Entrenamiento de front lever [ESP | ENG]

Entrenamiento de front lever	Front lever training

Español	English

Hola gente de hive y comunidad de SWC, led traigo hoy un poco sobre mi entrenamiento y reforzamiento de front lever, hoy fue un dia un poco dificil ya que ayer entrene un poco la espalda pero bueno di lo maximo y mi maximo esfuerzo, y me toco entrenar el front con intensidad ya que quiero sacarle mas segundos y resistencia y bueno les dejo un poco la rutina que hice hoy.

Hello people of hive and SWC community, I bring you today a little bit about my training and reinforcement of front lever, today was a little difficult because yesterday I trained a little back but I gave my maximum and my maximum effort, and I had to train the front with intensity because I want to get more seconds and resistance and well I leave you a little bit of the routine I did today.

1)Press en tuck Advanced: Aquí nos posicionaremos en la barra y haremos la avanzada tuck lever, aqui llevaremos la parte de los pies hacia la barra y luego bajar, aqui haremos un aguante al principio de unos 5 o 8seg luego la presa y negativa y aguantar unos 3seg y eso se haría unas 3 series

1)Advanced tuck press: Here we will position ourselves on the bar and do the advanced tuck lever, here we will bring the part of the feet to the bar and then down, here we will do a hold at the beginning of about 5 or 8sec then the press and negative and hold about 3sec and that would be done about 3 series.

2)Touch tuck Advanced lever: Este ejercicio vamos a tratar hacer un touch pero siempre teniendo buena postura y llevando la barra hasta la cadera, hasta que nuestras manos toquen la cadera aqui vamos a aguantar unos 7 o 10seg por unas 3 series.

2)Touch tuck Advanced lever: This exercise we will try to do a touch but always having good posture and bringing the bar to the hip, until our hands touch the hip here we will hold about 7 or 10sec for about 3 sets.

3)Aguantes de tuck Advanced lever: Aqui haremos la tuck Advanced al fallo vamos a tratar de aguantar lo mas que se pueda siempre teniendo una buena postura, haremos unas 3 series de aguantes al fallo

3)Advanced lever tuck holds: Here we will do the Advanced tuck to failure we will try to hold as long as possible always having a good posture, we will do about 3 sets of hold on to failure.

4)Dominadas en tuck Advanced lever: Aqui haremos dominadas en tuck Advanced, este ejercicio es muy bueno por que te da resistencia y fuerza de palanca aqui haremos unas 5 o 8 repeticiones por unas 3 series

4)Advanced lever tuck pull-ups: Here we will do Advanced tuck pull-ups, this exercise is very good because it gives you resistance and lever strength, here we will do 5 or 8 repetitions for 3 sets.