Día de front lever [ESP|ING]

[arin-alkassem]

día de front lever	front lever day

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Hola amigos de @LIKETU , @HIVE y @SWC , hoy quiero compartirles mi entrenamiento del día de hoy , empecé esta semana con estáticos ya que he estado muy descuidado en esa parte y que mejor manera de empezar la semana con un entrenamiento de front lever para trabajar la espalda a toda marcha .

Empezamos con unos lanzamientos previos de front lever así para calentar el músculo, no les recomiendo estirar antes o después del ejercicio ya que puede llegar a fatigar el músculo y asi nos ahorramos una lesión futura .

Comenzamos con aguantes de tuck front advance lo cual realizamos 4 series de 15 segundos.

Luego empezamos con dominadas en tuck front advance lo cual realizamos 10 repeticiones por 4 series.

acá les recomiendo que turnen el agarre de prono a supino , esto los ayudara a tener mejor fuerza de agarre y de jale al momento de realizar el movimiento .

Después terminamos con elevación de pelvis desde tuck l'sit hasta quedar estirados como pueden ver en la imagen. En este ejercicio mencionado hay que asegurarnos de no tocar la barra al estirarnos ya que esto limita la carga del entrenamiento .

En este ejercicio realizamos 4 series de 8 elevaciónes.

Bueno amigos con esto termine mi día de entrenamiento, espero que sea de su agrado

Hello friends of @LIKETU, @HIVE and @SWC, today I want to share with you my training today, I started this week with statics since I have been very neglected in that part and what better way to start the week with a front lever training to work your back at full speed.

We start with some previous front slight throws to warm up the muscle. I do not recommend stretching before or after the exercise as it can fatigue the muscle and thus save us a future injury.

We start with tuck front advance holds which we do 4 sets of 15 seconds.

Then we started with pull-ups in tuck front advance which we performed 10 repetitions for 4 sets.

Here I recommend that you take turns gripping from prone to supine, this will help you have better grip and pulling strength when performing the movement.

Then we finish by lifting the pelvis from tuck l'sit until we are stretched as you can see in the image. In this mentioned exercise we must make sure not to touch the bar when stretching as this limits the training load.

In this exercise we perform 4 series of 8 lifts .

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@arin-alkassem

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@arin-alkassem	@arin-alkassem

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Translator: DeepL logo Traductor

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