Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you my front lever training routine, which I have been asked how I train it, what exercises I do or how I do them and here I want to show you what would be an intermediate level front lever training where the goal is to increase the volume of repetitions or endurance in order to obtain a greater estimate in the muscles that involve this element. It should be noted that I prioritize the posture because having better posture in the exercises we can progress in the right way and then later avoid having bad posture and having to correct these, plus I also highly recommend the use of leagues for those who are starting or are trying to correct posture to have a better plioperception of this element and thus avoid decompensation or get an unwanted posture. And as for the times that I train it per week would be 2 but I throw it every day because these elements can be thrown every day but you can not train like this because it would be harmful and would generate a lot of load to the muscles and tendons 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina trabajaremos 8 ejercicios espec铆ficos del front lever d贸nde algunos trabajaremos tracci贸n, otros el aguante, otros la postura, y tambi茅n en s煤per series para aumentar el volumen de entrenamiento y tener mayor rendimiento donde haremos entre 2/3 series por ejercicio y entre ellos tendremos un descanso entre 4 y 6 minutos dependiendo si est谩s m谩s agotado o recuperado. Cabe destacar tambi茅n que si sientes alguna molestia en un ejercicio no hacer m谩s series para no sobrecargar y evitar alguna lesi贸n 馃挭馃徏.
In this routine we will work 8 specific exercises of the front lever where some will work traction, others the endurance, others the posture, and also in super series to increase the volume of training and have greater performance where we will do between 2/3 series per exercise and between them we will have a rest between 4 and 6 minutes depending if you are more exhausted or recovered. It should also be noted that if you feel any discomfort in an exercise do not do more sets to avoid overloading and avoid injury 馃挭馃徏.
Ejercicio 1:
Front lever s una mano en m谩xima progresion de cada lado - m谩ximo aguante x2 series.
Ejercicio 2:
Front lever touch a una pierna + tuck - m谩ximo aguante x3 series.
Ejercicio 3:
Front lever pull up a una pierna + tuck - m谩ximas repeticiones x3 series.
Ejercicio 4:
10 segundos de tuck touch + 5 pull up + aguante x2 series.
Ejercicio 5:
Touch front lever asistido - m谩ximo aguante x3 series.
Ejercicio 6:
Front lever pull up asistido - m谩ximas repeticiones x3 series.
Ejercicio 7:
Front lever con peso +2kg x2 series.
Ejercicio 8:
Aguantes de front lever - m谩ximo aguante x2 series.
Exercise 1:
Front lever is one hand in maximum progression on each side - maximum resistance x2 series.
Exercise 2:
Front lever touch a leg + tuck - maximum hold sets x3.
Exercise 3:
Front lever pull up on one leg + tuck - maximum repetitions x3 sets.
Exercise 4:
10 seconds of tuck touch + 5 pull up + hold x2 sets.
Exercise 5:
Assisted touch front lever - maximum hold x3 sets.
Exercise 6:
Front lever assisted pull up - maximum repetitions x3 sets.
Exercise 7:
Front lever with weight +2kg x2 sets.
Exercise 8:
Front lever supports - maximum hold x2 sets.
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 su front lever y adoptar algunos ejercicios o una manera de entrenarlo ya que me lo preguntan bastante y conforme suba el nivel voy a帽adiendo otros ejercicios o subiendo la dificultad de esos, tambi茅n seg煤n progrese voy subiendo por ac谩 para mostrarles los resultados de los entrenamientos que realizo. Nos vemos en el siguiente post.馃憢馃徑
Well comrades, this was the whole routine that I am sharing with you today, I hope you like it and can work on your front lever and adopt some exercises or a way of training it since they ask me a lot and as the level rises I am adding other exercises or increasing the difficulty of those, also as I progress I'm going up here to show you the results of the training I do. see you in the next post.馃憢馃徑*
 @hidekinagatari | @hidekinagatari |
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