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 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina trabajaremos 8 ejercicios específicos del front lever dónde algunos trabajaremos tracción, otros el aguante, otros la postura, y también en súper 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 estás más agotado o recuperado. Cabe destacar también que si sientes alguna molestia en un ejercicio no hacer más series para no sobrecargar y evitar alguna lesión 💪🏼.
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 💪🏼.
Ejercicio 1:
Front lever s una mano en máxima progresion de cada lado - máximo aguante x2 series.
Ejercicio 2:
Front lever touch a una pierna + tuck - máximo aguante x3 series.
Ejercicio 3:
Front lever pull up a una pierna + tuck - máximas repeticiones x3 series.
Ejercicio 4:
10 segundos de tuck touch + 5 pull up + aguante x2 series.
Ejercicio 5:
Touch front lever asistido - máximo aguante x3 series.
Ejercicio 6:
Front lever pull up asistido - máximas repeticiones x3 series.
Ejercicio 7:
Front lever con peso +2kg x2 series.
Ejercicio 8:
Aguantes de front lever - máximo 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 compañeros, está fue toda la rutina que les comparto el día 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 añadiendo otros ejercicios o subiendo la dificultad de esos, también según progrese voy subiendo por acá para mostrarles los resultados de los entrenamientos que realizo. Nos vemos en el siguiente post.👋🏽
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.👋🏽*
 @hidekinagatari | @hidekinagatari |
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