隆Hola, comunidad de SWC y entusiastas de la calistenia! Hoy les presento una rutina para dominar el front lever, un movimiento desafiante pero lleno de satisfacci贸n una vez que lo consigues. 馃殌
**Rutina sugerida para progresar en el front lever:**
1. **Front Lever Tucks (4 series de 10-15 segundos)**
Mant茅n las rodillas cerca del pecho mientras intentas alinear tu cuerpo.
2. **Negative Front Levers (3-4 series de 3-5 repeticiones)**
Desde la posici贸n completa del front lever, baja lentamente.
3. **Isometric Holds (3-4 series de 10-20 segundos)**
Sost茅n la posici贸n que puedas con buena forma. Prueba una pierna extendida y la otra doblada.
4. **Pull-ups to Front Lever (3-4 series de 3-5 repeticiones)**
Combina fuerza con control, utilizando las dominadas para entrar en la posici贸n.
5. **Core & Lower Back Conditioning (3-4 series de 15 repeticiones)**
Incluye ejercicios como dragon flags, superman holds o leg raises.
Hello SWC community and calisthenics enthusiasts! Today I'm presenting a routine to help you master the front lever, a challenging movement but full of satisfaction once you get it. 馃殌 **Suggested routine to progress with the front lever:** 1. **Front Lever Tucks (4 sets of 10-15 seconds)** Keep your knees close to your chest while trying to align your body. 2. **Negative Front Levers (3-4 sets of 3-5 reps)** From the full front lever position, slowly lower yourself. 3. **Isometric Holds (3-4 sets of 10-20 seconds)** Hold the position as long as you can with good form. Try one leg extended and the other bent. 4. **Pull-ups to Front Lever (3-4 sets of 3-5 reps)** Combine strength with control, using pull-ups to get into the position. 5. **Core & Lower Back Conditioning (3-4 sets of 15 reps)** Include exercises like dragon flags, superman holds, and leg raises.
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 @swc-maikol | @swc-maikol |
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