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Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, this is my first post and in this first opportunity I wanted to bring you a beginner and intermediate level front lever routine. This routine is focused on the lever, which will help you to strengthen and gain more seconds in your front lever, which will consist of 5 specific front lever exercises and about 3 complementary ones that will help you to strengthen the muscles involved in the movement. 💪🏼
Estos ejercicios que les pondré a continuación les serán de mucha ayuda en su trayecto a conseguir front lever, mejorar su palanca, postura, y ganar segundos. 💪🏼
These exercises below will help you on your way to achieving front lever, improving your leverage, posture, and gaining seconds. 💪🏼
Ejercicio 1:
Front lever press - 4 repeticiones x4 series/avanzados 3 repeticiones x4 series
Ejercicio 2:
Front lever pull ups - 10 repeticiones x 4 series/Avanzados: máximas repeticiones tocando barra x4 series
Ejercicio 3:
Aguantes de Front lever - 10" Segundos x4 series/Avanzados: 6" Segundos x4 series
Ejercicio 4:
Front lever pica - 10 Segundos x4 series/Avanzados: Negativa de front lever a una pierna 2 repeticiones con cada una intentando aguantar la caída 4x series.
Ejercicio 5:
Front lever con banda elástica - Máximo aguante con buena postura x4 series
NOTA: Si no tienes banda elástica puedes utilizar otra herramienta que te sirva como banda, adicional si no te cuesta mantenerte en el front lever puedes intentar hacer press con la banda para subir dificultad al ejercicio.
Ejercicio 6:
Dominadas con máxima retracción escapular, máximas repeticiones x4 series.
Ejercicio 7 (OPCIONAL):
Rompecraneos, máximas repeticiones x4 series.
NOTA:Este ejercicio lo pongo como opcional ya que en el front lever está implicado el triceps, entrenarlo te ayudará a mejorar la palanca y aguantar más segundos, pero si en tu planificación lo entrenas por separado no es necesario hacer este ejercicio.
Ejercicio 8:
Elevación de piernas tocando la barra, máximas repeticiones x4 series.
Exercise 1:
Front lever press - 3 reps x4 sets/Advanced: 4 reps x4 sets
Exercise 2:
-Front lever pull ups - 10 reps x 4 sets/Advanced: max reps touching bar x4 sets
Exercise 3:
Front lever pull ups - 10" Seconds x 4 sets/Advanced: 6" Seconds x 4 sets
Exercise 4:
Front lever pike - 10 Seconds x4 sets/Advanced: Single leg front lever negative 2 reps with each leg trying to hold the drop 4x sets
Exercise 5:
Front lever with elastic band - Maximum hold with good posture x4 sets
NOTE: If you don't have an elastic band you can use another tool to serve as a band, additional if it is not difficult to hold the front lever you can try to press with the band to increase the difficulty of the exercise.
Exercise 6:
Pull-ups with maximum scapular retraction, maximum repetitions x4 sets
Exercise 7 (OPTIONAL):
Skull Breaker, max reps x 4 sets.
NOTE: I put this exercise as optional because the triceps is involved in the front lever, training it will help you to improve the leverage and hold more seconds, but if in your planning you train it separately it is not necessary to do this exercise.
Exercise 8:
Leg raises trying to touch the bar, max reps x 4 sets.
Bueno compañeros, está fue toda la rutina que les comparto hoy, espero que les guste y les ayude en su camino a aquellos que están iniciando en el front lever... Gracias por el apoyo y nos vemos el siguiente post👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and help you on your way to those who are starting in the front lever... Thanks for the support and see you in the next post. 👋🏽*
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