exercise.id: 3296 Equipo: body weight
front lever
exercise.body_part: waist exercise.target: abs Grupo: lats
exercise.synergist:
lats shoulders forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先，用正手握法悬挂在引体向上杆上，双手与肩同宽。 启动你的核心并将肩胛骨向下拉和向后拉。 弯曲膝盖并将其向胸部靠拢。 同时，抬起双腿并将其伸直在您面前，保持身体与地面平行。 尽可能长时间地保持此位置，以达到完全前杆位置。 要释放，请慢慢降低双腿并返回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your shoulder blades down and back. Bend your knees and tuck them towards your chest. Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. Hold this position for as long as you can, aiming for a full front lever position. To release, slowly lower your legs back down and return to the starting position. Repeat for the desired number of repetitions.
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