Ejercicios para iniciar en el front lever馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Ejercicios para iniciar en el front lever馃挭馃徏[SPA 馃嚮馃嚜] [ENG馃嚭馃嚥]
Exercises to get started in 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 routine to start in this element at the request of a friend who wants to start in the front lever and asked me to put a routine, and take the opportunity to share it here for those who want to start in this movement. These exercises that I will put below are to begin to strengthen and gain strength in the muscles involved in the front lever. Although I have already shared routines for beginners, this is to start training from the beginning with a good base.馃挭馃徏
INTRODUCCI脫N - INTRODUCTION
Esta rutina est谩 los ejercicios que coloque son mayormente para trabajar las escapulas, ya que en el front lever se ve muy involucrado est谩 musculatura y si no se trabaja bien al principio, tendr谩s una mala postura en el front lever y les costar谩 progresar por no tener la musculatura fortalecida.馃挭馃徏
This routine is the exercises that I put are mostly to work the scapulae, since in the front lever is very involved this musculature and if you do not work well at the beginning, you will have a bad posture in the front lever and it will be difficult to progress by not having the muscles strengthened.馃挭馃徏
Ejercicio 1:
De tuck a tuck avanzada - 5 repeticiones x3 series.Ejercicio 2:
Remo en barra - 5 repeticiones x3 series.Ejercicio 3:
Elevaciones de tuck - 5 repeticiones x3 series.Ejercicio 4:
Retracciones escapulares en tuck - 10 repeticiones x3 series.Ejercicio 5:
Dominadas regulares - 6 repeticiones x4 series.Ejercicio 6:
Dominadas australianas - 10 repeticiones x4 series.Ejercicio 7:
Retracciones escapulares - 10 repeticiones x4 series.
Exercise 1:
Advanced tuck to tuck - 5 repetitions x3 sets.Exercise 2:
Barbell Rowing - 5 reps x3 sets.Exercise 3:
Tuck raises - 5 reps x3 sets.Exercise 4:
Tuck scapular retractions - 10 reps x3 sets.Exercise 5:
Regular Pull-ups - 6 reps x4 sets.Exercise 6:
Australian pull-ups - 10 reps x4 sets.Exercise 7:
Scapular retractions - 10 reps x4 sets.
Bueno compa帽eros, est谩 fue toda la rutina que les comparto el d铆a hoy, c贸mo bien dije est谩 es una rutina de iniciaci贸n, a aquellos que est谩n empezando se las recomiendo y que antes de empezar a entrenar con ejercicios m谩s avanzados fortalezcan las bases primero para un mejor crecimiento, esto fue todo espero que les guste y nos vemos en el pr贸ximo post.馃憢馃徑
Well fellows, this was all the routine that I share with you today, as I said this is an initiation routine, to those who are starting I recommend it and that before starting to train with more advanced exercises strengthen the bases first for better growth, this was all I hope you like it and see you in the next post.馃憢馃徑*
 @hidekinagatari | @hidekinagatari |
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