:01:53,560 Now your shoulder girdle gets more load, because the shoulder is not right above the wrist but it's placed in front of them. 어깨가 팔목 바로 위에 있지 않고, 그 앞쪽에 위치해 있기 때문에, 견갑대는 이제 더 많은 부담을 지게 됩니다. 22 00:01:54,440 --> 00:01:59,880 The Frog-stand and the Advanced Frog-stand are some more good exercises for the beginning. 개구리물구나무서기(Frog-Stand)와 상급 개구리물구나무서기(Advanced Frog-Stand)는 시작하기에 좀 더 좋은 운동입니다. 23 00:02:00,530 --> 00:02:06,870 When doing the Frog-stand, your inner thighs are placed onto the elbows, and arms might be bent slightly. 개구리물구나무서기(Frog-Stand)를 할 때, 허벅지 안쪽은 팔꿈치 위에 위치하게 되고, 팔은 약간 구부러져도 됩니다. 24 00:02:07,800 --> 00:02:14,040 When you do the advanced Frog-stand, your arms have to be straight, and you lean your knees against your lower arms. 상급 개구리물구나무서기(Advanced Frog-Stand)를 할 때, 팔은 쭉 펴야 하고, 무릎은 아랫팔뚝에 지지하십시요. 25 00:02:15,620 --> 00:02:18,160 The next exercise is the Straddle-sit. 다음 운동은 "다리 벌리고 앉기"(the Straddle-sit)입니다. 26 00:02:18,380 --> 00:02:22,420 Here you're also allowed to rest your inner thighs on the arms a bit. 여기에서도 역시 안쪽 허벅지를 약간 팔 위에 기대고 쉬어도 됩니다. 27 00:02:22,880 --> 00:02:31,180 As soon as you feel comfortable in this position, you can start trying to lean forward with your upper body and release your thighs from your arms. 이 자세가 편안해지면, 상체를 앞으로 기울이고 허벅지를 팔에서 떼는 것을 시작하십시요. 28 00:02:38,720 --> 00:02:43,280 Another in this time dynamic exercise is the Tucked Planche Swings. "꺾인 플란체 흔들기"(Tucked Planche Swings)는 이때쯤 할 수 있는 동적인 운동입니다. 29 00:02:43,860 --> 00:02:47,780 Here you go to the tucked planche position by swingings likely into it. 여기서는 흔들어서 "꺾인 플란체" 자세로 진입할 수 있습니다. 30 00:02:48,140 --> 00:02:52,920 When your body gets used to that, you try to eliminate the swing step by step. 당신의 몸이 이 것에 익숙해지게 되면, 흔들기를 단계적으로 소거하기 위해 노력하십시요. 31 00:02:53,040 --> 00:02:57,020 And perform the movements slower and slower, and more controlled. 그래서 흔드는 움직임을 점점 느리게 하고, 제어를 더욱 강화해가십시요. 32 00:03:01,460 --> 00:03:04,440 Finally we show you another exercise from the hand-stand. 마지막으로, 물구나무서기에서부터 할 수 있는 운동을 보여드리겠습니다. 33 00:03:05,200 --> 00:03:08,060 This exercise is similar to a planche lean. 이 운동은 "플란체 기울기"와 비슷합니다. 34 00:03:08,420 --> 00:03:14,080 You are in a handstand position with your belly facing the wall and start walking forwards in your hands. 배꼽이 벽을 향한 물구나무서기 자세에서, 손을 이용하여 앞으로 걷기 시작하십시요. 35 00:03:14,720 --> 00:03:18,920 When you reach a certain point, you start leaning forward and hold the position. 특정 지점에 도달했을 때, 앞으로 기울이기 시작해 그 자세를 지탱하십시요. 36 00:03:19,640 --> 00:03:26,920 Lean only as much forward as you are able to hold this position for a few seconds. And avoid to fall down after seconds. 몇 초 동안 이 자세를 지탱할 수 있을 정도까지만 앞으로 기울이시고, 몇 초 후에 무너져내리지는 마십시요. 37 00:03:28,400 --> 00:03:33,520 Integrate 1 - 2 of those exercises into your training to reach a tucked planche. "꺾인 플란체"(tucked planche) 자세에 다다르기 위해, 앞에 설명해 드린 운동 한두 가지를 훈련에 포함시키십시요. 38 00:03:33,780 --> 00:03:38,420 We recommend you to train those exercise at least 3 times a week. 일주일에 적어도 3번 이상 이 운동들을 훈련하라고 권합니다. 39 00:03:39,740 --> 00:03:41,560 Thank you for watching this video. 이 비디오를 시청해주셔서 감사합니다. 40 00:03:41,560 --> 00:03:44,900 We are happy about your subscriptions and likes. "구독" 버튼과 "좋아요" 버튼을 눌러주시면, 좋아한답니다. 41 00:03:45,160 --> 00:03:47,800 If you have questions, just leave the comment below. 의문점이 있다면, 주저하지 말고 댓글을 남겨주세요.
Integrate 1-2 Of Those Exercises Into Your Workout 5 Sets For Each Exercise 30 Seconds Time Under Tension In Every Set Do This 3 Times A Week 이 운동들 1-2 가지를 훈련에 포함시키세요. 각 운동은 5 세트. 각 세트에서 30초간 힘을 주어 버팁니다. 이 것을 일주일에 3 번 하십시요.
Hey guys,can you help me,about wrist pain, i can do a planche but,my wrist hurts a lot and i just can't hold it beacuse of the pain,first one i can do and hold,but when i try the second time,it is just impossible beacuse of the pain in the wrist when i lean my body on them,any tips or help?
Enes Selimovic You should stop with movements that cause pain. First of all you have to prepare your wrist for every workout + include easier progression or exercises which don't hurt. You can also try to place your wrist a litte bit different ( fingers pointed to the side). Also check out our injury video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ftjKRCPsPFA.html
Enes Selimovic yeah one obvious thing is dont have your hands directly forward. This is almost impossible unless you're very advanced and you can lift your palm up to compensate. Place your hands at a 45° angle from say a pushup position.
Trening Batmana try hard with these exercises: after you can do at least 10 pullups - L sit pullups, archer pullups, one arm negatives, subtracting fingers (e.g. one arm with one finger of other hand), and pulley-assisted chin ups (see fitnessfaqs video). Train hard and youll get there with time.
9 лет назад
Thanks. I do 3/4 one arm pull. Video soon in my chanel
It can still be learnt with no equipment which can be more convenient. Using 1 finger on the other hand or grabbing your wrist for assistance works well. Still, this stuffs easier than full planche for sure.
something that really helped me make faster progression was to hang my feet on a band (that still gives me a challenge off course) and try to hold as long as possible it helped me a lot but after it gets easier with that band I used a weaker band until I could finally do it without a band and it took me about 8 months to master it off course I did it everyday at least 30 minutes practicing that move and a shoulder strengthening routine along with wrist flexibility routine which added up to about an 1 hour
Yes, if you were already strong enough to hold it for that long but just needed to find the balance, than yes. Others take a while because they need to build the strength as well as find balance.
Great tutorial! I had the idea to do the leaning pushup and just saw it here! Glad to know it was a real tool. I'm slowly losing my stomach so I can train for this.
