Hello friends of the HIVE community and members SWC, I'm Miguel Louis @Togaswc, I hope you're well. Today I want to share a front lever routine with a league. Which one will I be doing in a few months, to see what progress I get in said skill, since it is a skill that I don't train very often...
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INTRODUCCIÓN - INTRODUCTION
Esta rutina la estructure a base los progreso que eh obtenido con la anterior rutina que estuve realizando y dedici hacerla un poco más intensa con banda elástica Antes de entrenar siempre estirar y calentar muy bien, porque así se esté usando la asistencia de una banda elástica. Las progresiones son fuertes.. 💪🏼
I structure this routine based on the progress that I have obtained with the previous routine that I was doing and I decided to make it a little more intense with an elastic band. Before training, always stretch and warm up very well, because this is how you are using the assistance of an elastic band. progressions are strong
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Ejercicio 1:
Front lever Hold + Banda elástica:
Realizar la skill con banda elástica con un aguante de 10 segundos por series/ 4 series / descanso 3min.
Ejercicio 2:
L-Sit + Front lever + banda elástica:
Realiza una L-Sit más un front lever continuamente. Que al menos el front lever con la banda elástica se realice una aguante de 2 segundos./ 3 series / descanso 3min.
Ejercicio 3:
Leg raise front lever + banda elástica:
Realizar un leg raise front llevar con banda elástica y al llegar a la postura horizontal, realizar un aguante de 1 a 2 segundos y regresar a la postura inicial. / 3 series / descanso 3min.
Ejercicio 4:
Super series de front lever:
Realizar una super serie con dichas progresiónes cómo " 5 segundos de One leg front lever", * 5 Segundos de tuck Avanzada front lever " y "press one leg front lever" y " 5 segundos de One leg front lever". / 3 series / descanso 3min.
Ejercicio 5:
Remo pull UPS:
Realizar una postura de L, con las piernas rectas hacia arriba. Y realizar unas pull UPS en una ejecución normal. Por dicho elementos a finalizar la rutina. / 2 series / descanso 3min.
Exercise 1:
Front lever Hold + Elastic band:
Perform the skill with an elastic band with an endurance of 10 seconds per series / 4 series / 3min rest.
Exercise 2:
L-Sit + Front lever + elastic band:
Perform an L-Sit plus a front lever continuously. That at least the front lever with the elastic band perform a 2-second hold. / 3 series / 3min rest
Exercise 3:
Leg raise front lever + elastic band:
Carry out a leg raise front with an elastic band and when you reach the horizontal position, hold for 1 to 2 seconds and return to the initial position. / 3 series / rest 3min.
Exercise 4:
Front lever super series:
Perform a super series with such progressions as "5 seconds of One leg front lever", * 5 Seconds of Advanced tuck front lever "and" press one leg front lever" and "5 seconds of One leg front lever". / 3 series / break 3min
Exercise 5:
Rowing Pull Ups:
Perform an L posture, with the legs straight up. And do a few pull ups in a normal run. For said elements to finish the routine. / 2 series / rest 3min.
Así fue la rutina que actualmente estaré realizando en unos meses para ver mi progreso en dicha skill cómo el front lever. Gracias por tener el estimado tiempo de ver este post, si les gusto lo pueden poner a prueba y cualquier duda u opinión, hacermelo llegar a la caja de comentarios. Sin más nada que decir, nos vemos en el próximo post !!👋🏽*
This was the routine that I will currently be doing in a few months to see my progress in said skill as the front lever. Thank you for having the estimated time to see this post, if you like it you can put it to the test and if you have any doubts or opinions, send it to me in the comment box. Without more to say, see you in the next post !!👋🏽*
▶️ 3Speak
