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Mi rutina de front lever

_{My front lever routine} --- | Español| |-| |English|

Hola amigos y amigas de Hive e integrantes de Street Workout Community espero que todos se encuentren bien. Mi nombre es Angel Romero (@angelrvzl). El día de hoy les comparto mi rutina personalizada de Front lever que me ha ayudado para obtener un resultado óptimo en este estático. > Hello friends of Hive and members of Street Workout Community I hope everyone is doing well. For those who do not know me yet, My name is Angel Romero (@angelrvzl). Today I share with you my personalized Front lever routine that has helped me to obtain an optimal result in this static.

--- |![VideoCapture_20230630-104154.jpg](https://images.hive.blog/DQmTiekTQuTY6Tt9eLfoaCvK6kW5bUJbKtfi5JQ3bXYGhV9/VideoCapture_20230630-104154.jpg)| |-| ---

La mayoría de mis rutinas de ejercicio son dinámicas, porque mi cuerpo se ha adaptado a este estilo de entrenamiento, trabajo la resistencia muscular, los diferentes estímulos y variables del Front lever. > Most of my exercise routines are dynamic, because my body has adapted to this style of training, I work on muscular endurance, different stimuli and Front lever variables

Unas de las mejores adquisición de este año fueron las bandas de tensión, que me ayudan a poder realizar un buen estiramiento dinámico, activación muscular además de preparar mis articulaciones para la rutina de ejercicio que son las que más exigencia tienen. >One of the best acquisitions of this year were the tension bands, which help me to perform a good dynamic stretching, muscle activation and prepare my joints for the exercise routine, which are the most demanding ones

|![VideoCapture_20230630-104200.jpg](https://images.hive.blog/DQmSkrYGzkiZvcb11oLtbL8NXheUpfQM9P2WSpeZUhtHwuh/VideoCapture_20230630-104200.jpg)|![VideoCapture_20230630-104203.jpg](https://images.hive.blog/DQmNvrvM5wQSQBA8JJVKGvviJgdwVLAwc1TJAZVvzR36emQ/VideoCapture_20230630-104203.jpg)|![VideoCapture_20230630-104206.jpg](https://images.hive.blog/DQmeQX1B66XVcTA5wkb9hCWUA37PuwMWWNHwebMxEmpAZ4r/VideoCapture_20230630-104206.jpg)|![VideoCapture_20230630-104301.jpg](https://images.hive.blog/DQmNPxLPhgRYCvVEtVHuchXXmLb1PaW44TrkwTrPBuWTzvX/VideoCapture_20230630-104301.jpg)| |-|-|-|-| |Estructura de calentamiento - ***Heating structure***| |-| |Hombros - ***Shoulders*** | | Codos - ***Elbows*** | | Extensores del codo Bíceps, Tríceps - ***Elbow extensors Biceps, Triceps*** | | Escapulas o Omoplatos - ***Scapulae or shoulder blades*** | |![VideoCapture_20230630-104316.jpg](https://images.hive.blog/DQmRXq7dnnkbctypx3VQtwpNYvRWc6AWhztxwpPiyGcZrfv/VideoCapture_20230630-104316.jpg)|![VideoCapture_20230630-104313.jpg](https://images.hive.blog/DQmdT9eHxfBJLJQ4ZfDcfjh3sdbPKJ25igYSZCBVEcRLysD/VideoCapture_20230630-104313.jpg)| |-|-| |![VideoCapture_20230630-104326.jpg](https://images.hive.blog/DQmTQHwMbdvSDLrWW877tiLa715E9dT8SBKyaJwWtagAak5/VideoCapture_20230630-104326.jpg)|![VideoCapture_20230630-104330.jpg](https://images.hive.blog/DQmYdUG6a4oq4NreszNsz7dGGqUG2JofupGuGgak8KRvbrv/VideoCapture_20230630-104330.jpg)| |![VideoCapture_20230630-104346.jpg](https://images.hive.blog/DQmdZeHEJD8n4wpa16nn5enVDKbPh5FB7wF6qYP1Loowqg3/VideoCapture_20230630-104346.jpg)|![VideoCapture_20230630-104349.jpg](https://images.hive.blog/DQmQNBpYZTKbgGUPRt1C5iMWofPVT6ZiLBpBiSDqRcW4kca/VideoCapture_20230630-104349.jpg)| --- |Rutina| |-| |Routine|

Los Pull ups y variables de leg, kneez raises me gusta realizarlas al principio del entrenamiento para entrar en calor, sin fatigar y sobre-calentar los músculos, la idea es no fatigar en corto plazo los músculos, si no hacerlo de forma gradual para sacar los mejor de mi. >Pull ups and leg variables, kneez raises I like to perform them at the beginning of the workout to warm up, without fatiguing and overheating the muscles, the idea is not to fatigue the muscles in the short term, but to do it gradually to get the best out of me

|![VideoCapture_20230630-104401.jpg](https://images.hive.blog/DQmdRgj2ChDXvyJmWad5mqg7a9RtwZVXxnXAcaQZkVUajZT/VideoCapture_20230630-104401.jpg)|![VideoCapture_20230630-104404.jpg](https://images.hive.blog/DQmTTgicnXRosFgzXNu39FoNEYGTxNHuXpBfyAE1FsK2DyV/VideoCapture_20230630-104404.jpg)| |-|-| ---

Es muy importante entender la activación y entrenamiento del abdomen porque es fundamental en la fuerza de palanca del Front Lever. > It is very important to understand abdominal activation and training because it is fundamental to the leverage of the Front Lever

|![VideoCapture_20230630-104430.jpg](https://images.hive.blog/DQmSRyFehKa4ouNhZbxD6QEuTFAa32HZCy8TktDbYheNd59/VideoCapture_20230630-104430.jpg)|![VideoCapture_20230630-104437.jpg](https://images.hive.blog/DQmVPyHT3VeL4gBVJV9resb54ZZKMDGUFWH2ncfwVWXyNQ3/VideoCapture_20230630-104437.jpg)|![VideoCapture_20230630-104449.jpg](https://images.hive.blog/DQmamdPZFWWKtqgN2jV6skBWP5gbC9T4CPbrD5izDszwvHe/VideoCapture_20230630-104449.jpg)| |-|-|-| |![VideoCapture_20230630-104453.jpg](https://images.hive.blog/DQmW3FUjwFMeTXy9w9NKYHBgVDFG5YK8UywPS7B8Presmex/VideoCapture_20230630-104453.jpg)|![VideoCapture_20230630-104456.jpg](https://images.hive.blog/DQmdoEv2KnFH15tpndMy95RP52Cc6NDvsHRhvExJiZBLe8R/VideoCapture_20230630-104456.jpg)|![VideoCapture_20230630-104500.jpg](https://images.hive.blog/DQmeQoSmbBkFityV8dV8fAwQchZyippkPS42HajR9eaFsT8/VideoCapture_20230630-104500.jpg)| --- |Practica de Estáticos | |-| | Statics Practice | ¿Por que realizo una practica antes de entrenar? _{¿Why do I practice before training?}

Cuando realizo una practica pequeño de mis estáticos de fuerza de atracción es para enfocarme más en la técnica al aplicarlos en un combo, tomando en cuenta de que estoy adaptando mi mente a la retracción y depresión escapular para aprovechar el máximo de mi front. >When I do a small practice of my static pull-ups it is to focus more on technique when applying them in a combo, keeping in mind that I am adapting my mind to scapular retraction and depression to get the most out of my front

|![VideoCapture_20230630-104512.jpg](https://images.hive.blog/DQmXajkMpegfb8RYxkXoyPsVLUdHdoMo3JS6pZpKkUG4YrH/VideoCapture_20230630-104512.jpg)|![VideoCapture_20230630-104527.jpg](https://images.hive.blog/DQmUvoEaHnpfGZAtCe6qezngMQvWfGzFxXoH7esqCfNYokF/VideoCapture_20230630-104527.jpg)| |-|-| |![VideoCapture_20230630-104534.jpg](https://images.hive.blog/DQmWCGbuMD1qL8vW7yhrguU1y18wesd6xjU867uxP16bpHN/VideoCapture_20230630-104534.jpg)|![VideoCapture_20230630-104550.jpg](https://images.hive.blog/DQmaDJ4YS22iAop6eyDQKKXjtELuz32tv3Y4LKkn662YXnb/VideoCapture_20230630-104550.jpg)| --- | Tuck Front Lever - Pull ups| |-| |![VideoCapture_20230630-111910.jpg](https://images.hive.blog/DQmWDZwwPrYgsGL7qRrAZS7mi56UPoteUEo6epiqEZ8Vspb/VideoCapture_20230630-111910.jpg)|![VideoCapture_20230630-111912.jpg](https://images.hive.blog/DQmYGtUP5NUVEXGGDKfWwcTg9drfQKy5zAsNrQGNpxczCLo/VideoCapture_20230630-111912.jpg)|![VideoCapture_20230630-111915.jpg](https://images.hive.blog/DQmbxoMJ2dhozFX2PtsEsrku9VdkBqWjhNG3RS5zQFNoVB3/VideoCapture_20230630-111915.jpg)| |-|-|-| --- | Negativas + Positivas de Tuck Front Lever | |-| | ***Negatives + Positives of Tuck Front Lever***| |![VideoCapture_20230630-111931.jpg](https://images.hive.blog/DQmRbXLfgaxtuZyrFpcRQhC3FBG97QNjr56QBamXunXkVox/VideoCapture_20230630-111931.jpg)|![VideoCapture_20230630-111934.jpg](https://images.hive.blog/DQmc3tBwpH7ewgoiSP6gGnqgT4GaGTVJwXvTfs7VaaqrCcv/VideoCapture_20230630-111934.jpg)|![VideoCapture_20230630-111939.jpg](https://images.hive.blog/DQmY4JU9wCwDb7s4TedP5jfVKyoy6oqXjt9XPdg7QNAhpc9/VideoCapture_20230630-111939.jpg)| |-|-|-| --- | Variables de Front Lever con banda elástica de 15 - 25 lbs de tensión | |-| | ***Front Lever Variables with 15 - 25 lbs of elastic band tension***| |![VideoCapture_20230630-111950.jpg](https://images.hive.blog/DQmeFkt8napivuJypXUM8aMEJLZ6n577U2MbnzESzTUY2op/VideoCapture_20230630-111950.jpg)|![VideoCapture_20230630-111956.jpg](https://images.hive.blog/DQmRiXNhit6dzia69N6F3hoJFJpa8E7ey1x23etjHP6ZRAs/VideoCapture_20230630-111956.jpg)|![VideoCapture_20230630-112000.jpg](https://images.hive.blog/DQmUtNowiYWLppZ8HaQJp2fYRs8qr1YeJC2pu2vJy6hgDZ1/VideoCapture_20230630-112000.jpg)| |-|-|-| --- |Variables de Front Lever con banda elástica de 15 - 25 lbs de tensión | |-| | ***Front Lever variables with 15 - 25 lbs of elastic band tension***| |![VideoCapture_20230630-112011.jpg](https://images.hive.blog/DQmc2QLrYazjNihgvkMbXyNf5TmUX9umhzs9TfCYCQ3e5wb/VideoCapture_20230630-112011.jpg)| |-| --- |Front Lever con banda elástica de 15 - 25 lbs de tensión | |-| | ***Front Lever with 15 - 25 lbs of elastic band tension***| |![VideoCapture_20230630-112020.jpg](https://images.hive.blog/DQmdYjUbyKrdmmR1PuYzG1A79RQMBpFPX3yDVSHYeTHKJGf/VideoCapture_20230630-112020.jpg)|![VideoCapture_20230630-112030.jpg](https://images.hive.blog/DQmf8jWCce2G9jPHQNoXZmuSrftL5uXWM2vBbFvHuRFvMMh/VideoCapture_20230630-112030.jpg)| |-|-| --- |Front Lever con banda elástica de 25 - 50 lbs de tensión | |-| | ***Front Lever with 25 - 50 lbs of elastic band tension***| |![VideoCapture_20230630-112047.jpg](https://images.hive.blog/DQmTFaWMpLLyD7FPRtqNiJXt8gUeRpCNoYoFBLikkjpQQai/VideoCapture_20230630-112047.jpg)|![VideoCapture_20230630-112052.jpg](https://images.hive.blog/DQmSKSRRiNdWafcxzsKCpwfiiApKdpcy8jx9xP9h2vDyZMQ/VideoCapture_20230630-112052.jpg)|![VideoCapture_20230630-112053.jpg](https://images.hive.blog/DQmXzGwD5rGSpD5M4YtjMdk8XSW5qTzejneoPsMK5r8RQBf/VideoCapture_20230630-112053.jpg)|![VideoCapture_20230630-112059.jpg](https://images.hive.blog/DQmZZPCt647CRhxYjMavWcDCPtoxmeaq8s8rDvekQxf4Ppg/VideoCapture_20230630-112059.jpg)| |-|-|-|-| |![VideoCapture_20230630-112106.jpg](https://images.hive.blog/DQmc1AmngLYLzp2t6Qn2gPH3eou2ZjR79TpZQtsR1Cwpgic/VideoCapture_20230630-112106.jpg)|![VideoCapture_20230630-112118.jpg](https://images.hive.blog/DQmdcsJrEd8upPZp1y8VP5vcaAFHgKhgoiZekQqbWXZmf9t/VideoCapture_20230630-112118.jpg)| |-|-| --- |Hefesto con banda de 25 - 50 lbs de tensión | |-| | ***Hefesto with 25 - 50 lbs tension band***| |![VideoCapture_20230630-112136.jpg](https://images.hive.blog/DQma5WgSg3zCRB8U8ZkURdPD8xqFeVKqDLQ5dPC2rYkvr33/VideoCapture_20230630-112136.jpg)|![VideoCapture_20230630-112139.jpg](https://images.hive.blog/DQmYcWCeYhmDcjzNYWpeyE8dFeWWE7CJabj8SC239nhpC8a/VideoCapture_20230630-112139.jpg)|![VideoCapture_20230630-112142.jpg](https://images.hive.blog/DQmPna83xSuHoUx6G46SZq4PkNAXf5oo4UM8Vf2UTeK6vR2/VideoCapture_20230630-112142.jpg)|![VideoCapture_20230630-112144.jpg](https://images.hive.blog/DQmZkdffaMsKc116p1PaoZZWLpFDipjh6zT5u5SfJAWvytv/VideoCapture_20230630-112144.jpg)| |-|-|-|-|

Bueno amigas y amigas, esto fue todo por hoy espero que les haya gustado, les recuerdo que si les gusto pueden seguirme, comentar y compartir para más contenido como este, Hasta luego! >Well friends, this was all for today I hope you liked it, I remind you that if you like it you can follow me, comment and share for more content like this, See you later!

--- ▶️ [3Speak](https://3speak.tv/watch?v=angelrvzl/armwsphn)