Entrenamiento cardiovascular para endurecer el abdomen

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La condición del abdomen es directamente proporcional a la presencia de grasa y a la quema de calorías. Recordemos que esta es un área vulnerable a la acumulación de grasa. Por lo tanto, no hay manera de endurecer el abdomen sin la ayuda de un buen entrenamiento cardiovascular.

Usar el mat

No hay mejor manera de perder kilos que usando los músculos más grandes que tenemos: las piernas. Las pistas tienen diferentes velocidades y algunas tienen la opción de inclinarse. Ejercicios de 20 a 60 minutos , dependiendo de nuestro cuerpo y resistencia, ayudarán en esta tarea.

En la práctica, iniciar cualquier tipo de entrenamiento siempre será positivo. Esta es una de las claves para tonificar y construir un cuerpo equilibrado en términos de peso. La clave es crear entrenamientos que van desde el calentamiento previo hasta los intervalos de carreras rápidas.

Atrévete a saltar la cuerda

Unos minutos saltando la cuerda activará casi todos los músculos de su cuerpo. Lo mejor es que hay muchas variaciones que podemos tratar de aumentar la intensidad. El siguiente entrenamiento puede servir como un entrenamiento completo:

  • Con los pies juntos . Esta es la posición básica para saltar la cuerda. Básicamente, hacemos pequeños saltos con los pies juntos, sin olvidarnos de relajar un poco los tobillos. Esta disposición nos ayudará a amortiguar cada contacto con el suelo. Cinco minutos es más que suficiente cuando tenemos la fuerza necesaria.
Mira también:   ¿Estás aburrido de tu entrenamiento? Haga algunos ejercicios de trampolín!

  • Con un solo pie de apoyo . Este segundo ejercicio sólo se puede intentar cuando tenemos un dominio determinado con la cadena. La idea es apoyarse en el salto con un solo pie, alternando los dos pies. Esto ayudará a trabajar un poco la fuerza de cada pierna.
  • Levantar la parte posterior del pie . El nivel aumenta cuando levantamos la parte posterior del pie más cerca de los glúteos. Así, el salto tiene una mayor dificultad y trabajamos con desequilibrio.

Máquina de remo: un aliado para endurecer el abdomen

Aunque se hace para trabajar la espalda, el ejercicio de remo generalmente involucra otras partes del cuerpo como soporte . Recordemos que, con cada paleta, nuestra zona central debe ser fortalecida para mantener la postura. Así, siempre hacemos un poco de fuerza con el abdomen.

En este caso, la idea es no poner tanto peso sobre ella, para que no nos cansemos demasiado rápido. Analizar desde una perspectiva amplia, remar implica una contracción similar a la de un entrenamiento abdominal . Sólo haciendo muchas repeticiones podemos considerar esta técnica como un entrenamiento cardiovascular.

La moto es nuestro gran aliado

La bicicleta es una excelente herramienta para quemar grasa de una manera más enfocada y también para endurecer el abdomen. De ahí el éxito de las clases de spinning que hoy en día tienen ejercicios para trabajar incluso la parte superior del cuerpo.

Realizar 45 minutos de ciclismo puede llevarnos a quemar hasta 500 calorías diarias . La buena noticia es que la zona que más se beneficia de este tipo de entrenamiento, después de las piernas y los glúteos, es precisamente la región abdominal.

Mira también:   Correr en el calor: 8 puntos clave y consejos para correr en verano

El hábito de caminar por el parque es una excelente idea, pero la bicicleta estática nos permite aumentar la fuerza de resistencia al pedalear . Si nos levantamos un poco del asiento, podemos complementar el trabajo de las nalgas.

Algunos ejercicios aeróbicos para quemar calorías

Para quemar calorías de manera más efectiva, estos ejercicios aeróbicos le ayudarán:

  • Boxeo o entrenamientos MMA . Golpear y patear a un ritmo de movimiento constante te hace sudar. Los giros y otras posturas nos mantendrán en constante movimiento. Entrenamiento de boxeo, también haremos un entrenamiento de fortalecimiento muscular.

  • Flexiones de pecho . En general, este es un ejercicio que permite varias repeticiones cuando trabajamos la fuerza en los brazos y el tronco. Veinte repeticiones por juego son suficientes para quemar grasa.
  • Ejercicios de ranas . Los tacones de rana son excelentes para perder peso. Generalmente, los ejercicios de salto son muy efectivos.

Finalmente, es necesario entender cuál es el porcentaje máximo de grasa que necesitamos para endurecer el abdomen. En el caso de los hombres, es de aproximadamente el 10%, y en las mujeres, el 18%.

5 ejercicios para fortalecer el abdomen Si desea aprovechar los beneficios de tener una región abdominal fuerte y definida, le mostraremos 5 ejercicios para fortalecer el abdomen a continuación. Leer más «

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