HOW TO PLANCHE FOR BEGINNERS | BY OSVALDO LUGONES

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instagram: @osvaldo_lugones
facebook: @lugonesosvaldo
WORKOUT PLAN:
STEP 1-) PLANK LEAN HOLD 20SEC
WORKOUT EXC 1-) Plank lean hold 5sec 4x
2-) Plank lean back & forth 10x
3-) Knee plank lean hold 20 sec 4x
4-) Knee plank lean back & forth 15x
5-) Dumbbell straight arm raises 10x each
4x
STEP 2-) PIKE LEAN HOLD 20SEC
WORKOUT EXC 1-) Pike lean hold 5sec 4x
2-) Pike lean back & forth 10x
3-) Plank arch to hollow 15x
4-) Boat hold compressions 10x
5-) Scapulas push ups 10x
6-) Dumbbell straight arm raises 10x each
4x
STEP 3-) FAKE TUCK PLANCHE HOLD 20SEC
WORKOUT EXC 1-) Fake tuck planche hold 5sec 4x
2-) fake tuck planche jumps 10x
3-) Pike lean hold max 4x
4-) Dumbbell straight arm raises 10x each
4x
STEP 4-) TUCK PLANCHE HOLD 15SEC
WORKOUT EXC 1-) Tuck Planche hold 5sec 5x
2-) Plank to tuck Planche 8x
3-) Tuck L-sit to tuck planche 10x
4-) Tuck planche pumps 10x
5-) Dumbbell straight arm raises 10x each
4x
STEP 5-) TUCK PLANCHE PRESS
WORKOUT EXC 1-) High tuck Planche hold 5sec 4x
2-) Tuck planche lean back & forth 8x
3-) Tuck L-sit to tuck planche press 10x
4-) Tuck planche hold max 4x
5-) Dumbbell+band straight arm raises 10x each
4x
Music thanks to Chris Heria.

[@OsvaldoLugones]

Guys, the rests between sets and how many days a week you guys need to train with this program is dependent on what your personal goals are and how you feel. Remember, it's not how many you do but how you do it. Perfect form all the time. I recommend 1 min rest and no more than 4 days a week

[@darian3005]

Para cuando un tutorial en españoool!! saludos desde Madrid-España broo

[@OsvaldoLugones]

todos mis tutoriales ban a tener subtitulos en español hermano

[@danbarnett316]

Thanks you king!

[@eurreee2814]

K bien que entiendas español saludos desde el Pais Vasco

[@eurreee2814]

Soy un viejo sub de crish y un nuevo tuyo espero que crezcas y querria proponerte que hagas un video de como crear tu propio plan de entrenamiento. Muchas Gracias!!

[@CHRISHERIA]

yeahhhhh!!!!! don't stop when you are tired stop when you are FINISHED!! haha great video brode

[@danbarnett316]

CHRIS HERIA your amazing Chris!!!

[@OsvaldoLugones]

CHRIS HERIA thank u brother 😂

[@ATXpert]

what if im finished before im tired smh

[@eurreee2814]

Wow!!!

[@eurreee2814]

I am a new sub of Osvaldo because of you

[@yaronlavi16]

0:49 straight arm strength explanation 1:18 scapula training exercises 1:57 planche perfect form progressions: 2:19 plank lean 3:40 pike lean 5:13 fake tuck 6:33 tuck planche 7:49 tuck press I kept coming back to this video to see the workout for tuck planche, and had to look for the tuck planche section every single time, so I guess you welcome lmao

[@Golden_M.Y.]

U a gd guy

[@Awareness_With_Dennis]

Many thanks!

[@OsvaldoLugones]

Guys you need to master one step to move on to the next step

[@gabrielrodriguez4394]

Para el proximo video podrias recomendar cada cuantos dias hay que entrenar?

[@ורדעמר-ר4ש]

Osvaldo, can you please tell us in your video how to move from strattle planche to full planche? Great video BTW

[@ZhuGeLiang6969]

is it true,, that some of my friends say... if u learn planche better focus on it for better result and dont combine it with other skill that demand central nerves overload( f.lever, handstand balancing, one arm pull etc) or u will progress very very slow and discourage fast. well, we know the begginer problem, they(I) want all in the same time hahaha.. thx man.

[@hoomanandanimal9808]

Ayayay Captain :D

[@carloshabsburgo.503]

Legendas em português.

[@OFFICIALTHENXSTUDIOS]

dale CHAMBEA!!

[@FRumpelstiltskin66]

Jaja

[@carlosowo9413]

xd

[@kichu2555]

I didn't understand plz help

[@user-zr3ie8sl1h]

@@kichu2555 chambea

[@juandiegocantoralsolis9424]

JAJAJAJAJ

[@stefanodincecco]

Maaannn, from all the calisthenics channels this is the only one explaining how to progress step by step. So clear! Thanks alot and please keep sharing your knowledge!

[@arishpardiwalla3622]

This video is straight 🔥. You’re literally breaking down every part of the planche piece by piece. Definitely a beneficial video

[@yassineelmahdaoui6268]

kzbin.info/door/pqZAyBTYdivmC5CVSMPbGg?view_as=subscriber

[@yassineelmahdaoui6268]

kzbin.info/door/pqZAyBTYdivmC5CVSMPbGg?view_as=subscriber

[@braindead7708]

Not as straight as his arms-

[@johnncbl6898]

I love you Osvaldo, the most complete tutorial I've ever seen.

[@marcustunimus]

The one dislike must be from someone who tried to do all the steps in one day XD

[@matijaskuk5348]

Mark Tuning 29 people accualy

[@marcustunimus]

Bruh my comment is posted 2 months ago of course it changed -_- and dont insult me

[@marcustunimus]

Oops my mistake. Sorry!

[@dafr3ak235]

@@matijaskuk5348 124 actually 😂

[@raider.3060]

@@dafr3ak235 You don't want to hear my comment ;)

[@konstantieneverfire1677]

Osvaldo I just wanted to thank you so much, I found these videos a week ago because I was training planche for 6 months and couldent get past advanced tuck, within one week of watching these videos I figured out straddle, one legged and today I held my first full planche for three seconds! Your a miracle worker and have changed my life. Again thankyou so much

[@bjuny6481]

Konstantien Everfire good job how is your progress? I am struggling to do the tuck planche on the ground although i can do it on two chairs

[@konstantieneverfire1677]

@@bjuny6481 Im now at 10 secounds full planche hold!:) I would really recommend picking up a pair or parallets, they make it harder to damage wrists and easier to balance, if you stick to these progressions and just drill it out, master each exercise before moving on to the next, I think you'll do great! If you have any questions im totally free to give a few tips where I can:)

[@bjuny6481]

Konstantien Everfire okay thank you, yeah parallettes would be a great investment and my wrists tend to hurt very quickly

[@BkWDrums]

When you wanna learn something, learn from the best. I’ll be learning planche from this video series. Great stuff

[@fernando3255]

how did it go? where you able to straddle planche?

[@dogbuddyzuzu14]

Fernando Olivera I’m wondering the same thing

[@ashenson_aaron]

Up

[@core2duoboii613]

how u doing now

[@yungthug2403]

He broke his arm guys, im his friend, he tried to straddle planche at school, like inbetween 2 chairs, he was trying to impress some girls, but one of the chairs tipped over inwards, his arm still being straight landed awkwardly on the floor and you heard the crack, his arm was like backwards.

[@boraefeozer1761]

I've done the first step workout 2 times for one week and already started seeing results, and this week I'm doing step 2 this week and its so much easier to see results the more you practice. This video is the one and only best planche tutorial I have ever seen.

[@SaturnoMovement]

YESSSS! Grande hermano! 🙏🏼

[@OsvaldoLugones]

Gabo Saturno gracias mi hermano

[@imickay564]

Do you have to do each step/workout 4 times a day or 4 times in total to go further to the next one?

[@OsvaldoLugones]

iMickay get first step do exc 1,2,3,4 in a row then repeat all exercise for 4 rounds and you do not move to second step if you don't feel comfortable with the previous step

[@imickay564]

alright thanks alot

[@DjUnknow808]

@@OsvaldoLugones ajaaaa hay los agarre sabia que hablan español

[@RamsBereit]

Who are these people who dislike this video?This is the best step by step procedure one can get. Great job Osvaldo

[@Hgee36]

This is seriously the best beginner tutorial on KZbin. Keep it up man! Looking forward to trying this out.

[@ivanlopez7929]

The best planche progression I've ever seen for beginners, thank for the work you do for us 💪🙌

[@monikasitarska4636]

I can watch you doing a planche the whole day 😍 it's amazing that you do it with such an easiness! 👏 I wish I could do a planche some day 🙏

[@JoshuaTubeGaming]

U got this keep working for it youll get there

[@Fackinfine]

Finally! I've waited so long for this man to show us a REAL planche tutorial.

[@yaronlavi16]

me: *finishing the tuck planche workout, can't feel my shoulders and wrists Osvaldo: "repeat this workout 4 times.." me: :0 😂😂😂😂 you're insane bro I hope one day I can be as strong as you

[@sarangadilshan4416]

I agree with you 🤣🤣

[@Awareness_With_Dennis]

Literally took me 55 mins to get through it once...maybe he meant repeate this workout 4 times throughout the day or 4 times throughout the week?

[@Awareness_With_Dennis]

Also maybe start with doing it once and then after weeks/months pass, we'll build up statuma to get through it 4 times in one single workout ;)

[@yaronlavi16]

@@Awareness_With_Dennis damn this was 3 years ago but nope this is just one round of the workout, do an easier variation that you can do like at least 3 times in a workout But how did it take you that long? Its just a few really hard sets

[@jhefuwbkufkaj2632]

@@yaronlavi16 do i do all of them or just the workout for the step im on?

[@EvaTess]

How to keep a 43 years old newbie motivated to planche wow !! This will make it happen for me. I’m now 110% into this. Lost 25 pounds and working for this fantasy goal of mine to hopefully one day be able to do a 90 degre push-up. Great work and video

[@OsvaldoLugones]

Marc Filion keep the hard work

[@adesouky556]

I have been waiting for this my whole life , Imagine Your Role model giving you the lessons you've always wanted for christmas!

[@ΚωνσταντινΠασκαρου-ο5ν]

This is probably the best planche workout videos on KZbin I started training planche this week and man the day after the workout my arms where so sore that only by keeping my arms staright without weight it hurts so much . It's the ultimate hypertrophy I'm currently on tuck planche I'm gonna work my way to the full with these workouts

[@czepesch]

My 2019 goal. Osvaldo and Chris will help me with this

[@milosevic023]

How are you doing bro

[@JHR987654321]

Update on your goals? I'm just starting my calisthenics journey

[@tea4781]

@@JHR987654321 update?

[@INoRaHI]

Great tutorial! tuck planche achived in 3 weeks! going for straddle now! You and Chris are awesome, keep motivating calistenic comunity!!!

[@TheDodo7000]

Wow a very high quality planche tutorial, one of the best out there in youtube. I'm excited to watch the next parts!

[@Alamon1984]

man this is the best Tuck planche progression video that i ever saw here in youtube

[@djideaz]

The tutorial's solid! Can't wait to work on everything you taught here later this week and looking forward to the next parts. Keep up the great work Osvaldo

[@pertesergiu6139]

Wow man...I saw a couple tutorials but they all have "gray" area, jumps from one phase to another that are not well connected. You seem to not miss a thing. That's really valuable and you made me interested in giving it a try again. Thanks bro

[@matrixus1480]

Finally Planche guide 💪, thanks!

[@NaibaSM]

your static strength is out of this world man! looking forward to the rest of this series

[@calistylepro2384]

Thank you champion ♥️ One day I will be a top plancher like you 😉🤙🏻

[@MRbubblegunner]

How about now?

[@steliosmandalos9352]

One if not the best tutorial ever for cali. The way that you "brake down" step by step the steps is amazingly helpfull. Keep up the good work mate!

[@alexmilink3420]

Thank you Osvaldo! Finally a good video on the topic! Great work man, keep it up!

[@castulo]

Oh man, this video is soooo good! awesome job Osvaldo, I had never seen so many intermediate steps towards the planche, this is great for beginners because it makes it a lot more reachable (and fun) to get to the full planche. Subscribed! Thanks for sharing this :D

[@husamkwaik]

I will start from today, as a 'beginner' and end up as a pro Hopefully

[@guyfierri1234]

Soooo

[@beastslayer4583]

شو ياحسام وصلت للبلانش ❤؟

[@atdb209Ye]

Osvaldo is the King. If I don’t listen to his advise who would I listen to 🤩

[@soulsikk2011]

Can't wait to start this. I want to get planche and levers by summer 👊👊👊

[@JonathanOrtiz-nc8yl]

he buscado mucho en youtube y ninguno explica realmente desde 0, tu si lo haces, gracias por esa ayuda

[@nguyenproas]

5 seconds straddle planche after 2.5 months, thanks!!

[@vuzgvibonm3365]

did you rest between every exercise or only between the sets?

[@vkotis]

Of all the planchette tutorial videos I've seen, this one really breaks it down into steps. Nice!

[@BenniWenzel]

This is by far the best planche tutorial I've seen so far and I've seen a looooot of them XD

[@MRbubblegunner]

Can u planche now?

[@BenniWenzel]

@@MRbubblegunner In the end I went for Fitness FAQ's program "Planche Pro" which is great I'd say but no, I haven't reached the straddle planche yet. My progress is really slow but I have been fighting against a tendinitis and a forearm split so my pace of progress is not representative. In 2 years you can definitely achieve the straddle I'd say if you have a decent level of strength at the beginning, train smartly and don't injure yourself. All the best!

[@MRbubblegunner]

@@BenniWenzel thanks for your reply, really appreciate it. I got a similar injury in my right wrist. I guess I'll get more of that if I'm too ambitious. It's better now. Hey it's very representative because it shows how much time and dedication you'll have to spend for achieving such a complex and hard body position. You're not done yet, keep fighting! I thought of documenting my progress with my camera every now and then. Either for me or for the internet. I'm sticking to the workout of Osvaldo but it's tough to do it 4 times each other day (like 3 times per week).

[@mkm3839]

Look up to your vids so much it's like having a free education. I saw some guy post stolen footage of you so I'm really glad you made this it makes so much more sense now!

[@zombiekillerX7]

Awesome tutorial THANKS OSVALDO ! ❤️

[@gabehorno]

It's amazing how he doesn't look that strong at all, but is an absolute beast. Planche God.

[@iamKunda]

thank you so much for this progression! very straight forward and laid out completely!

[@tobiasfialka3727]

This is the best planche and tuck planche tutorial I have found, thank you very much, I hope it will help me!

[@haikalt.9279]

It is 3AM here and I almost going to sleep.STOOOOPP

[@Midnightv]

Its April and I hope to be doing a planche by the end of the summer beginning of fall. I will follow this precisely along with my regular workouts. Thank you so much Osvaldo so many people are chasing ephemeral things, but the thing I seek is self mastery. Wish me luck!

[@michaelchiguil5162]

Have you achieved the planche move at some point?

[@jesseparbhu6125]

Thank you for this video Planche Master very detailed informative! Great job! Will be working on this skill and handstands.

[@alvaroperezrivera5069]

What an excellent video! Too much humility and understanding by the unexperienced. Congrats.

[@Fran-hp8hb]

Llevaba demasiado esperando este momento

[@jokgumiran170]

This probably is one of the most detailed planche progression vids out there. I appreciate this Osvaldo, keep up the good work!

[@tomatoaderms2481]

You make it look so easy!!!😱👀😍

[@Kuba-sn7pv]

One of the best tutorials I've ever seen. Thankes!

[@michaelnaja]

Very good workout ! Anyway you are the master of plank for sure 🙌 just maybe give some breathing because we have to understand how we can improv our strength with breathing properly 🙏

[@prakashdey9304]

Planche journey is a JOURNEY you have to admit it 🔥🔥

[@manuelrojas526]

Best vídeo bro , espero el próximo episodio con todo , maquina 🙌

[@Akornfarm]

Ur the best calisthenics athlete iv ever seen man!!!! Keep up the good uploads!! Respect from Korea

[@elefrenencinas7696]

Osvaldo bro, eres increíble, saludos desde México💪

[@hollandgraves1912]

masterful description. Simply the exercises and how to do them. Perfecto

[@xXPvPSkillerXx]

Me: I did it without dying!! Oswaldo 3:27: "You have to repeat this workout 4 times." Me: dies

[@mattissolliblarsen5145]

Jonathan Bieß 4 times =one workout ? Or 4 different workouts

[@billymaguire59]

Sounds like he says 4 but CC says 10 Times.

[@thefireblaster8042]

First properly good tutorial i found for beginners.

[@Prepont1]

Al fiinn!!! Tengo Tuck planche 18 segundos aprox, muy buen vídeo, haré todo desde 0 para tener buena base, me gusta que este en español, saludos de Chile Crack!

[@yassineelmahdaoui6268]

kzbin.info/door/pqZAyBTYdivmC5CVSMPbGg?view_as=subscriber

[@germanneves1591]

bro este video esta en español ?

[@asbone9930]

Cuánto tiempo te llevo desde que empezaste hasta donde llegaste ahora?

[@Simon-gx1wf]

Wow, really like how you start from the beginning! Most tutorial out there are like : "do lean, then to tuck planche, than advanced, than straddle and thats it, good luck".... you really help in all the process!

[@OsvaldoLugones]

simon lusignan that's the idea bro

[@maxpower1471]

Que buen tutorial!! Saludos desde Argentina!!💪

[@bjencks1880]

Thank you so much Osvaldo! I really appreciate that you have made this information free for everyone, and you have explained it so well. I have paid for this type of information twice in the past, but no one has explained the transitional phases and exercises between "Nothing" to "Tucked Planche" as well as you have. Thank you for this. This has been the best tutorial I have found on how to go from "Nothing" to "Tucked Planche", even among paid programs. I haven't bought the Offical Thenx app (mainly because I am skeptical after buying two other programs), but I have bought other programs, and your video is free. Thanks again!

[@ziaaswath8667]

Thank you inspiration 🙏

[@parkourpe9616]

This is hands down the best planche tutorial I have seen so far. Thank you so much for your comprehensive, well rounded approach and encouraging people to commit to conditioning before attempting anything more. I look forward to slowly wprking through all your planche tutorials once my body (and shoulders!) Are comfortable with achieving the program you have set down on this first tutorial. Thanks again for taking the time to mske this video.

[@filipbogusawski7650]

This is amazing! Thank you so much, there is a lot of precious knowledge in this short video. What about training frequency? I was thinking about 3 tmes per week.

[@mnfba4450]

Have been watching for a hundred times.Lets go for another hundred.This is really something that the world should watch.;)

[@GazzRITO]

It's normal if i never train for planche and i can hold a tuck planche 26 sec ?

[@sirchevreuil5152]

I think you have a good genetics !

[@AJ-kn6se]

That's really good !!!!!!!

[@calvitieenerver7091]

WTF you are born to do that xD

[@PEHLA-uz3ly]

You probably have tiny legs and strong core. Very lucky i can say

[@Blobbyo25]

First Planche progression video that gives helpful progressive steps :-) Thanks a lot I'm recommending this to my friends

[@EdoardoMidali]

2018 goal :D

[@kentorh5036]

Edoardo Midali Have you achieved it? If not, which phase are you at?

[@ironcruzer747]

This is the most authoritative guide that I have ever watched. I am 50+ years old now but after watching your videos, I am super motivated to start learning how to planche (and to do front lever as well from your other tutorials). Thank you so much, Osvaldo. Question: What are the proper warm up routines before doing these exercises? Thanks again and God bless you!

[@nicolayoda]

Great! Thank you so much!

[@yassineelmahdaoui6268]

kzbin.info/door/pqZAyBTYdivmC5CVSMPbGg?view_as=subscriber

[@dennis9098]

Much better than Chris Heria Workout. You explain everything much better and you show us more exercises we can do.

[@sevenaries]

He really had to flex on us like that in the beginning

[@sonicsaviouryouwillnotgetm6678]

Thank you for breaking this down so well. This is really motivating to start working on, because the steps are basic and small!

[@sidiswavy]

2:40 first workout . note to myself so i can come back to this :)

[@Someone_youdontknow]

Buddy it’s been 4 months. Move on to the next step 3:40. ;)

[@zheng-anklijn5100]

5 months ago you already have to be capable to do a planche

[@Someone_youdontknow]

@@zheng-anklijn5100 nah I thought he quit

[@coyoteproject999]

This "how to planche" is really different of the others, and is very good ! the best for me because it doesn't begin by saying " first you have to do tuck planche". All the exercices and progression is perfect for beginner like me. thank you so much.

[@thedimis1992]

Planche is so cool move.Nice video bro..Could you show some exercises for hand wrist pain?

[@lakizmaj5679]

Just stretch your wrists and take some rest for the pain to stop, and increase the load on them gradually over time, and it is very important to warm them up before exercises. I had wrist pain but now it is almost gone

[@thedimis1992]

Thanks my brother i'll do it :))

[@lakizmaj5679]

Glad to help :)

[@jamespak3563]

Brother this is brilliant. They way you break down this progression into multiple mini progressions. I find conventional planche progressions leaves to many large leaps to bridge the gap. Can’t wait to see the next video 👍

[@RaVa-ADV]

🌴⚓⛓Osvaldo nice bro, you amazing, thank you⛓️⚓️🌴

[@imhandyarry9006]

Hey Osvaldo. I’m 56 yrs old, and I’m gonna put my body too the test, with your fantastic Callesnetic exercises. Thank you

[@blackrave.]

Muy buen vídeo, saludos desde Venezuela.

[@luisguilherme2403]

Amazing tutorial, well taught and explained. I've been planching for almost 3 years now and still this presentation surprised me. I can teach my train mates much better now. Sharing the info :) waiting for the next videos

Unique Tips!

[@tarasparkulab3483]

OH MY GOD! This day has come, Thank you very much for this video. It's always nice to teach an element to a professional in this business

[@davidb439]

WOW! best tutorial, plenty of exercises. I have one question, if I already can hold a tuck planche, should I do the routine for the tuck planche press only?

[@athospoullakos9923]

Davy B no cuze i can hold truck planche for 10 sec but i cant hold the plank lean for 20 sec so you may be the same as me do all the exercises

[@NyvekBr]

I think atos is right, If u do master all the exercises your fundation will be much more solid

[@jonathanleal399]

so we do 1 workout until we get good at it and comfortable enough to move on to the next workout ?

[@OsvaldoLugones]

Jonathan Leal yes bro

[@jakedones2099]

Very precise. Broken down into various moves and the steps required to achieve those moves. Well done

[@govindshingh6595]

Full hendstend tutorial 😎😎😎😎

[@himachalishepherd6895]

Again the best tutorial video ever. Man, you are awesom. Thanks a ton.

[@gulyáscsaba]

Amazing tutorial ! :) Iam training planche for 6months , i can do 3-4second full planche(correct form)!

[@darkmanddk]

Damn dude that's amazing. How many times a week do you work on the planche? And would the training sessions be somewhat similar to what Osvaldo showed here?

[@gulyáscsaba]

5times a week but iam trying to train as much as i can. For really beginners this tutorial is amazing. But after 2months you need some new exercises.First 2months mastering the tuck planche.3-4months advanced tuck.5month Straddle,one legged and in the last month the full planche. iam trying to increase my holding time(now 5second).Do basic exercises.(Tuck planche hold,tuck planche push up,planche lean hold(30-60second) !

[@danieelyeet]

Gulyás Csaba Gratula! :) Hogy állsz?

[@Yuvison]

Gulyás Csaba I don't agree... I started training the planche 2 weeks ago and I can already hold the straddle planche. Imo all depends of your strength... by the way, I saw your planche progression video! Very nice!

[@_himanshu-fz7by]

awesome oswaldo , but don't forget for making advanced and intermediate tutorials . most people in KZbin till only make beginners tutorial from years I seen them. wish you a successful KZbin channel like Chris.

[@howtofingerboardtutorials9044]

Are the individual workouts all to be done in sequence daily, or weekly? Or can you start at what level you think your at, or should you do everything you do in this video in one day?

[@robinrozsypal984]

As he said in a video, each step there is a goal and exercises to achieve that goal, if you can already do that, you can just skip it and progress to next step. :)

[@howtofingerboardtutorials9044]

Robin Rozsypal thanks

[@kicker30]

I don't understand why you don't have more subscribers with THENX you're so talented ! Leave a like guys !

[@brayanmendez6119]

Segunda parte

[@Mika-vr4yl]

Молодец Освальдо! Строгий учитель и Все точно до миллиметра!👍👌

[@cesccesc2032]

Sr Lugones, no alcanzo a entender cómo es que siendo tan fuerte apenas desarrolla músculo.

[@OsvaldoLugones]

Cesc Coy tamaño de músculo no tiene que ser necesario para obtener fuerza yo solo trabaja en eso incrementar mi fuerza

[@cesccesc2032]

Gracias por responder sr Lugones.