Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a routine for beginners in the sport where we will work the element of the back lever, which is a basic static exercise and one of the first to be obtained because it is something simple to perform and does not require much time to do it. I have put a series of exercises that will help those who are starting and do not know what exercises to do, so I have placed the ones I did to get it. Although it is an easy trick, it does require a base of strength since it is still a tension exercise where we will require a minimum of strength, both in the chest, abdomen and shoulders, which are the most involved in the element, to avoid any injury or discomfort and start with a good base to start training it 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina trabajaremos 5 ejercicios dónde algunos estarán enfocados en la movilidad y otros en específicos para ir entrenando la fuerza para el back lever, y por supuesto los ejercicios básicos que siempre hay que realizar cuando se entrenan elementos de tensión. Los descansos entre series son de 2" a 3" minutos y entre ejercicios unos 3" minutos 💪🏼.
In this routine we will work 5 exercises where some will be focused on mobility and others will be specific to train strength for the back lever, and of course the basic exercises that should always be performed when training tension elements. Breaks between sets are 2" to 3" minutes and between exercises about 3" minutes 💪🏼.
Ejercicio 1:
Skin the cat - 5 repeticiones x4 series.
Ejercicio 2:
De tuck back lever a avanced - 5 repeticiones x3 series.
Ejercicio 3:
Back lever en pica + negativa - máximo aguante x4 series.
Ejercicio 4:
Flexiones - 10 repeticiones x4 series.
Ejercicio 5:
Fondos - 10 repeticiones x4 series.
Exercise 1:
Skin the cat - 5 repetitions x4 sets.
Exercise 2:
From tuck back lever to advanced - 5 repetitions x3 sets.
Exercise 3:
Pike back lever + negative - maximum endurance x4 sets.
Exercise 4:
Push-ups - 10 repetitions x4 sets.
Exercise 5:
Dips - 10 repetitions x4 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan conseguir sus primeros segundos de back lever, que es algo que saldrá muy rápido si le dan la práctica suficiente. Espero que les guste y nos vemos en el siguiente post.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can get your first seconds of back lever, which is something that will come out very fast if you give it enough practice. I hope you like it and see you in the next post.👋🏽
 @hidekinagatari | @hidekinagatari |
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