قالب وردپرس درنا توس
Home / Fitness and Health / How to master the front lever exercise with advances

How to master the front lever exercise with advances



Some exercises simply look fantastic .

We've all seen someone show a movement that requires incredible balance, concentration and power, and that seems to bend the laws of physics and defy gravity. This is what we call heroes' movements, the high-level maneuvers that you saw open-mouthed on Instagram, but never thought you could pull yourself out.

Good News: With the Right Plan, you can learn exactly what it takes to master these hero moves. Crossfit coach and former US national gymnast David Durante is confident he can help you master the front lever, a ring-based maneuver that requires remarkable strength and body control. If you follow his progress and employ a ton work, you will also be able to demonstrate this coordination and movement mastery.

Prerequisites

Before You Get Ready to Engage Durante says you must have three prerequisites.

The first is a position component, the hollow body position. You need to be able to hold the position on the ground for up to a minute to try the lever on the rings.

Hollow Body Hold

Hold this key for 30 to 60 seconds

Second component: Reverse slope. This means that you are standing on the rings on the rings, essentially performing a handstand.

Inverted Hang

Put the ring upside down

Third component: Strength. You need a lot of power to remove the front lever. If you can not repeat 1

0 to 15 rigorous form pullups at once, you're not ready to move on.

Strict Pullups

10 to 15 reps

Warm Up

If you can meet all these requirements, you are ready for the warm-up exercises.

Warmup 1

Hold 7 to 10 repetitions of 5 seconds

Warmup 2

Straight ribbed horizontal train [19659002] 2 to 3 sets of 5 repeats with a stop of 3 seconds

Warmup 3

Lying Victorian Raise

10 repetitions with a break of 2 seconds [19659026] image "title =" image "class =" Lazyimage lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/screen-shot-2019-02- 07-at-11-53-59-am-1549558643.png? crop = 0.763xw: 1.00xh; 0.0570xw, 0 & resize = 480: * "/>

.

Progressions

Once you're warmed up, you're ready for the progressions, and you'll need a series of rings and plenty of scope to take them off. So only try to use the front lever if you have access to a good attachment.

Progression 1

Front Feed Lever

3 to 5 sets of 3 to 5 seconds

Progression 2

Throttle

] 3 sets of 3 repetitions of descents after 5 seconds

Progression 3

Front leg with one-leg extension

[5SetsOfSeconds

Progression 4

One-leg extension of the front lever

5 sets of 5 seconds for each leg

Progression 5

Front lowering [194565]

7 to 10 p sets of 5 to 10 seconds descents

Progression 6

Front Lever Bridge

5 sets of 3 to 5 seconds stop at different angles

  image "title =" image " class = "Lazyimage lazyload" data-src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/screen-shot-2019-02-07- at-11-54-43 -at-1549558799.png? Crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class=.

If you've mastered all of these processes, you're ready for the real.

When is the front lever used? [19659005] If you are For full exercise, Durante recommends working twice a week on the premises and building up to four sessions if you keep track, taking a break in between and staying in training consistently, if you really want the front lever "Consistency is the name of the game," says Duarante. "If you want to improve on gymnastics, you need to work on it regularly."

So, hero moves are a great way to do your hard work and sportsmanship So if you can pull off the front lever, do not be shy! Share your skills with us (@menshealthmag) and Durante (@davedurante) and experiment with the Places where you take the train.

If you want to learn other heroic moves, check out our muscle-up explanations at the top of the gun squat, Superman pushups, and the L-Sit. The world can never have too many heroes.


Source link