Good morning fellow hive members and members of SWC, I'm Brayan
@hidekinagatari , This time I want to share with you what will be my path to the one arm front lever, which is an advanced movement that requires a lot of strength and technique because without these two can be harmful and can cause muscle decompensation if not trained properly. As I said before, being a very technical movement, there are 2 ways to do it, by anchor and by force, but in my case I want to perform it by force because it looks much better aesthetically, and I will be able to work better the muscles involved in this movement, and although by anchor is easier since it is only to get the technique and the trick to keep the arm attached to the body, it can be a little more harmful because it involves more shoulder, unlike doing it by force, it will take longer but I want to go little by little and have it with the correct technique. It should be noted that this is my first time training this movement so my technique and execution of the exercises is not perfect, since I am not used to keep my body with only one arm, and I have not got the technique right either 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina estaré haciendo pocos ejercicios específicos del movimiento ya que como dije anteriormente, debo acostumbrarme con los dos brazos a mantenerme sostenido y tener una técnica antes de meter más ejercicios de estos, si bien dije lo anterior, solo debo mantener una tuck con los dos brazos, la misma cantidad de tiempo antes de ir por más ejercicios. Hay que tener muy en cuenta lo que dije anteriormente y es muy importante entrenar los dos brazos, ya que la descompensación muscular puede ser peligrosa debido a que en este caso podríamos tener un dorsal más grande que otro por el hecho de que lo estaremos entrenando más al usar nuestro brazo dominante, y por ende cuando ejecutemos otros movimientos, cómo podría ser unas pull ups de front lever, haríamos más fuerza en un lado que otro por el hecho de que lo tendremos más desarrollado y fuerte que el otro, esto es muy lesivo ya que cargariamos más un dorsal (entre otras musculaturas) que otro, hay que tener mucho cuidado con este tipo de movimientos para evitar lo que dije anteriormente. También añadí unos ejercicios de pull up ya que necesito trabajar mucho la fuerza para mantener la retracción escapular 💪🏼.
In this routine I will be doing few specific exercises of the movement because as I said before, I have to get used with both arms to hold and have a technique before putting more of these exercises, although I said the above, it is only to maintain a tuck with both arms, the same amount of time before going for more exercises. It is very important to keep in mind what I said before and it is very important to train both arms, since the muscular decompensation can be dangerous because in this case we could have a bigger dorsal than the other due to the fact that we will be training it more when using our dominant arm, and therefore when we execute other movements, how could be a front lever pull ups, we would do more strength on one side than the other by the fact that we will have it more developed and stronger than the other, this is very harmful because we would load more a dorsal (among other musculatures) than another, we must be very careful with this type of movements to avoid what I said above. I also added some pull up exercises as I need to work on my strength to maintain scapular retraction 💪🏼.
Ejercicio 1:
One arm tuck - máximo aguante de cada lado x4 series.
Ejercicio 2:
One arm a una pierna asistido - máximo aguante de cada lado x4 series.
Ejercicio 3:
One arm pica intentando soltar dedos - máximo aguante de cada lado x4 series.
Ejercicio 4:
Front lever pull up a una pierna - 4 repeticiones x3 series.
Ejercicio 5:
Front lever pull up asistido - 5 repeticiones x3 series.
Ejercicio 6:
Dominada a una mano asistida - 5 repeticiones de cada lado x3 series.
Ejercicio 7:
Colgarse de la barra a un brazo con peso - máximo aguante de cada lado x3 series.
Ejercicio 8:
Dominada al pecho con poco peso - 10 repeticiones x3 series.
Exercise 1:
One arm tuck - maximum resistance on each side x4 sets.
Exercise 2:
One arm to one leg assisted - maximum endurance on each side x4 sets.
Exercise 3:
One arm chops trying to release fingers - maximum endurance on each side x4 sets.
Exercise 4:
Front lever pull up on one leg - 4 repetitions x3 sets.
Exercise 5:
Assisted front lever pull up - 5 repetitions x3 sets.
Exercise 6:
Assisted one hand pull-up - 5 repetitions on each side x3 sets.
Exercise 7:
Hanging from the bar on one arm with weight - maximum resistance on each side x3 sets.
Exercise 8:
Pull up to the chest with little weight - 10 repetitions x3 sets.
Bueno compañeros, está fue mi rutina que les estoy compartiendo, la cual es la primera ves que la realizó, y fue bastante dura ya que cuando empiezas con nuevos movimientos es duro pero me sentí bien ni tuve alguna molestia, y para aquellos que estén en mi mismo camino, quizás algunos ejercicios les parezcan más interesantes. Eventualmente cuando note progreso iré subiendo más post sobre esto, muchas gracias y espero que les haya gustado el post.👋🏽
Well fellows, this was my routine that I'm sharing with you, which is the first time I did it, and it was quite hard because when you start with new movements is hard but I felt good and had no discomfort, and for those who are on my same path, maybe some exercises seem more interesting. Eventually when I notice progress I will be uploading more post about this, thank you very much and I hope you liked the post.👋🏽
| @hidekinagatari | @hidekinagatari |
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