Rutina perfecta para tu front lever [SPA馃嚮馃嚜] | Perfect routine for your front lever [ENG馃嚭馃嚥]
Rutina pefecta para tu front lever馃挭馃徏[SPA馃嚮馃嚜] [ENG馃嚭馃嚥]
Perfect routine for your front lever馃挭馃徏[SPA馃嚮馃嚜] [ENG馃嚭馃嚥]
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a complete and perfect routine to start or improve your front lever, in which we will work all the muscles involved and focus these exercises to complement and develop this element well. It is also important to
know what muscles we are training for a better understanding of what we are doing, because sometimes we train without knowing what we are training, in this case the front lever is an isometric element where the main muscles involved are the dorsals, posterior shoulder, rhomboids, triceps and abdomen, taking this into account we must focus well the exercises where we work all these muscles for optimal growth and get that gain in strength and development that perhaps we do not know why we do not get it even though we are training. Also keep in mind that for the body to adapt to the exercises you have to make attempts every day for a better pliopercepcion of the element that we are training, in this case the front lever, so I have put in this routine all the exercises to do to get this trick and even continue to improve it by adding more difficulty in the exercises, even though I am advanced I still do many of these because they are important to continue to maintain a strong and solid base 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina he puesto desde ejercicios de tracci贸n, hasta de fuerza, con liga, aguantes isom茅tricos, abdomen y tricpes, c贸mo bien dije antes, hay que entrenar todo esto para poder progresar en su front lever y mejorar su fuerza, postura y obtener este elemento que es dif铆cil de conseguir al inicio. Cabe destacar que de lo m谩s importante, no solo es entrenarlo, si no tambi茅n hacer intentos todos los d铆as para ir adaptando nuestro cuerpo a la carga que nos implica el front lever y acostumbrarse al elemento. No se trata de entrenarlo, si no, hacer lanzadas diariamente por lo que dije antes. Cabe destacar que est谩 rutina la puedes realizar 2 veces o m谩ximo 3 por semana y el descanso entre ejercicio de 2 a 4 minutos 馃挭馃徏.
In this routine I have put from traction exercises, to strength, with garter, isometric holds, abdomen and tricpes, as I said before, you have to train all this to progress in your front lever and improve your strength, posture and get this element that is difficult to achieve at the beginning. It should be noted that the most important thing is not only to train it, but also to make attempts every day to adapt our body to the load that implies the front lever and get used to the element. It is not a question of training it, but to do daily lunges for what I said before. It should be noted that this routine can be performed 2 times or maximum 3 times per week and the rest between exercises from 2 to 4 minutes 馃挭馃徏.
Ejercicio 1:
De tuck a tuck avanzada - 5 repeticiones x3 series.Ejercicio 2:
De l-sit a tuck - 5 repeticiones x3 series.Ejercicio 3:
Retraccion escapular en tuck - 10 repeticiones x3 series.Ejercicio 4:
Aguantes de pica - 10 segundos x3 series.Ejercicio 5:
Front lever con liga - m谩ximo aguante x4 series.Ejercicio 6:
Remo en barra - 8 repeticiones x4 series.Ejercicio 7:
Dominadas australianas - 12 repeticiones x4 series.Ejercicio 8:
Extensi贸n de triceps - 8 repeticiones x4 series.Ejercicio 9:
Elevacion de pierna - 10 repeticiones x4 series.
Exercise 1:
From tuck to advanced tuck - 5 repetitions x3 sets.Exercise 2:
From l-sit to tuck - 5 repetitions x3 sets.Exercise 3:
Scapular retraction in tuck - 10 repetitions x3 sets.Exercise 4:
Pike hold - 10 seconds x3 sets.Exercise 5:
Front lever with league - maximum hold x4 sets.Exercise 6:
Rowing bar - 8 repetitions x4 sets.Exercise 7:
Australian pull-ups - 12 repetitions x4 sets.Exercise 8:
Triceps extension - 8 repetitions x4 sets.Exercise 9:
Leg elevation - 10 repetitions x4 sets.
CORTOMETRAJE 馃幀
Bueno compa帽eros, est谩 fue toda la rutina que les comparto el d铆a hoy, espero que les guste y puedan trabajar bien su fuerza de tracci贸n y mejorar su front lever teniendo en cuenta todo lo que mencion茅, aunque es algo dif铆cil con paciencia y constancia puedes obtener este elemento y seguir progresando .馃憢馃徑
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your tensile strength and improve your front lever taking into account everything I mentioned, although it is somewhat difficult with patience and perseverance you can get this element and continue progressing.馃憢馃徑*
 @hidekinagatari | @hidekinagatari |
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