Latest gym pre-level training tutorial (pro version)

One of my Australian students once told me that they started practicing this move in high school. They would go out to train on the horizontal bar after school at 3 pm, and many people would do various moves on the bar, including the Front Level. Sometimes you could even see people in skirts doing giant swings on the bar. However, he didn't stick with the Front Level because he found it boring and tiring, so he gave up. When he was practicing parkour, he often complained of severe lower back and shoulder pain. I noticed that he had a noticeable anterior pelvic tilt and rounded shoulders. I taught him two moves: the flag raise and the Front Level. Initially, he only practiced the individual movements of these two moves. After nine and a half months, his lower back problems disappeared. This demonstrates the training value of the Front Level. The Front Level plays a significant role in scapular and trunk stability. The move is quite difficult, but if you can master the Front Level and use it as a form of physical training, it will benefit any sport.

Difficulty level: ★★★★★★

Pre-level training tutorial:

Phase 1: Improve back strength and endurance.

Training exercises: Reverse rowing + wide-grip pull-up on a single bar.

Total training sessions: 60 times each.

Training schedule: 15 repetitions per set, 4 sets in total, with 1-2 minutes of rest between sets.

Training frequency: 2 training sessions per week, with 2-3 days between each session.

Intensity increase frequency: Increase the number of repetitions per set by 2 every week.

Training goal: To achieve the standard of 20 repetitions per set, for a total of 3 sets.

Training period: Varies from person to person; those with a foundation can complete this stage of the task quickly.

Reverse rowing exercise method

1. Keep your body in a straight line under the club, grip the club with both hands wide and arms straight.

2. Bend your elbows, bring your shoulder blades as close together as possible, straighten your chest and press your body against the railing, keeping your body in a straight line.

3. Return to the original position.

Difficulty level: ★★★☆

Phase Two: Improve the strength and endurance of the forearms, back, and rectus abdominis muscles.

Training exercise: Tucked-up suspension.

Total training time: 1 minute.

Training schedule: 15 seconds per set, 1 set in total, with 1-2 minutes of rest between sets.

Intensity increase frequency: Increase the duration of each set by 5-10 seconds every week.

Training goal: To achieve a stable 1-minute time for a single set.

Training period: 6 to 8 weeks.

Tucked suspension exercise method: Hang with straight arms, chest out and shoulder blades as tight as possible, knees close to chest, and back arched.

Difficulty level: ★★★★

Phase 3: Improve lower back strength and endurance.

Training exercise: 90-degree leg bend suspension.

Training schedule: 15 seconds per set, 4 sets in total, with 1-2 minutes of rest between sets.

90-degree bent-leg hanging exercise method: Hang with straight arms, chest out, shoulder blades as tight as possible, lower back fully extended and parallel to the ground, hip joints at 90 degrees.

Difficulty level: ★★★★☆

Phase 4: Pre-completion level.

Training exercise: Front horizontal eccentric training.

Total training sessions: 36.

Training schedule: 6 repetitions per set, 6 sets in total, with 2 minutes of rest between sets.

Training frequency: 3 times a week, with 1 day between each training session.

Intensity increase frequency: Increase the number of repetitions per set by 1-2 times every week.

Training goal: Achieve 8 repetitions per set; When you can complete 8 consecutive repetitions of the front horizontal eccentric training, you can generally hold the front horizontal position for 3-5 seconds.

Training period: 4 to 6 weeks.

Pre-horizontal eccentric training method

1. Hang from the bar with both arms, keep your body in a straight line, and tighten your torso.

2. Tuck your legs into a 90-degree bent-leg hanging position.

3. Straighten your body and maintain the forward horizontal position.

4. Lower it to the starting suspension position in at least 4 to 6 seconds.

Difficulty level: ★★★★★

Training advice: Once you can complete the pre-level, I hope you will treat it as a regular training exercise. The training value has been mentioned before. The important thing is that I think these kinds of movements are very efficient. You can work many body parts with one movement.