RUTINA DE BACK LEVER
BACK LEVER ROUTINE
Hello people of #Hive and #SWC, how are you all doing calisthenics? Today I want to share with you a practical and simple guide to achieving the static back lever, using accessible progressions that will build strength and endurance. If you organize your training well and stay consistent, you can achieve it in just a month or even less!
The first thing is to start with a joint warm-up, focusing especially on the muscles involved in the back lever, such as the shoulders, triceps, lats, and core. This is essential to avoid injuries and prepare the body for static work. Then we move on to the first progression: we'll perform the back lever in tuck, trying to hold the position for 10 seconds, followed by a 30-second rest. Next, we'll do one-leg negatives, lowering ourselves with control and holding for 2 seconds in the one-leg back lever position, always taking care of our posture and technique. This part of the routine is repeated three times, with a rest of three minutes or more between rounds, depending on your fatigue level.
To finish, we'll work on the back lever straddle progression. Here we'll also do negatives, holding the position for about two seconds with good technique. This exercise will help strengthen your static posture if you already have it, or master it if you're still in the process. Remember that consistency, good form, and proper recovery are key.
I thank you for taking the time to read my post, I hope you like it and follow me for more.
✅Contenido original del autor.
✅Imágenes y videos tomados con mi teléfono Tecno spark go 20c.
✅Editor de foto: Canva.
✅Traductor: Deepl (Versión gratuita)
! [English Version]
✅Original content by the author.
✅ Images and videos taken with my Tecno spark go 20c.
✅ editor: Canva.
✅: Deepl (Free version)