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Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a Front lever routine focused on traction for those who want to start with pull ups. Those who want to pull this movement can do this routine, I have also added an exercise that will help you with the muscles involved.💪🏼
En está rutina trabajarán 4 ejercicios de tracción, uno de palanca y un complementario. Aunque estemos trabajando la tracción es importante seguir haciendo ejercicios de palanca para seguir ganando fuerza y facilitar las pull ups de front.💪🏼
In this routine you will work 4 traction exercises, one lever exercise and one complementary exercise. Although we are working on traction, it is important to continue doing lever exercises to continue gaining strength and facilitate front pull ups.💪🏼
Ejercicio 1:
Front lever pull up en half - 3 repeticiones x3 series.
Ejercicio 2:
Aguantes de touch en tuck de front - 10" segundos x3 series.
Ejercicio 3:
Tuck pull ups - 10 repeticiones x3 series.
Ejercicio 4:
Front lever press - 3 repeticiones x3 series.
NOTA: Si no puedes hacerlo en full, puedes hacer regresiones.
Ejercicio 5:
Front lever pull up asistidos - Máximas repeticines tocando barra x3 series.
Ejercicio 6:
Dominadas arqueras + regulares - máximas repeticiones x4 series.
Exercise 1:
Front lever pull up in half - 3 reps x3 sets.
Exercise 2:
Touch holds on front tuck - 10" seconds x3 sets.
Exercise 3:
Tuck pull ups - 10 reps x3 sets.
Exercise 4:
Front lever press - 3 reps x 3 sets.
NOTE: If you can't do it at full,
you can do regressions.
Exercise 5:
Assisted front lever pull ups - max reps touching bar x3 sets.
Exercise 6:
Arching pull-ups + regular - max reps x4 sets
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, la cual yo también estoy haciendo ya que perdí las pull up y las estoy retomando, con estos ejercicios podrán llegar a hacerlas. Gracias por el apoyo y nos vemos el siguiente post👋🏽
Well fellows, this was all the routine that I share with you today, which I am also doing since I lost the pull up and I'm taking them back, with these exercises you will be able to do them. Thanks for your support and see you in the next post.👋🏽*
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