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Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a series of exercises that will help you improve your front lever, specifically the posture, as we forget a lot to train the scapular retraction and some do not know that having strength there and train it will give you much better posture in your front lever, plus it will help you when you start in more advanced movements such as touch, pull ups, victorian, one arm, so I want to share some exercises that I performed as complementary to improve this retraction strength. I would recommend doing one or two of these exercises at the end of the front routine to complement the routine and make it even more complete. While we can work this retraction in exercises such as pull-ups or their variations, we do not do it directly to help us in elements such as front lever, and therefore some people fail to improve posture or find it difficult to maintain retraction when performing this element. As an example, for those who train plank, know how important it is to train the hollow for the posture of this element, so the retraction, is the same, should also be trained, to also have a proper posture and also avoid injury from poor execution of the front lever 💪🏼.
En esta rutina trabajaremos 5 ejercicios específicos para mejorar la retraccion escapular, lo cual yo recomiendo tomar alguno de estos ejercicios, acordé a tu nivel y con cuál te sientas más cómodo, para añadirlo a tu rutina. Siempre que entrenemos front lever, hay que añadir uno o dos ejercicios técnicos para seguir mejorando aún mas este elementos 💪🏼.
In this routine we will work 5 specific exercises to improve scapular retraction, which I recommend taking some of these exercises, according to your level and with which you feel more comfortable, to add to your routine. Whenever we train front lever, we must add one or two technical exercises to further improve this element 💪🏼.
Ejercicio 1:
Levantamiento de front lever - 1 repetición x5 series..
Ejercicio 2:
Aguantes de victorian a una pierna - 5" segundos x3 series.
Ejercicio 3:
Tuck front lever pull up quitando y poniendo retraccion - 6 repeticiones x3 series.
Ejercicio 4:
Tuck victorian quitando y poniendo retraccion - 5 repeticiones x3 series.
Ejercicio 5:
Front lever asistido quitando y poniendo retraccion - 5 repeticiones x3 series.
Exercise 1:
Front lever raising - 1 repetition x5 sets.
Exercise 2:
Victorian single leg holds - 5" seconds x3 sets.
Exercise 3:
Tuck front lever pull up removing and putting retraction - 6 repetitions x3 sets.
Exercise 4:
Tuck victorian removing and putting retraction - 5 repetitions x3 sets.
Exercise 5:
Front lever assisted removing and putting retraction - 5 repetitions x3 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su fuerza de retraccion escapular, recuerden que es muy importante trabajar esta parte para poder progresar mejor en front lever lo cual también los ayudará en otros aspectos de este elemento mucho más adelante. Nos vemos en el siguiente post.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your scapular retraction strength, remember that it is very important to work this part in order to progress better in front lever which will also help you in other aspects of this element much later. See you in the next post.👋🏽
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