Súper Rutina de tensión para FRONT LEVER | Super Tension Routine for FRONT LEVER [ESP | ENG]
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Ejercicios para trabajar el Front Lever y ganar más segundos
Exercises to work the Front Lever and gain more seconds
| ▶️ 3SpeakUn gran saludos amigos de
Hive y compañeros de Street Workout Community, En esta oportunidad les traigo una rutina de 5 ejercicios de tensión de Front Lever para ganar más segundos, y también cosas que deberías saber sobre este ejercicio... ¡Comencemos! A big greetings friends of
Hive and colleagues of Street Workout Community, In this opportunity I bring you a routine of 5 Front Lever tension exercises to gain more seconds, and also things you should know about this exercise.... Let's get started!
Front Lever
Front Lever
El Front Lever es un ejercicio de Calistenia que consiste en estar en una barra colgado con agarre prono en posición paralela al cuerpo con ambas piernas estiradas, e intentar mantener los codos bloqueados y la escápulas en posición neutra. En este ejercicio se requiere mucha fuerza de los músculos como el hombro, espalda, pecho, brazos, abdomen y lumbar, ya que al realizarlo se muestra la resistencia de cada una de estas partes del cuerpo. Es importante saber que para tener este ejercicio primero hay que tener progresiones, que justamente estaré explicando cuáles son. Si quieres sacar el Front Lever sígueme en esta rutina.
The Front Lever is a Calisthenics exercise that consists of being on a bar hanging with prone grip in a position parallel to the body with both legs straight, and trying to keep the elbows locked and the scapulae in neutral position. This exercise requires a lot of strength from muscles such as the shoulder, back, chest, arms, abdomen and lumbar, since performing it shows the resistance of each of these parts of the body. It is important to know that to have this exercise you must first have progressions, which I will be just explaining what they are. If you want to do the Front Lever follow me in this routine.
Ejercicio N° 1 Front Straddle
Exercise N° 1 Front Straddle
En barra con agarre prono se coloca en posición paralela al suelo por las piernas extendidas y separadas. En este ejercicio estaremos haciendo 5 series de segundos al fallo.
In barbell with prone grip is placed in a position parallel to the ground by the legs extended and separated. In this exercise we will be doing 5 sets of seconds to failure.
Ejercicio N° 2 Front a una pierna (Izquierda)
Exercise N° 2 One Leg Front (Left)
Se realiza un Tucked y se estira la pierda izquierda, teniendo una posición paralela al suelo, aquí se realizará 3 series de segundos al fallo.
Perform a Tucked and stretch the left leg, having a position parallel to the ground, here you will perform 3 sets of seconds to failure.
Ejercicio N° 3 Front a una pierna (Derecha)
Exercise N° 3 One Leg Front (Right)
De igual manera se hace un Tucked y en este caso se estira la pierna derecha y se va a mantener paralelo al suelo, 3 series de segundos al fallo igualmente.
In the same way a Tucked is done and in this case the right leg is stretched and will be kept parallel to the ground, 3 sets of seconds to failure as well.
Ejercicio N° 4 Tucked Avanzado
Exercise N° 4 Advanced Tucked
Se coloca en posición de Tucked pero se separa las rodillas del pecho, hasta que estén a la altura de la barra y los pies a la altura de los hombros, Acá se harán 5 series al fallo también.
It is placed in Tucked position but the knees are separated from the chest, until they are at the height of the bar and the feet at shoulder height, Here you will do 5 sets to failure also.
Ejercicio N° 5 Variaciones de Tucked con diferentes agarres (Abierto, Normal y cerrado)
Exercise N° 5 Variations of Tucked with different grips (Open, Normal and Closed)
Acá se coloca en barra con agarre prono y se lleva las rodillas al pecho, manteniendo los brazos estirados e intentando que la espalda esté paralela al suelo, se harán 3 aguantes al fallo (Abierto, Normal y cerrado) son 3 series de este ejercicio.
Here you place yourself on the bar with prone grip and bring your knees to your chest, keeping your arms straight and trying to keep your back parallel to the floor, you will do 3 holds to failure (Open, Normal and closed) there are 3 sets of this exercise.
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''Gracias por ver mi contenido, espero les sirva de mucho y recuerden, no hay ganancia si no hay esfuerzo, con mucho cariño para ustedes amigos de Hive espero que les guste , nos vemos en una próxima entrega''
''Thank you for watching my content, I hope you find it useful and remember, there is no gain if there is no effort, with much affection for you friends of Hive I hope you like it, see you in a next installment''
✳ ∙∙·▫▫ᵒᴼᵒ▫ₒₒ▫ Aran ▫ₒₒ▫ᵒᴼᵒ▫▫·∙∙✳ Sport is the best way to live life
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