Rutina pefecta para tu front lever💪🏼[SPA🇻🇪] [ENG🇺🇲]
Perfect routine for your front lever💪🏼[SPA🇻🇪] [ENG🇺🇲]
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a complete and perfect routine to start or improve your front lever, in which we will work all the muscles involved and focus these exercises to complement and develop this element well. It is also important to
know what muscles we are training for a better understanding of what we are doing, because sometimes we train without knowing what we are training, in this case the front lever is an isometric element where the main muscles involved are the dorsals, posterior shoulder, rhomboids, triceps and abdomen, taking this into account we must focus well the exercises where we work all these muscles for optimal growth and get that gain in strength and development that perhaps we do not know why we do not get it even though we are training. Also keep in mind that for the body to adapt to the exercises you have to make attempts every day for a better pliopercepcion of the element that we are training, in this case the front lever, so I have put in this routine all the exercises to do to get this trick and even continue to improve it by adding more difficulty in the exercises, even though I am advanced I still do many of these because they are important to continue to maintain a strong and solid base 💪🏼.
En esta rutina he puesto desde ejercicios de tracción, hasta de fuerza, con liga, aguantes isométricos, abdomen y tricpes, cómo bien dije antes, hay que entrenar todo esto para poder progresar en su front lever y mejorar su fuerza, postura y obtener este elemento que es difícil de conseguir al inicio. Cabe destacar que de lo más importante, no solo es entrenarlo, si no también hacer intentos todos los días para ir adaptando nuestro cuerpo a la carga que nos implica el front lever y acostumbrarse al elemento. No se trata de entrenarlo, si no, hacer lanzadas diariamente por lo que dije antes. Cabe destacar que está rutina la puedes realizar 2 veces o máximo 3 por semana y el descanso entre ejercicio de 2 a 4 minutos 💪🏼.
In this routine I have put from traction exercises, to strength, with garter, isometric holds, abdomen and tricpes, as I said before, you have to train all this to progress in your front lever and improve your strength, posture and get this element that is difficult to achieve at the beginning. It should be noted that the most important thing is not only to train it, but also to make attempts every day to adapt our body to the load that implies the front lever and get used to the element. It is not a question of training it, but to do daily lunges for what I said before. It should be noted that this routine can be performed 2 times or maximum 3 times per week and the rest between exercises from 2 to 4 minutes 💪🏼.
Ejercicio 1:
De tuck a tuck avanzada - 5 repeticiones x3 series.Ejercicio 2:
De l-sit a tuck - 5 repeticiones x3 series.Ejercicio 3:
Retraccion escapular en tuck - 10 repeticiones x3 series.Ejercicio 4:
Aguantes de pica - 10 segundos x3 series.Ejercicio 5:
Front lever con liga - máximo aguante x4 series.Ejercicio 6:
Remo en barra - 8 repeticiones x4 series.Ejercicio 7:
Dominadas australianas - 12 repeticiones x4 series.Ejercicio 8:
Extensión de triceps - 8 repeticiones x4 series.Ejercicio 9:
Elevacion de pierna - 10 repeticiones x4 series.
Exercise 1:
From tuck to advanced tuck - 5 repetitions x3 sets.Exercise 2:
From l-sit to tuck - 5 repetitions x3 sets.Exercise 3:
Scapular retraction in tuck - 10 repetitions x3 sets.Exercise 4:
Pike hold - 10 seconds x3 sets.Exercise 5:
Front lever with league - maximum hold x4 sets.Exercise 6:
Rowing bar - 8 repetitions x4 sets.Exercise 7:
Australian pull-ups - 12 repetitions x4 sets.Exercise 8:
Triceps extension - 8 repetitions x4 sets.Exercise 9:
Leg elevation - 10 repetitions x4 sets.
CORTOMETRAJE 🎬
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su fuerza de tracción y mejorar su front lever teniendo en cuenta todo lo que mencioné, aunque es algo difícil con paciencia y constancia puedes obtener este elemento y seguir progresando .👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your tensile strength and improve your front lever taking into account everything I mentioned, although it is somewhat difficult with patience and perseverance you can get this element and continue progressing.👋🏽*
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