Hola que tal familia de la Comunidad #HIVE y #SWC espero se encuentren todos muy bien. En esta ocasión quiero compartir con ustedes mi rutina de FRONT LEVER enfocada en elementos de Tensión o Isométricos. En el post anterior comentaba que suelo planificar mis rutinas de FRONT LEVER con dos días de trabajo específico, uno de ellos es para TRACCIÓN y PALANCAS y el otro día para TENSIÓN o ISOMÉTRICOS. En esta ocasión, les compartiré el día de TENSIÓN. Suelo terminar con algunos elementos “básicos” como dominadas australianas, dominadas regulares y algo de ejercicios aislados como curl de bíceps con bandas o en barra fija, esto para acondicionar y poder proteger bien los tendones y articulaciones. Sin más que agregar, vamos con la rutina.
Hello how are you family from the #HIVE Community and #SWC I hope you are all very well. On this occasion I want to share with you my FRONT LEVER routine focused on Tension or Isometric elements. In the previous post I commented that I usually plan my FRONT LEVER routines with two days of specific work, one of them is for TRACTION and LEVERS and the other day for TENSION or ISOMETRIC. On this occasion, I will share with you the day of TENSION. I usually end up with some “basics” like pull ups, regular pull ups and some isolated exercises like banded or high bar bicep curls to condition and protect the tendons and joints well. Without more to add, let's go with the routine.
Biserie #1: 3x10” Isométrico - Half Front Lever + Isométrico - Front Lever (Asistido con banda roja)
Biserie #1: 3x10” Isometric - Half Front Lever + Isometric - Front Lever (Assisted with red band)
Biserie #2: 3x10” Isométrico - Front Lever (Asistido con banda roja) + Isométrico - Front Lever (Asistido con banda negra)
Biserie #2: 3x10” Isometric - Front Lever (Assisted with red band) + Isometric - Front Lever (Assisted with black band)
Ejercicio #3: 3x15” Isométrico - Tuck Advance Front Lever
Exercise #3: 3x15” Isometric - Tuck Advance Front Lever
Ejercicio #4: 3x10” Touch Tuck Advance Front Lever
Exercise #4: 3x10” Touch Tuck Advance Front Lever
Espero les haya gustado el post. Quería acotar que para poder realizar esta rutina debes contar con una base de fuerza previa. Ya que si no es el caso puedes sentir molestias o hasta lesionarte. Esta rutina está en el rango de NIVEL INTERMEDIO-AVANZADO es decir que podrán realizarla quienes ya tengan la fuerza requerida y el conocimiento sobre la parte mecánica de cada elemento. Si tú quieres realizarla, pero no tienes la fuerza no te preocupes, puedo diseñar una con regresiones (ejercicios mas fáciles), solo házmelo saber en los comentarios y le damos. #vamospormas.
I hope you liked the post. I wanted to note that in order to perform this routine you must have a previous strength base. Because if this is not the case you can feel discomfort or even get injured. This routine is in the range of INTERMEDIATE-ADVANCED LEVEL, that is, it can be performed by those who already have the required strength and knowledge about the mechanical part of each element. If you want to do it, but you don't have the strength, don't worry, I can design one with regressions (easier exercises), just let me know in the comments and we'll give it to you. #vamosformas.
Saludos familia, muchas gracias por ver el Post.
Greetings family, thank you very much for viewing the Post.
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