Un gran saludo amigos de
Hive
y compañeros de
Street Workout
Community. Mi nombre es Jesús y en esta oportunidad les traeré una rutina para fortalecer tu front lever.
A big greetings friends of
Hive
and colleagues of
Street Workout
Community, My name is Jesus and in this opportunity I will bring you a routine to strengthen your front lever.
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Ejercicios para fortalecer tu front lever
Exercises to strengthen your front lever
Esta rutina fortalece tu front lever con 3 ejercicios de jalón y tensión, ideales para mejorar fuerza en dorsales, hombro, bíceps y abdomen. Ayudan a progresar con mejor técnica y postura, acercándote a trucos estáticos. Es clave calentar bien para evitar lesiones que frenen tu avance. Perfecta para quienes buscan resistencia y más repeticiones. Si ese es tu objetivo, ¡acompáñame y comencemos!
This routine strengthens your front lever with three pull-up and tension exercises, ideal for improving strength in your back, shoulders, biceps, and abs. They help you progress with better technique and posture, bringing you closer to static tricks. It's essential to warm up well to avoid injuries that slow down your progress. Perfect for those looking for endurance and more repetitions. If that's your goal, join me and let's get started!
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Ejercicio N° 1 Dominadas en front lever
Exercise N° 1 Front lever pull-ups
Primero que todo un buen estiramiento porque no queremos lesionar ningún músculo , porque vamos a hacer son dominadas en front lever: Fortalece la tracción horizontal extrema, a diferencia de las dominadas verticales tradicionales, aquí trabajas en un plano horizontal, lo que enfatiza con dorsales (especialmente su porción inferior), trapecios medios e inferiores, romboides, bíceps y braquial, mejora la fuerza en movimientos como remadas, muscle-ups y planche pulls. En este ejercicio estaremos haciendo 5 repeticiones por 4 series.
First of all, a good stretch because we don't want to injure any muscles, because we are going to do front lever pull-ups: Strengthens extreme horizontal traction, unlike traditional vertical pull-ups, here you work on a horizontal plane, which emphasizes the lats (especially the lower portion), middle and lower trapezius, rhomboids, biceps, and brachialis, improving strength in movements such as rows, muscle-ups, and planche pulls. In this exercise, we will be doing 5 repetitions for 4 sets.
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Ejercicio N° 2 Dominadas en tuck
Exercise N° 2 Tuck pull-ups
Nuestro segundo ejercicio son dominadas en tuck: Es una progresión intermedia en calistenia que combina fuerza de tracción con control del core. Aunque es menos exigente que las dominadas en front lever completo, tiene beneficios muy específicos y estratégicos, desarrollo de fuerza específica para el front lever, trabajas los mismos grupos musculares que en el front lever completo, pero con menos demanda de palanca. En este ejercicio estaremos haciendo 10 repeticiones por 4 series.
Our second exercise is tuck pull-ups: This is an intermediate calisthenics progression that combines pulling strength with core control. Although it is less demanding than full front lever pull-ups, it has very specific and strategic benefits, developing specific strength for the front lever. You work the same muscle groups as in the full front lever, but with less leverage required. In this exercise, we will be doing 10 repetitions for 4 sets.
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Ejercicio N° 3 Front lever
Exercise N° 3 Front lever
Nuestro tercer y último ejercicio es front lever: Aumenta la exigencia sobre la espalda media y hombros, se reduce la palanca mecánica favorable de los dorsales, se incrementa la participación de los romboides, trapecios medios e inferiores, y deltoides posteriores. En este ejercicio estaremos haciendo 10 segundos por 4 series.
Our third and final exercise is the front lever: It increases the demand on the middle back and shoulders, reduces the favorable mechanical leverage of the back muscles, and increases the involvement of the rhomboids, middle and lower trapezius muscles, and rear deltoids. In this exercise, we will be doing 10 seconds for 4 sets.
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''Muchas gracias amigos de Hive, esta ha sido toda la rutina, espero les guste y antes de irme recuerden que no siempre es fácil, pero una vez conseguido vale la pena, ahora sí me despido. Hasta una nueva oportunidad''
''Thank you very much friends of Hive, this has been the whole routine, I hope you like it and before I leave remember that it is not always easy, but once achieved it is worth it, now I say goodbye. Until a new opportunity''
| Jesús Arreaza - Creando Contenido de Calidad | Jesús Arreaza - Creating Quality Content |
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| Gracias por leer mi publicación | Thanks for reading my post |
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| Gracias por ver mi video | Thank you for watching my video |
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| ¿Quieres saber más de mí? | ¿Want to know more about me? |
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✳ ∙∙·▫▫ᵒᴼᵒ▫ₒₒ▫ ARREAZA-SW▫ₒₒ▫ᵒᴼᵒ▫▫·∙∙✳
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