FRONT LEVER MEJORES 3 EJERCICIOS馃敟[SPA 馃嚜馃嚘] [ENG馃嚭馃嚥]
FRONT LEVER BEST 3 EXERCISES 馃敟[SPA 馃嚜馃嚘] [ENG馃嚭馃嚥]
Spanish
English
Que es el Front Lever?
What is the Front Lever?
Esta rutina esta dise帽ada para esas personas que ya tienen una base de front lever est谩n casi por sacarlo mejorar postura o poder extender m谩s segundas al est谩tico. En agarr茅 prono en barra, col贸cate paralelo al suelo con ambas piernas estiradas. Intenta tener los codos bloqueados en todo momento y tratar de tener las esc谩pulas de neutras , ni protraidas ni retraidas.
This routine is designed for those people who already have a front lever base and are almost ready to take it out to improve their posture or be able to extend more seconds to the static. In an overhand grip on the bar, stand parallel to the ground with both legs straight. Try to keep your elbows locked at all times and try to keep your shoulder blades neutral, neither protracted nor retracted.
Explicaci贸n.
Explanation.
1 Movimiento : Front Lever pull o press 5 Repeticiones por 4 Series . Col贸cate en posici贸n de front lever hacer palanca y poder hacer la positiva o press aplicando fuerza con la dorsal.
2 Movimiento : Haremos de tuck Advance a front lever. 8-10 Repeticiones por 4 Series. Marcaremos el movimiento en cada posici贸n tratando de hacer la transacci贸n lo m谩s limpia posible siempre manteniendo la front lever lo m谩s recta posible.
3 Movimiento: Front lever pull ups en Advance de 8-10 Repeticiones por 4 Series. Col贸cate en la barra posici贸n paralela al suelo con piernas flexionadas a 90掳 y los pies a la altura de la cabeza. Realiza dominadas en esa posici贸n, intentando acerca la barra al ombligo.
1 Movement: Front Lever pull or press 5 Repetitions for 4 Series. Get into a front lever position to make a lever and be able to do the positive or press by applying force with the dorsal.
2 Movement: We will tuck Advance to front lever. 8-10 Reps for 4 Sets. We will mark the movement in each position trying to make the transaction as clean as possible, always keeping the front lever as straight as possible.
3 Movement: Front lever pull ups in Advance of 8-10 Repetitions for 4 Series. Stand on the bar in a position parallel to the ground with your legs bent at 90掳 and your feet at head height. He performs pull-ups in that position, trying to bring the bar closer to the navel.
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