Front Lever - Day 25 until achieved - Day of Front and Hephaestus, so as not to lose proprioception [ESP|ENG]
Miniatura creada por @darcdesigns17
Hola que tal mi gente de #hive y #swc espero se encuentren muy bien. D铆a 25 de este recorrido. Ayer como vieron en el post en #liketu habl茅 sobre este d铆a de entrenamiento, el cual hicimos una combinaci贸n de Front Lever y Hefesto, esto debido a que ya estamos cerca de lograr el Front Lever en su forma limpia, entonces para seguir sumando figuras, combinamos estos dos elementos en una rutina espec铆fica.
Cabe acotar que combinar estos dos elementos puede ser agotador, pero si sabemos las activaciones musculares correctas podremos disminuir la fatiga. Como les mencion茅 en el post anterior, aprend铆 algo respecto a la respiraci贸n a la hora de realizar elementos de tensi贸n, los diferentes tipos de respiraci贸n y como aplicarlos.
Para los amantes de este deporte y este elemento, les recomiendo que tomen notas de los tips que vaya dando, ser谩n clave para su progreso. Esto de la respiraci贸n es algo incre铆ble, como cambia la percepci贸n y facilita o hace m谩s c贸modo el trabajo de mantenci贸n. Ya sin m谩s que decir por ahora, disfruten la rutina.
Hello, how are my people from #hive and #swc, I hope you are well. Day 25 of this tour. Yesterday, as you saw in the post in #liketu, I talked about this day of training, which we did a combination of Front Lever and Hephaesto, this because we are already close to achieving Front Lever in its clean form, so to continue adding numbers, We combine these two elements in a specific routine.
It should be noted that combining these two elements can be exhausting, but if we know the correct muscle activations we can reduce fatigue. As I mentioned in the previous post, I learned something about breathing when performing tension elements, the different types of breathing and how to apply them.
For lovers of this sport and this element, I recommend that you take notes of the tips that I give, they will be key to your progress. This thing about breathing is something incredible, how it changes perception and makes maintenance work easier or more comfortable. Without further ado for now, enjoy the routine.
El Front Lever es un elemento nivel intermedio-avanzado de la calistenia, ubicado en la zona de fuerza de tracci贸n y palancas. Este es uno de los primeros elementos de tensi贸n que todo atleta competitivo quiere conseguir por su forma a nivel visual y alto nivel de control corporal.
Consiste b谩sicamente en colocar el cuerpo de forma horizontal con relaci贸n al suelo sosteni茅ndose de una barra fija, anillas o superficie que permita realizarlo sin causar ning煤n inconveniente.
Hablando de aspectos t茅cnicos, quiero compartirles los siguientes y mas fundamentales:
1) Debemos aplicar una depresi贸n de hombros (bajar los hombros) y una retracci贸n escapular (unir los om贸platos) al mismo tiempo.
2) Realizar una fuerte palanca apretando fuerte las manos, como si intent谩ramos bajar la barra, y llevando nuestros b铆ceps hacia dentro, eso mantendr谩 nuestros codos rectos.
3) Intentar exagerar la retroversi贸n p茅lvica (rotar la cadera hacia dentro) apretando gl煤teos, cu谩driceps, gastrocnemios y super importante, puntear con los pies, esto ultimo har谩 que nuestra cadera se mantenga en su sitio.
The Front Lever is an intermediate-advanced level element of calisthenics, located in the traction and leverage strength zone. This is one of the first tension elements that every competitive athlete wants to achieve because of its visual form and high level of body control.
It basically consists of placing the body horizontally in relation to the ground holding on to a fixed bar, rings or surface that allows it to be performed without causing any inconvenience.
Speaking of technical aspects, I want to share with you the following and most fundamental ones:
1) We must apply a shoulder depression (lower the shoulders) and a scapular retraction (bring the shoulder blades together) at the same time. 2) Perform a strong lever on the shoulder blades (lower the shoulder blades) at the same time.
2) Perform a strong lever by squeezing your hands tightly together, as if you were trying to lower the bar, and bringing your biceps inward, this will keep your elbows straight.
3) Try to exaggerate the pelvic retroversion (rotate the hips inward) by squeezing glutes, quads, gastrocnemius and super important, tapping with the feet, this will keep our hips in place.
Routine
4x2 Negativas de Front Lever
4x3 Positivas a Front Lever + 3 Positivas a Tuck Adv Front Lever
3x10seg Tuck Adv Front Lever
2x3 Hefesto asistido con banda
2x2 Negativa de Hefesto asistida con banda
4x2 Front Lever Negatives
4x3 Positives to Front Lever + 3 Positives to Tuck Adv Front Lever
3x10sec Tuck Adv Front Lever
2x3 Hephaestus assisted with band
2x2 Negative Hephaestus assisted with band
La m煤sica usada en el video est谩 libre de derechos de autor.
The music used in the video is free of copyright.
Sin m谩s que agregar, espero les haya gustado el post y la rutina tambi茅n. Queda de m谩s recordar que antes de cada entrenamiento es imprescindible realizar un calentamiento de unos 20 minutos como m铆nimo, ya que as铆 rendiremos a煤n m谩s en cada entrenamiento. Nos vemos en un pr贸ximo post.
Without more to add, I hope you liked the post and the routine too. It remains to remember that before each training session it is essential to warm up for at least 20 minutes, since this way we will perform even more in each training session. See you in a next post.
Team CRSW - Dtto. Capital
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