Back lever
ステップごとに
やり方
- Start your exercise by gripping the bar with both hands shoulder-width apart and perform a pull-up to get your body above the bar.
- Next, lower your body slowly and controlled into a horizontal position, keeping your body straight from your shoulders to your ankles, facing upwards.
- Hold this position, also known as the back lever, for as long as possible, keeping your muscles engaged and your body straight.
- Finally, safely lower yourself back down to the hanging position and repeat the exercise as many times as desired. Remember to keep your movements controlled throughout to prevent any injuries.
概要
このエクササイズについて
The Back Lever is a challenging bodyweight exercise that primarily strengthens the core, arms, and shoulders while enhancing overall body control and stability. It is ideal for advanced fitness enthusiasts, particularly those involved in gymnastics or calisthenics, due to its high difficulty level and requirement of significant strength and balance. Individuals may want to incorporate the Back Lever into their routine to improve muscle definition, enhance body coordination, and challenge their physical capabilities to a higher level.
コーチングのポイント
フォームのコツ
Don't attempt the full Back Lever right away, especially if you're a beginner. Start with easier progressions such as the tuck back lever or the advanced tuck back lever. As you gain strength and control, you can move on to more challenging variations.
The most common mistake is arching the back, which can lead to lower back pain and injuries. Your body should be straight and parallel to the ground, with your chest facing upwards. Your arms should be straight, and your shoulder blades should be pulled together.
The Back Lever is a full-body exercise,