UNLOCKING THE TUCK PLANCHE | Why You Can't Tuck Planche and How To Fix It.

00:04:03
https://www.youtube.com/watch?v=xw31tXau_4Q

摘要

TLDRThe video provides a comprehensive guide on training for the tuck planche, even if you initially can't lift your legs off the ground. The tuck planche involves a continuum of difficulties, and training can be started at any level. The key is understanding the muscle groups involved: shoulder flexors, scapula protractors and depressors, abs, and hip flexors. It discusses gradual progression techniques like elevating hands, using minimal band assistance, and individual muscle strengthening, particularly shoulders and core. The ultimate goal is achieving straight arms, protracted shoulder blades, and a horizontal body alignment. To measure progress, it suggests monitoring hold duration and adjusting hand elevation. Additionally, the video emphasizes supplementary exercises like pseudo planche holds and hanging leg raises for overall strengthening. Once proficient, individuals can progress to the advanced tuck where hips open to 90 degrees. For further resources, the video suggests a specific training program available on their website.

心得

  • 💪 Tuck planche involves shoulder flexors, scapula protractors, abs, and hip flexors.
  • 📉 Reduce difficulty by elevating hands to allow hips to drop further.
  • ⏱ Monitor training by holding positions for certain durations to ensure progression.
  • 🦵 Individual muscle strengthening, like the shoulders and core, aids in tuck planche training.
  • 🚀 Aim for a perfect tuck with horizontal body alignment and straight arms.
  • 🔗 Band assistance can help lift hips during training, gradually progressing to fewer assists.
  • 🔄 Exercises like pseudo planche holds and hanging leg raises support overall strength.
  • ⬆️ After achieving level tuck, work towards the advanced tuck with 90-degree hip opening.
  • 👉 Visit the website for a detailed planche training program.
  • 📐 Measure height or intensity of holds to benchmark progress.

时间轴

  • 00:00:00 - 00:04:03

    This video addresses the misconception that the tuck planche can't be trained until one can lift their legs off the ground. It explains that the tuck planche has varying levels of difficulty and can be practiced even without floor leg lifts. The video breaks down the exercise, highlighting the need for multiple muscle contractions, including shoulder flexors, scapula protractors, depressors, abs, and hip flexors. The ultimate tuck should feature straight arms, protracted shoulders, and a horizontal body, though beginners often start with legs just above the floor and hips below the shoulders. Beginners can reduce difficulty by elevating hands, mimicking the ease of a dip. Progress should be measured and increased over time, incorporating various methods to elevate or challenge position. Additionally, training specific muscles involved in the tuck planche is encouraged, utilizing exercises like pseudo planche holds and scapular dips. Advanced training aims at opening hips to 90 degrees for a more challenging tuck. For further guidance, viewers are directed to a specific training program.

思维导图

Mind Map

常见问题

  • Can I train the tuck planche if I can't lift my legs off the ground?

    Yes, you can train the tuck planche even if you're unable to lift your legs initially by using progressive training methods.

  • Which muscles are involved in performing the tuck planche?

    The tuck planche involves shoulder flexors, scapula protractors and depressors, abs, and hip flexors.

  • How can the difficulty of the tuck planche be reduced?

    The difficulty can be reduced by elevating the hands, allowing the hips to drop further.

  • What is a simple way to measure training progress for the tuck planche?

    Elevate your hands as little as possible and perform holds for at least 10 seconds, progressing by lowering the hands over time.

  • What exercises can assist in training the tuck planche?

    Exercises such as pseudo planche holds, scapular dips or push-ups, and hanging leg raises can assist in training.

  • What is the goal of the perfect tuck planche?

    The goal is straight arms, protracted shoulder blades, and a horizontal body with hips and shoulders level.

  • How does band assistance help in training the tuck planche?

    Using a band helps lift the hips, allowing leg holds off the floor, gradually progressing to thinner bands for strength improvement.

  • What is the next step after mastering the level tuck planche?

    After mastering the level tuck planche, you can work towards the advanced tuck with hips open to 90 degrees.

  • Where can I find more information on planche training?

    You can find more information on the website offering the Project Planche training program.

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  • 00:00:00
    Many have the misconception that they cannot train the tuck planche if they’re unable
  • 00:00:05
    to lift their legs off the ground.
  • 00:00:07
    However, the tuck planche exists with a continuum of difficulties and can still be trained before
  • 00:00:13
    you’re able to lift the legs with the hands on the floor.
  • 00:00:17
    In this video I’ll be breaking the tuck planche down and explaining how to best work
  • 00:00:22
    towards a perfect tuck.
  • 00:00:25
    Muscles contractions from multiple area of the body are required for the tuck planche.
  • 00:00:31
    The shoulder flexors including the anterior deltoids and long head of the biceps work
  • 00:00:36
    to prevent the shoulder from extending, keeping the body horizontal.
  • 00:00:41
    The scapula protractors and depressors are used to lift the body higher to help clear
  • 00:00:47
    the legs.
  • 00:00:48
    And the abs and hip flexors are used to compress the body to keep the legs elevated.
  • 00:00:54
    The tuck planche is the easiest planche variation with feet in the air.
  • 00:00:59
    The perfect tuck should have straight arms, protracted shoulders blades, and the body
  • 00:01:04
    should be horizontal with the hips and shoulders level.
  • 00:01:08
    The legs can tuck maximally.
  • 00:01:11
    Although this is the goal, most people will unlock the tuck planche on the floor with
  • 00:01:16
    the legs JUST off the ground and the hips below the shoulders.
  • 00:01:21
    This will mean you’re center of mass isn’t displaced as far from the line of the shoulders
  • 00:01:25
    reducing the difficulty.
  • 00:01:28
    The difficulty can be reduced further, by elevating the hands to allow the hips to drop
  • 00:01:34
    further.
  • 00:01:35
    Using this method, the tuck planche can be scaled back to be about as easy as the top
  • 00:01:41
    of dip.
  • 00:01:42
    This means as long as you can support yourself with your hands, you can train the tuck planche
  • 00:01:47
    at some level.
  • 00:01:49
    To ensure progress over time, it’s important to measure your training difficulty and continue
  • 00:01:55
    to challenge yourself.
  • 00:01:56
    A simple way to do this is to elevate your hands as little as possible to allow you to
  • 00:02:02
    keep the legs off the ground for at least 10 seconds and perform 3-5 sets to or close
  • 00:02:08
    to failure.
  • 00:02:11
    When you can hold this for 20 seconds, lower the hands, or place something under the shins
  • 00:02:16
    to force you to lift the hips higher.
  • 00:02:19
    This process can be continued until you can hold the tuck planche on the floor.
  • 00:02:24
    At this point you can place an object under the shins and perform holds with the legs
  • 00:02:29
    just clear of it as you build toward the tuck with the hips and shoulders level.
  • 00:02:36
    If you’re close to holding the tuck planche on the floor, another useful exercise is to
  • 00:02:41
    perform tuck planche holds with assistance from a band.
  • 00:02:45
    The band will help lift the hips and allow you to perform holds with the legs off the
  • 00:02:50
    floor.
  • 00:02:52
    Use the thinnest band possible for your training sets, and as you get stronger progress to
  • 00:02:57
    thinner bands until you can perform the tuck planche on the floor without assistance.
  • 00:03:03
    In addition to these exercises.
  • 00:03:06
    Training the constituent muscles individually can help speed progress.
  • 00:03:11
    After the modified and assisted tuck planche holds you can perform pseudo planche holds
  • 00:03:17
    or push-ups to help strengthen the shoulders.
  • 00:03:21
    Scapular dips or push-ups can be used to strengthen the shoulder blade musculature, and hanging
  • 00:03:26
    leg raises or L-Sit exercises can be used to develop compressive core and hip flexor
  • 00:03:32
    strength.
  • 00:03:34
    For best results, measure the height or intensity of your holds to ensure progress over time.
  • 00:03:41
    When you’re comfortable with the level tuck planche, you can start working towards the
  • 00:03:45
    advanced tuck where the hips open to 90-degrees.
  • 00:03:49
    For more information about the planche.
  • 00:03:53
    Head to my website and check out my planche training program Project Planche.
标签
  • tuck planche
  • muscle training
  • exercise progression
  • core strength
  • shoulder strength
  • hand elevation
  • band assistance
  • scapula
  • hip flexors
  • planche training