GUÍA COMPLETA DE EJERCICIOS PARA OBTENER FRONT LEVER (PART 2)| COMPLETE EXERCISE GUIDE TO OBTAIN FRO

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    david-mora

    Published on Apr 27, 2022
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    GUÍA COMPLETA DE EJERCICIOS PARA OBTENER FRONT LEVER (PART 2)

    COMPLETE EXERCISE GUIDE TO OBTAIN FRONT LEVER (PART 2)


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    Hola comunidad, les saluda su amigo @david-mora, y en éste Post les traigo ejercicios para adquirir la fuerza necesaria para realizar el Front Lever.
    Hello community, greetings from your friend @david-mora, and in this Post I bring you exercises to acquire the necessary strength to perform the Front Lever.

    VÍDEO
    VÍDEO


    EJERCICIOS
    EXERCISES

    EJERCICIO 1
    EXERCISE 1
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    Screenshot_2022-04-27-07-27-25-124_org.videolan.vlc.jpg
    Como primer ejercicio vamos a estar realizando Leg Raises To Press. El primer movimiento es Leg Raises y agregando fuerza de hale y fuerza en la zona lumbar para lograr hacer la press.
    As first exercise we will be performing Leg Raises To Press. The first movement is Leg Raises and adding hale strength and lower back strength to achieve the press.

    EJERCICIO 2
    EXERCISE 2

    Screenshot_2022-04-27-07-27-43-364_org.videolan.vlc.jpg

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    Screenshot_2022-04-27-07-27-56-581_org.videolan.vlc.jpg
    Ahora vamos con las tucked de Front Lever. Aquí vamos a intentar poco a poco ir extendiendo las piernas. Importante que el torso este en paralelo a el suelo, igualmente las piernas cuando se estén extendiendo.
    Now let's go with the Front Lever tucked. Here we are going to try to slowly extend the legs. It is important that the torso is parallel to the floor, as well as the legs when extending.

    EJERCICIO 3
    EXERCISE 3

    Screenshot_2022-04-27-07-28-11-542_org.videolan.vlc.jpg

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    Vamos con las Dragón Flags, aquí nos acostaremos y apoyaremos las manos en una barra o superficie que apenas sobrepase nuestra cabeza. Subiremos como en el primer ejercicio Leg Raises To Press, y manteniendo la postura bajaremos poco a poco intentando aguantar la fase excéntrica que es la de bajada.
    Let's go with the Dragon Flags, here we will lie down and rest our hands on a bar or surface that barely exceeds our head. We will go up as in the first exercise Leg Raises To Press, and keeping the posture we will go down little by little trying to hold the eccentric phase which is the descent.

    EJERCICIO 4
    EXERCISE 4
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    Vamos con las Tucked Dragón Flags. Aquí al igual que las Dragón Flags vamos a enfocarnos en la fase excéntrica, con la diferencia de postura, que es una postura un poco más encogida teniendo una flexión en cadera y rodillas.
    Let's go with the Tucked Dragon Flags. Here, just like the Dragon Flags, we are going to focus on the eccentric phase, with the difference in posture, which is a slightly more contracted posture with a flexion in the hips and knees.

    EJERCICIO 5
    EXERCISE 5
    Screenshot_2022-04-27-07-30-02-789_org.videolan.vlc.jpg
    Screenshot_2022-04-27-07-30-08-838_org.videolan.vlc.jpg
    Y para finalizar con esta serie de ejercicios para fortalecer el Front Lever, vamos a terminar con Australean Pull Ups. Este es un ejercicio muy esencia, necesario para este movimiento.
    And to finish with this series of exercises to strengthen the Front Lever, let's finish with Australean Pull Ups. This is a very essential exercise, necessary for this movement.

    Bueno comunidad, esta es la segunda parte que les traigo sobre ejercicios necesarios que les van a ayudar mucho a obtener el Front Lever de la mejor manera posible.
    Well community, this is the second part that I bring you about necessary exercises that will help you a lot to get the Front Lever in the best possible way.


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    Muchas gracias por leer mi publicación, ¡nos vemos en una próxima publicación!
    Thank you very much for reading my post, see you in a future post!
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