EJERCICIOS DE FRONT LEVER PARA REFORZAR [ESP] | [ENG]
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EJERCICIOS DE FRONT LEVER PARA REFORZAR
FRONT LEVER EXERCISES TO STRENGTHEN
Hola queridos amigos de #Hive y atletas de la comunidad SWC, en esta oportunidad les muestro una rutina para fortalecer el estático FRONT LEVER.
Hello dear friends of #Hive and athletes of the SWC community, in this opportunity I show you a routine to strengthen the static FRONT LEVER.
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¿QUÉ ES EL FRONT LEVER?
Este truco o estático mejor dicho, es un ejercicio que requiere de cierta resistencia y fuerza en diversos músculos que conforman y son parte de nuestra espalda.
La manera y postura correcta para realizar este estático es colocarnos en la barra de manera que nuestro cuerpo esté horizontalmente con respecto al suelo, con los brazos totalmente extendidos haciendo palanca con los hombros y con ayuda del musculo dorsal de la espalda, de manera que hagamos una depresión escapular y una retracción escapular y justo ahí se estaría ejecutando este estático de una manera correcta.
WHAT IS THE FRONT LEVER?
This trick or rather static, is an exercise that requires some resistance and strength in various muscles that make up and are part of our back.
The correct way and posture to perform this static is to place ourselves on the bar so that our body is horizontally with respect to the ground, with arms fully extended levering with the shoulders and with the help of the dorsal muscle of the back, so that we make a scapular depression and scapular retraction and right there would be executing this static in a correct way.
Ejercicio #1: 2 o 3 Positivas de half front raises de la mitad hacia arriba 4 series.
Ejercicio #2: 8 a 10 repeticiones de drangon flags 4 series.
Ejercicio #3: 4 a 5 repeticiones de tuck pull up + aguante de 5 segundos 4 series.
Ejercicio #4: 5 pull up normales + 5 pull up cerradas 4 series.
Exercise #1: 2 to 3 Positive half front raises from the middle up 4 sets.
Exercise #2: 8 to 10 repetitions of drangon flags 4 sets.
Exercise #3: 4 to 5 repetitions of tuck pull up + 5 second hold 4 sets.
Exercise #4: 5 normal pull ups + 5 closed pull ups 4 sets.
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Gracias por ver Mi publicación, nos vemos en la próxima entrega!!
Thank you for viewing my publication, see you in the next installment!!
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