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Mi rutina actual de front lever 🔥💪🏼 | [SPA🇻🇪] [ENG🇺🇲] | by hidekinagatari

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hive-108943 · @hidekinagatari · (edited)
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Mi rutina actual de front lever 🔥💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |
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|<center><a href="https://hive.blog/trending/hive-108943" >STREET  WORKOUT  COMMUNITY</a></center>|
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# <center> Mi rutina actual de front lever 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |</center>

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# <center> My current front lever routine 💪🏼 | [SPA🇻🇪] [ENG🇺🇲] |</center>


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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>

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|<center>SPANISH 🇻🇪</center>|<center>ENGLISH 🇺🇸</center>|
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Buen día compañeros de hive y miembros de <a href=" https://hive.blog/trending/hive-108943" >SWC</a>. soy Brayan @Hidekinagatari. En esta ocasión les quiero compartir lo que es mi entreno actual de front lever, ya que me suelen preguntar cómo lo entreno, que ejercicios hago y como los hago, así que les quise traer todo lo que hago en cada entrenamiento para que tengan una idea de cómo se podría trabajar este elemento y seguir progresando en cada sesión de entrenamiento. Cabe destacar que está es una rutina un poco avanzada, pero, como siempre digo, es adaptable al nivel de cada quien, o si tienen más nivel que yo, pueden subirle la dificultad a cada ejercicio. Esta rutina la realizo 3 veces por semana, haciendo un volumen alto y un volumen bajo, es decir, en un entreno realizó 4 series de cada ejercicio y en otro entreno 2 series, para así poder recuperarme bien de cada sesión y no sobrecargar tanto mis musculos dado que los entrenos de estáticos cargan mucho nuestro sistema nervioso y necesitamos recuperarnos bien en cada sesión de entrenamiento, y para hacer esto más óptimo, se hace este método de entrenamiento para poder rendir mejor y seguir progresando 💪🏼.

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> Good morning fellow hive and <a href=" https://hive.blog/trending/hive-108943" >SWC</a>. I'm Brayan @Hidekinagatari. This time I want to share with you my current front lever workout, since I'm often asked how I train it, what exercises I do and how I do them, so I wanted to bring you everything I do in each workout so you have an idea of how you could work this element and continue progressing in each training session. It should be noted that this is a little advanced routine, but, as I always say, it is adaptable to the level of each person, or if you have more level than me, you can increase the difficulty of each exercise. I do this routine 3 times a week, doing a high volume and a low volume, that is, in one training session I do 4 sets of each exercise and in another I do 2 sets, so I can recover well from each session and not overload my muscles so much because the static workouts load our nervous system and we need to recover well in each training session, and to make this more optimal, this method of training is done to perform better and continue progressing 💪🏼.


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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>





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<center>**INTRODUCCIÓN - INTRODUCTION**</center>

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|<center>SPANISH 🇻🇪 </center>|<center>ENGLISH 🇺🇲</center>|
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En esta rutina trabajaremos 11 ejercicios específicos del front lever, aunque está rutina está enfocada en las pull ups, así que les ayudará a seguir progresando en este elemento. Los descansos entre series son de 5" minutos a 6" y entre ejericios 5" minutos. 💪🏼.

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> In this routine we will work 11 specific front lever exercises, although this routine is focused on pull ups, so it will help you to continue progressing in this element. The breaks between sets are 5" minutes to 6" and between exercises 5" minutes 💪🏼.

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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>

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|<center>EJERCICIOS</center>|<center>EXERCISES</center>|
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- **Ejercicio 1:**
Front lever touch + pull up - 1 repeticion x4 series.

- **Ejercicio 2:**
Front lever pull ups - 2 repeticiones x4 series.
 
- **Ejercicio 3:**
Victorian lever + front - 1 repeticion x4 series.

- **Ejercicio 4:**
Front lever pull up a una pierna - 6 repeticiones x4 series.

- **Ejercicio 5:**
Front lever press - 2 repeticiones x3 series.

- **Ejercicio 6:**
6 Front lever pull up + touch asistido x3 series.

- **Ejercicio 7:**
Aguantes de front lever +2kg x2 series.

- **Ejercicio 8:**
Aguantes de remo + front lever x4 series.

- **Ejercicio 9:**
Tuck pull ups - 5 repeticiones x3 series.

- **Ejercicio 10:**
Aguantes de australian avanzado x4 series

- **Ejercicio 11:**
Aguante de front lever x1 serie.

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- **Exercise 1:**
Front lever touch + pull up - 1 repetition x4 sets.

- **Exercise 2:**
Front lever pull ups - 2 repetitions x4 sets.
 
- **Exercise 3:**
Victorian lever + front - 1 repetition x4 sets.

- **Exercise 4:**
Front lever pull up on one leg - 6 reps x4 sets.

- **Exercise 5:**
Front lever press - 2 repetitions x3 sets.

- **Exercise 6:**
6 Front lever pull up + assisted touch x3 sets.

- **Exercise 7:**
Front lever hold +2kg x2 sets.

- **Exercise 8:**
Rowing holds + front lever x4 sets.

- **Exercise 9:**
Tuck pull ups - 5 repetitions x3 sets.

- **Exercise 10:**
Advanced Australian hold x4 sets.

- **Exercise 11:**
Front lever hold x1 sets.


 

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# <center>**VIDEO 🎬**</center>https://3speak.tv/watch?v=hidekinagatari/etlcqybp
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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>

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|<center>EJERCICIOS</center>|<center>EXERCISES</center>|
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|<center>Ejercicio N°1</center>|<center>Exercise N°1</center>|


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![Screenshot_20230324-122209_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u62jnGwZfKe4JcKm4DeWMAS39rCxE7DFRcVXAbWg2VUxo1mnQEHcqPuGoijFGMH7AyK.jpg)


![Screenshot_20230324-122215_2.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u62strAAorbpWMyLLCx6tYKTy9T3terGsp9WRJQG9YBKeBv83zKdLJULXhxnsdqJV6i.jpg)













































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|<center>Ejercicio N°2</center>|<center>Exercise N°2</center>|
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![Screenshot_20230324-122231_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tmHhyzuUKQuXmRQSG9ZUspFXQkkwav3wueGfVemvoxKDMZPmifGiRgJCuLJUNsQjS8X.jpg)


![Screenshot_20230324-122237_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tSUhMKhY5MDUqviMaEGRjs4Wq2w51imPRDniuFBaJQzQpDqb7HDd2sH2ycfTN7m5JjU.jpg)



































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<center>Ejercicio N°3</center>|<center>Exercise N°3</center>|
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![Screenshot_20230324-122242_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoAaJwDxyzqYwAfQNExRK6PZDxNJ3F1CkZQVVdXCmrvS7rv1hwaF5PwZ1DVkARGou16.jpg)


![Screenshot_20230324-122248_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoGxsgjc6BTBFwTSTrmfdowbTyU5cDhN2kZuby6assEaqZxnkJum9PG3WPTtSEvru6U.jpg)
























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<center>Ejercicio N°4</center>|<center>Exercise N°4</center>|
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![Screenshot_20230324-122304_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u673L6uNrrgQCQYHrXBry4htj4jKhHefAtXPXmjKtTQb5xCYujRSekLLNXRYPpk6xH1.jpg)


![Screenshot_20230324-122309_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tvg5whT3h425iyzZ78pbkSW3qc4ktk42nqnHyQMi2HDnh8ENFCNDv3iLa4yqxbT8ti9.jpg)


















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<center>Ejercicio N°5</center>|<center>Exercise N°5</center>|
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![Screenshot_20230324-122316_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/243WPoMqdKRmV3pi5VaWqYX1tSWafPVEGAyKtTP7vRWJ68c4pt9wQWnkWFyXhXeygqyrD.jpg)


![Screenshot_20230324-122319_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/243Be7vzx9PNgsMbZsbVEpGkT7U5qziF1BgNEHUSASQEeUh5ngMrGtFNwiGArz8DLb4SE.jpg)













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<center>Ejercicio N°6</center>|<center>Exercise N°6</center>|
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![Screenshot_20230324-122339_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tvXhhJFez3marVcmLb8hAKB6nXwUrMnsxcP1hBNxiDsMsjhJUFmZy17417kcC4SPZM9.jpg)


![Screenshot_20230324-122327_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoCfjmk8crSBCWyVbTsNr6PdbG2jjMBXE46w6KVAPYL5741uoofV68dtt2mqqc9gBng.jpg)

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<center>Ejercicio N°7</center>|<center>Exercise N°7</center>|
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![Screenshot_20230324-122352_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23w2jGSFvXtXQnKg7heQPi1Hd3vb3g9nGhBrCp2esWoz96GcEfyeWVz3CyUtdNWN5ftXj.jpg)


![Screenshot_20230324-122354_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23vhwKamVKU7WDSvJozTQ6bpsMNys7xjmkTDqtTMKh9eyPLCHXursTzxTkEgAGczEthK9.jpg)


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<center>Ejercicio N°8</center>|<center>Exercise N°8</center>|
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![Screenshot_20230324-122400_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoGwS9HA2wzsJ7213hSBrUnV999Ferzt52rQrSQmamM7xUYKG5LipdUkcpjKUZVPZkx.jpg)


![Screenshot_20230324-122406_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoCgapf7fVGAPtMhzh3nESMvA5jfm6HCpy8iqWZD2uFecUr8Ua9ZZMqsQJfLYCv4cLQ.jpg)




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<center>Ejercicio N°9</center>|<center>Exercise N°9</center>|
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![Screenshot_20230324-122411_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoK5H8YaAgV4Hz4BcTbYLHe521q7vgQ5sGb581fSq4vrSjF2sTfBQaCVdmyZFC5wWcZ.jpg)


![Screenshot_20230324-122419_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23vhuBBvCzAQAZda5kugEzEzD4QcC2qFtsqLfhtdVevJKrZ1qLszWUpCQ1yTjbnsK1fFK.jpg)


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<center>Ejercicio N°10</center>|<center>Exercise N°10</center>|
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![Screenshot_20230324-122434_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23vsLd2V9tpsAyniRFVoFosLSFGcZxPG5DwWLHKZLfyjSfMSdFp7qfRWTPx2JwRRXNUhm.jpg)



![Screenshot_20230324-122426_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tve5mtUwJwvJdNEVkDNMu3EdYb6jESohzHygDBtSG8eN3vFn6NRBQeHbPPRfrhLmuCU.jpg)

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<center>Ejercicio N°11</center>|<center>Exercise N°11</center>|
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![Screenshot_20230324-122443_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u5xwqyKixh73b4dpXX2NkiD67WMZz8wAfrCB4V6dmSBWYKTpDoFicm4tC7d84K7siWt.jpg)



![Screenshot_20230324-122445_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u5xjTAx37bqP72BVdrvAuNu7ov6J5w1RJQj487dBrYLLJ6xj6dNSnv627C3yRfaTixW.jpg)





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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>




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<div class="text-justify">

*Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su front lever para seguir subiendo el nivel como lo estoy haciendo yo, tengan paciencia para esto ya que toma tiempo mejorar, pero con esfuerzo y constancia seguirán subiendo el nivel. Muchas gracias.👋🏽*

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> Well fellows, this was all the routine that I share with you today, I hope you like it and can work well your front lever to continue raising the level as I am doing, have patience for this as it takes time to improve, but with effort and perseverance will continue to raise the level. Thank you very much.👋🏽


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<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>

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|<center>CREDITS<center>|<center>FOR<center>|<center>CONTENT<center>|
|-|-|-|
|<center>CAMERA<center>|<center>EDITION<center>|<center>MUSIC<center>|
|<center>@hidekinagatari<center>|<center>@hidekinagatari<center>|<center><a href="https://youtube.com/@NoCopyrightSounds"><strong>NoCopyrigthSounds</strong></a></center>|

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<center>https://youtu.be/FNicbpyE_ro</center>
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|<center><a href="https://hive.blog/trending/hive-108943"><img src="https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png"><br/></a></center>
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# <center>*Brayan Navas - Creando Contenido De Calidad Para Ustedes*</center>

# <center>*✎﹏﹏Hidekinagatari﹏﹏*</center>

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<center><h1>*✎﹏﹏REDES﹏﹏*</h1></center>

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<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://instagram.com/hidekinagatari?igshid=MDE2OWE1N2Q=)
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▶️ [3Speak](https://3speak.tv/watch?v=hidekinagatari/etlcqybp)
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permlinketlcqybp
categoryhive-108943
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En esta ocasión les quiero compartir lo que es mi entreno actual de front lever, ya que me suelen preguntar cómo lo entreno, que ejercicios hago y como los hago, así que les quise traer todo lo que hago en cada entrenamiento para que tengan una idea de cómo se podría trabajar este elemento y seguir progresando en cada sesión de entrenamiento. Cabe destacar que está es una rutina un poco avanzada, pero, como siempre digo, es adaptable al nivel de cada quien, o si tienen más nivel que yo, pueden subirle la dificultad a cada ejercicio. Esta rutina la realizo 3 veces por semana, haciendo un volumen alto y un volumen bajo, es decir, en un entreno realizó 4 series de cada ejercicio y en otro entreno 2 series, para así poder recuperarme bien de cada sesión y no sobrecargar tanto mis musculos dado que los entrenos de estáticos cargan mucho nuestro sistema nervioso y necesitamos recuperarnos bien en cada sesión de entrenamiento, y para hacer esto más óptimo, se hace este método de entrenamiento para poder rendir mejor y seguir progresando 💪🏼.\r\n\r\n-----\r\n\r\n> Good morning fellow hive and <a href=\" https://hive.blog/trending/hive-108943\" >SWC</a>. I'm Brayan @Hidekinagatari. This time I want to share with you my current front lever workout, since I'm often asked how I train it, what exercises I do and how I do them, so I wanted to bring you everything I do in each workout so you have an idea of how you could work this element and continue progressing in each training session. It should be noted that this is a little advanced routine, but, as I always say, it is adaptable to the level of each person, or if you have more level than me, you can increase the difficulty of each exercise. I do this routine 3 times a week, doing a high volume and a low volume, that is, in one training session I do 4 sets of each exercise and in another I do 2 sets, so I can recover well from each session and not overload my muscles so much because the static workouts load our nervous system and we need to recover well in each training session, and to make this more optimal, this method of training is done to perform better and continue progressing 💪🏼.\r\n\r\n\r\n------\r\n\r\n<center>\r\n\r\n\r\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\r\n\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n------\r\n\r\n\r\n\r\n<center>**INTRODUCCIÓN - INTRODUCTION**</center>\r\n\r\n-------\r\n\r\n\r\n|<center>SPANISH 🇻🇪 </center>|<center>ENGLISH 🇺🇲</center>|\r\n|-|-|\r\n\r\n\r\n\r\n<div class=\"text-justify\">\r\n\r\nEn esta rutina trabajaremos 11 ejercicios específicos del front lever, aunque está rutina está enfocada en las pull ups, así que les ayudará a seguir progresando en este elemento. Los descansos entre series son de 5\" minutos a 6\" y entre ejericios 5\" minutos. 💪🏼.\r\n\r\n-----\r\n\r\n> In this routine we will work 11 specific front lever exercises, although this routine is focused on pull ups, so it will help you to continue progressing in this element. The breaks between sets are 5\" minutes to 6\" and between exercises 5\" minutes 💪🏼.\r\n\r\n---\r\n\r\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\r\n\r\n-----\r\n\r\n|<center>EJERCICIOS</center>|<center>EXERCISES</center>|\r\n|-|-|\r\n\r\n\r\n\r\n\r\n\r\n\r\n<center>\r\n\r\n<div class=\"text-justify\"><div class=\"pull-left\">\r\n\r\n\r\n- **Ejercicio 1:**\r\nFront lever touch + pull up - 1 repeticion x4 series.\r\n\r\n- **Ejercicio 2:**\r\nFront lever pull ups - 2 repeticiones x4 series.\r\n \r\n- **Ejercicio 3:**\r\nVictorian lever + front - 1 repeticion x4 series.\r\n\r\n- **Ejercicio 4:**\r\nFront lever pull up a una pierna - 6 repeticiones x4 series.\r\n\r\n- **Ejercicio 5:**\r\nFront lever press - 2 repeticiones x3 series.\r\n\r\n- **Ejercicio 6:**\r\n6 Front lever pull up + touch asistido x3 series.\r\n\r\n- **Ejercicio 7:**\r\nAguantes de front lever +2kg x2 series.\r\n\r\n- **Ejercicio 8:**\r\nAguantes de remo + front lever x4 series.\r\n\r\n- **Ejercicio 9:**\r\nTuck pull ups - 5 repeticiones x3 series.\r\n\r\n- **Ejercicio 10:**\r\nAguantes de australian avanzado x4 series\r\n\r\n- **Ejercicio 11:**\r\nAguante de front lever x1 serie.\r\n\r\n</div>\r\n\r\n\r\n<div class=\"text-justify\"><div class=\"pull-right\">\r\n\r\n- **Exercise 1:**\r\nFront lever touch + pull up - 1 repetition x4 sets.\r\n\r\n- **Exercise 2:**\r\nFront lever pull ups - 2 repetitions x4 sets.\r\n \r\n- **Exercise 3:**\r\nVictorian lever + front - 1 repetition x4 sets.\r\n\r\n- **Exercise 4:**\r\nFront lever pull up on one leg - 6 reps x4 sets.\r\n\r\n- **Exercise 5:**\r\nFront lever press - 2 repetitions x3 sets.\r\n\r\n- **Exercise 6:**\r\n6 Front lever pull up + assisted touch x3 sets.\r\n\r\n- **Exercise 7:**\r\nFront lever hold +2kg x2 sets.\r\n\r\n- **Exercise 8:**\r\nRowing holds + front lever x4 sets.\r\n\r\n- **Exercise 9:**\r\nTuck pull ups - 5 repetitions x3 sets.\r\n\r\n- **Exercise 10:**\r\nAdvanced Australian hold x4 sets.\r\n\r\n- **Exercise 11:**\r\nFront lever hold x1 sets.\r\n\r\n\r\n \r\n\r\n</div>\r\n\r\n\r\n-----\r\n<center></center>\r\n-----\r\n\r\n\r\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\r\n\r\n----\r\n\r\n<div class=\"text-justify\">\r\n<p> \r\n\r\n|<center>EJERCICIOS</center>|<center>EXERCISES</center>|\r\n|-|-|\r\n|<center>Ejercicio N°1</center>|<center>Exercise N°1</center>|\r\n\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n![Screenshot_20230324-122209_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u62jnGwZfKe4JcKm4DeWMAS39rCxE7DFRcVXAbWg2VUxo1mnQEHcqPuGoijFGMH7AyK.jpg)\r\n\r\n\r\n![Screenshot_20230324-122215_2.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u62strAAorbpWMyLLCx6tYKTy9T3terGsp9WRJQG9YBKeBv83zKdLJULXhxnsdqJV6i.jpg)\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n\r\n------\r\n\r\n|<center>Ejercicio N°2</center>|<center>Exercise N°2</center>|\r\n|-|-|\r\n\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n![Screenshot_20230324-122231_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tmHhyzuUKQuXmRQSG9ZUspFXQkkwav3wueGfVemvoxKDMZPmifGiRgJCuLJUNsQjS8X.jpg)\r\n\r\n\r\n![Screenshot_20230324-122237_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tSUhMKhY5MDUqviMaEGRjs4Wq2w51imPRDniuFBaJQzQpDqb7HDd2sH2ycfTN7m5JjU.jpg)\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n------\r\n\r\n<center>Ejercicio N°3</center>|<center>Exercise N°3</center>|\r\n|-|-|\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n![Screenshot_20230324-122242_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoAaJwDxyzqYwAfQNExRK6PZDxNJ3F1CkZQVVdXCmrvS7rv1hwaF5PwZ1DVkARGou16.jpg)\r\n\r\n\r\n![Screenshot_20230324-122248_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoGxsgjc6BTBFwTSTrmfdowbTyU5cDhN2kZuby6assEaqZxnkJum9PG3WPTtSEvru6U.jpg)\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n---\r\n<center>Ejercicio N°4</center>|<center>Exercise N°4</center>|\r\n|-|-|\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n![Screenshot_20230324-122304_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u673L6uNrrgQCQYHrXBry4htj4jKhHefAtXPXmjKtTQb5xCYujRSekLLNXRYPpk6xH1.jpg)\r\n\r\n\r\n![Screenshot_20230324-122309_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tvg5whT3h425iyzZ78pbkSW3qc4ktk42nqnHyQMi2HDnh8ENFCNDv3iLa4yqxbT8ti9.jpg)\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n---\r\n<center>Ejercicio N°5</center>|<center>Exercise N°5</center>|\r\n|-|-|\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n![Screenshot_20230324-122316_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/243WPoMqdKRmV3pi5VaWqYX1tSWafPVEGAyKtTP7vRWJ68c4pt9wQWnkWFyXhXeygqyrD.jpg)\r\n\r\n\r\n![Screenshot_20230324-122319_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/243Be7vzx9PNgsMbZsbVEpGkT7U5qziF1BgNEHUSASQEeUh5ngMrGtFNwiGArz8DLb4SE.jpg)\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n\r\n\r\n---\r\n<center>Ejercicio N°6</center>|<center>Exercise N°6</center>|\r\n|-|-|\r\n\r\n</center>\r\n\r\n\r\n\r\n![Screenshot_20230324-122339_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tvXhhJFez3marVcmLb8hAKB6nXwUrMnsxcP1hBNxiDsMsjhJUFmZy17417kcC4SPZM9.jpg)\r\n\r\n\r\n![Screenshot_20230324-122327_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoCfjmk8crSBCWyVbTsNr6PdbG2jjMBXE46w6KVAPYL5741uoofV68dtt2mqqc9gBng.jpg)\r\n\r\n</center>\r\n\r\n\r\n\r\n---\r\n<center>Ejercicio N°7</center>|<center>Exercise N°7</center>|\r\n|-|-|\r\n\r\n</center>\r\n\r\n\r\n![Screenshot_20230324-122352_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23w2jGSFvXtXQnKg7heQPi1Hd3vb3g9nGhBrCp2esWoz96GcEfyeWVz3CyUtdNWN5ftXj.jpg)\r\n\r\n\r\n![Screenshot_20230324-122354_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23vhwKamVKU7WDSvJozTQ6bpsMNys7xjmkTDqtTMKh9eyPLCHXursTzxTkEgAGczEthK9.jpg)\r\n\r\n\r\n</center>\r\n\r\n\r\n\r\n---\r\n<center>Ejercicio N°8</center>|<center>Exercise N°8</center>|\r\n|-|-|\r\n\r\n</center>\r\n\r\n\r\n![Screenshot_20230324-122400_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoGwS9HA2wzsJ7213hSBrUnV999Ferzt52rQrSQmamM7xUYKG5LipdUkcpjKUZVPZkx.jpg)\r\n\r\n\r\n![Screenshot_20230324-122406_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoCgapf7fVGAPtMhzh3nESMvA5jfm6HCpy8iqWZD2uFecUr8Ua9ZZMqsQJfLYCv4cLQ.jpg)\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n\r\n\r\n---\r\n<center>Ejercicio N°9</center>|<center>Exercise N°9</center>|\r\n|-|-|\r\n\r\n</center>\r\n\r\n\r\n\r\n![Screenshot_20230324-122411_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/EoK5H8YaAgV4Hz4BcTbYLHe521q7vgQ5sGb581fSq4vrSjF2sTfBQaCVdmyZFC5wWcZ.jpg)\r\n\r\n\r\n![Screenshot_20230324-122419_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23vhuBBvCzAQAZda5kugEzEzD4QcC2qFtsqLfhtdVevJKrZ1qLszWUpCQ1yTjbnsK1fFK.jpg)\r\n\r\n\r\n</center>\r\n\r\n\r\n\r\n---\r\n<center>Ejercicio N°10</center>|<center>Exercise N°10</center>|\r\n|-|-|\r\n\r\n</center>\r\n\r\n\r\n![Screenshot_20230324-122434_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23vsLd2V9tpsAyniRFVoFosLSFGcZxPG5DwWLHKZLfyjSfMSdFp7qfRWTPx2JwRRXNUhm.jpg)\r\n\r\n\r\n\r\n![Screenshot_20230324-122426_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23tve5mtUwJwvJdNEVkDNMu3EdYb6jESohzHygDBtSG8eN3vFn6NRBQeHbPPRfrhLmuCU.jpg)\r\n\r\n</center>\r\n\r\n\r\n\r\n---\r\n<center>Ejercicio N°11</center>|<center>Exercise N°11</center>|\r\n|-|-|\r\n\r\n</center>\r\n\r\n\r\n![Screenshot_20230324-122443_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u5xwqyKixh73b4dpXX2NkiD67WMZz8wAfrCB4V6dmSBWYKTpDoFicm4tC7d84K7siWt.jpg)\r\n\r\n\r\n\r\n![Screenshot_20230324-122445_1.jpg](https://files.peakd.com/file/peakd-hive/hidekinagatari/23u5xjTAx37bqP72BVdrvAuNu7ov6J5w1RJQj487dBrYLLJ6xj6dNSnv627C3yRfaTixW.jpg)\r\n\r\n\r\n\r\n\r\n\r\n------\r\n\r\n\r\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\r\n\r\n\r\n\r\n\r\n</center>\r\n\r\n---\r\n\r\n<div class=\"text-justify\">\r\n\r\n*Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su front lever para seguir subiendo el nivel como lo estoy haciendo yo, tengan paciencia para esto ya que toma tiempo mejorar, pero con esfuerzo y constancia seguirán subiendo el nivel. Muchas gracias.👋🏽*\r\n\r\n-----\r\n> Well fellows, this was all the routine that I share with you today, I hope you like it and can work well your front lever to continue raising the level as I am doing, have patience for this as it takes time to improve, but with effort and perseverance will continue to raise the level. Thank you very much.👋🏽\r\n\r\n\r\n----\r\n\r\n<center>![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)</center>\r\n\r\n<center>\r\n\r\n|<center>CREDITS<center>|<center>FOR<center>|<center>CONTENT<center>|\r\n|-|-|-|\r\n|<center>CAMERA<center>|<center>EDITION<center>|<center>MUSIC<center>|\r\n|<center>@hidekinagatari<center>|<center>@hidekinagatari<center>|<center><a href=\"https://youtube.com/@NoCopyrightSounds\"><strong>NoCopyrigthSounds</strong></a></center>|\r\n\r\n<center>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n-----\r\n-----\r\n\r\n<center>https://youtu.be/FNicbpyE_ro</center>\r\n-----\r\n-----\r\n|<center><a href=\"https://hive.blog/trending/hive-108943\"><img src=\"https://images.hive.blog/DQmVpjN9L1LAk98CGteR9W9bd86PonDy8tnvgefRus8PrTA/1640974388132.png\"><br/></a></center>\r\n|---|\r\n\r\n-----\r\n\r\n<center><a href=\"https://hive.blog/@hidekinagatari/posts\">\r\n![Adobe_Express_20221220_2213580_1.png](https://files.peakd.com/file/peakd-hive/hidekinagatari/242ru1Y2q1SNYUCJSog7KfrbADzRJnsKHAGYd2DUMDpcsRtEWCihaeN6ACt4F6deEGUjU.jpg)\r\n<br/></a></center>|\r\n|---| \r\n\r\n-----\r\n\r\n# <center>*Brayan Navas - Creando Contenido De Calidad Para Ustedes*</center>\r\n\r\n# <center>*✎﹏﹏Hidekinagatari﹏﹏*</center>\r\n\r\n-----\r\n\r\n<center><h1>*✎﹏﹏REDES﹏﹏*</h1></center>\r\n\r\n-----\r\n\r\n<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://instagram.com/hidekinagatari?igshid=MDE2OWE1N2Q=)\r\n-----\r\n\r\n</p></div","tags":["spanish","deportes","swhive","swc","neoxian","neoxianswc","calistenia","aliento","appreciator"]}},"format":"markdown","users":["Hidekinagatari.","hidekinagatari","NoCopyrightSound"]}"
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vote details (68)
@championsacademy · 
Si que le estás dando duro al front hermano, tus rutinas son increíbles!
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@hidekinagatari · 
Gracias bro 💪 me alegra que te haya gustado 🔥
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@isaaccrsw · 
😬👏 hermano eres un duro en Front Lever, tremenda rutina, no la aguantaría está 🔥 pero la tendré anotada para hacerla luego 💪😁✌️
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@hidekinagatari · 
Gracia bro 💪 para esta rutina fui haciendo una sobrecarga añadiendo cada ves más ejercicios según como iba progresando 🔥
properties (22)
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@poshtoken · 
https://twitter.com/1482329700907335687/status/1639330282548371461
<sub> The rewards earned on this comment will go directly to the people sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.</sub>
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@hidekinagatari · 
Thanks
properties (22)
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@rousbertsw99 · 
¡11 Ejercicios! Para el Front Lever ¡Que locura!
Aunque lo estructurastes bastante bien en la rutina, es de admirar esa resistencia en el Front Lever hermano, tomas mucha práctica en cada variación y movimento.

<center>

*¡Me parece genial!*
**¡¡Saludos!!**

</center>
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@hidekinagatari · 
Si bro 💪 aunque comencé con 4 ejercicios y poco a poco le fui añadiendo más conforme me fui adaptando a las rutinas y al entreno, se puede hacer eso con cualquier elemento y así progresar 🔥 pero debes tener cuidado ya que cargas mucho así que debes estructurar bien las rutinas semanales para no fatigarte... Muchas gracias bro 💪
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@swc-curation · 
------

|<center>**Spanish**</center>|<center>**English**</center>|
|-|-|

<center><div class="text-justify"><div class="pull-left"><h1>Saludos @hidekinagatari </h1></div></center>

<center><div class="text-justify"><div class="pull-right"><h1>Greetings  @hidekinagatari </h1></div></center>


#
-------

<div class="text-justify"><div class="pull-left">El Equipo de Curación de <a href="https://peakd.com/c/hive-108943" >"Street  Workout  Community",</a> le invita a seguir compartiendo contenido de calidad y agradecemos sus aportes al ecosistema, gracias por compartir su pasión, talentos y habilidades con  la Comunidad.</div>

<div class="text-justify"><div class="pull-right">The <a href="https://peakd.com/c/hive-108943" >"Street  Workout  Community"</a> Curation Team, invites you to continue sharing quality content and we appreciate your contributions to the ecosystem, thank you for sharing your passion, talents and skills with the community.</div>

#

--------

|<center>[![SWK-4 Comentario.png](https://files.peakd.com/file/peakd-hive/swc-curation/AJdDykb2pMyRUuGSxPHq8vfwiJuCrmQ58xRw24dVZRtHQ7VnuzZW6QhTTdZK9dW.png)](https://peakd.com/c/hive-108943)</center>|
|---|
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@hidekinagatari · 
Muchas gracias 💪
properties (22)
authorhidekinagatari
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@yeral-diaz · 
Si que le estas dando duro a la rutina broh, me gustaría entrenar contigo. Buen post.


Saludos!!
properties (22)
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@hidekinagatari · 
Si bro, es lo único a la que le estoy dando entreno así 🔥 aunque entrenar front conmigo es morir 😅
properties (22)
authorhidekinagatari
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