Full Planche

abswaistbody weight

Matutunan kung paano gawin ang Full Planche nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Shoulders, Chest, Triceps.

Full Planche exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Full Planche

Sundin ang mga hakbang na ito para maisagawa ang Full Planche nang may tamang form:

  1. 1Magsimula sa push-up na posisyon na may mga kamay nakabukas nang shoulder-width at mga daliri nakaturo sa harap.
  2. 2I-engage ang core at dahan-dahang ilipat ang timbang pasulong, itaas ang mga paa mula sa lupa.
  3. 3Patuloy na ilipat ang timbang pasulong hanggang maging parallel sa lupa ang katawan, balanse sa mga kamay.
  4. 4Hawakan ang posisyong ito nang kaya mo, pinapanatiling tuwid ang katawan.
  5. 5Dahan-dahang ibaba ang mga paa pabalik sa lupa at bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Full Planche

Primary

abs

Secondary

shoulderschesttriceps

Exercise Details

Equipment
body weight
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Full Planche?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Full Planche?

Ang Full Planche ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders, Chest, Triceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Kailangan ba ng equipment para sa Full Planche?

Hindi. Ang Full Planche ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Full Planche nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa push-up na posisyon na may mga kamay nakabukas nang shoulder-width at mga daliri nakaturo sa harap. I-engage ang core at dahan-dahang ilipat ang timbang pasulong, itaas ang mga paa mula sa lupa. Patuloy na ilipat ang timbang pasulong hanggang maging parallel sa lupa ang katawan, balanse sa mga kamay. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Full Planche?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Full Planche?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Full Planche best for?

The Full Planche fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Full Planche sa Cora

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