Entreno de front lever [ESP/ENG]
Street Workout Community |
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Algo que puedo dejar en claro es, que aún no tengo el movimiento en su forma final, el front lever full, pero precisamente se está entrenando de una manera específica para obtener el front lever full, usando la ayuda de gomas elasticas que quiten máximo 15 kg de peso para que no tener una idea falsa de nuestro progreso y poder avanzar de forma correcta, para hacerlo con la mejor técnica posible.
Empecé mi entrenamiento con 3 series de 2 raises de tuck advanced, para empezar a trabajar la palanca de manera positiva, ejercicio que hay que intentar hacer siempre con la espalda y muy poco con el abdomen.
Luego seguí con un ejercicio un poco más difícil, pero con la ayuda de la goma, como pueden observar en las fotografías, negativas de front lever full, en este ejercicio le metí 3 series de una negativa más el hold de 3-4 segundos y para finalizar la rutina, varias series de aguantes de tuck advanced con distintos agarres llegando a los 10 segundos en el hold. Luego implementé básicos como dominadas con retracción escapular y un poco de balance de handstand en paralelas.
One thing I can make clear is that I haven't yet completed the movement in its final form, the full front lever, but I'm training in a specific way to achieve the full front lever, using elastic bands that remove a maximum of 15 kg of weight so as not to get a false idea of our progress and to be able to advance correctly, doing it with the best possible technique.
I started my workout with 3 sets of 2 advanced tuck raises to begin working the lever in a positive way, an exercise that should always be done with the back and very little with the abs. I then moved on to a slightly more difficult exercise, but with the help of the band. As you can see in the photos, I did full front lever negatives. In this exercise, I did three sets of a negative plus a 3-4 second hold. To finish the routine, I did several sets of advanced tuck holds with different grips, reaching 10 seconds in the hold. Then I implemented basics like pull-ups with scapular retraction and a bit of handstand balance on the parallel bars.
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