Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a back routine a little advanced as there are exercises that require you to have strength because I combined my back routine with tension exercises, in this case front lever, and even if you do not have front lever you can do it adapting it to your level or adding other exercises. It should be noted that it is not a high level routine but it does require that you also have resistance to be able to perform well all the series that correspond in the routine, and not only I have added different exercises for the back, but I have also put a complement that I like to do when I train pull-up, which is an abdominal exercise 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina trabajaremos unos ejercicios de tensi贸n como dije antes y unos combinados para aumentar la carga en nuestra espaldasz adicional un ejercicio de abdomen para terminar de potenciar nuestro core y as铆 mejorar nuestra estabilidad para realizar los ejercicios e igualmente toda la rutina puede ser adaptada al nivel de cada quien 馃挭馃徏.
In this routine we will work on some tension exercises as I said before and some combined exercises to increase the load on our backs and an additional abdominal exercise to enhance our core and thus improve our stability to perform the exercises and also the entire routine can be adapted to the level of each person.
Ejercicio 1:
Front lever preses + aguante - 2 repeticiones x3 series.
Ejercicio 2:
5 muscle up + maximo aguante de front lever + m谩ximas dominadas x4 series.
Ejercicio 3:
Dominadas arqueras en L - 5 repeticiones por cada lado x4 series.
Ejercicio 4:
Aguantes de tuck victorian - m谩ximo aguante x5 series.
Ejercicio 5:
Tuck pull ups - 8 repeticiones x4 series.
Ejercicio 6:
12 Elevaciones de rodilla en barra + aguantes de L-sit x4 series.
Exercise 1:
Front lever presses + hold - 2 repetitions x3 sets.
Exercise 2:
5 muscle up + maximum front lever endurance + maximum pull-ups x4 sets.
Exercise 3:
L-shaped archer pull-ups - 5 repetitions on each side x4 sets.
Exercise 4:
Victorian tuck holds - maximum hold x5 sets.
Exercise 5:
Tuck pull ups - 8 repetitions x4 sets.
Exercise 6:
12 Barbell knee lifts + L-sit holds x4 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 bien su fuerza en la espalda y hagan combinaciones de ejercicios ya que es la mejor manera de genera fuerza y resistencia, claro cada quien adaptando al nivel en el que est茅n. Nos vemos en el siguiente post.馃憢馃徑
Well fellows, this was all the routine that I share with you today, I hope you like it and can work well your back strength and do combinations of exercises as it is the best way to generate strength and endurance, of course each one adapting to the level at which they are. See you in the next post.馃憢馃徑*
 @hidekinagatari | @hidekinagatari |
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