Combinación de cardio y resistencia para lograr un tanquinho

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Si hace sesiones abdominales largas y no obtiene resultados, puede ser porque no lo hace bien. Así que, en este artículo, queremos enseñarte una combinación de cardio y resistencia para que finalmente consigas tu pequeño tanque.

Para empezar a mostrar el abdomen es necesario realizar un entrenamiento que te permita alcanzar tu máximo, que aumente tu capacidad atlética y que queme la grasa de tu vientre.

Para hacer este combo de cardio y resistencia lo ideal es hacer circuitos, pasando de un ejercicio a otro con algún descanso entre ellos.

Además, el cardio y la dieta son fundamentales para obtener un abdomen curado. Le recomendamos que introduzca el entrenamiento a intervalos en su rutina de entrenamiento para acelerar el metabolismo y comenzar a quemar grasa.

En cuanto a los alimentos, evite los alimentos poco saludables y mantenga una dieta equilibrada. Los suplementos también pueden ayudarle a quemar grasa y perseguir sus objetivos.

Entrenamiento cardiovascular y de resistencia para obtener su tanque

Lo siguiente es un entrenamiento cardiovascular y de resistencia para que usted obtenga su tanque. No olvide que, como cualquier otra rutina de entrenamiento, lo ideal es dar el 100% en cada uno de los ejercicios!

1. Burpees

El primero de los ejercicios que presentamos para conseguir tu tanquinho son los burpees. Para realizarlos, debe mantener los pies separados en el ancho de la cadera. Para continuar, doble las rodillas, mueva los brazos hacia atrás y salte lo más alto posible.

Mira también:   5 trucos para que no te pierdas el gimnasio

Luego baje suavemente y doble las rodillas. Ponga las manos en el suelo delante de usted y salte con los pies hacia atrás para terminar en posición de tabla. Baje el pecho para la flexión, salte con ambos pies y párese. Continúe haciendo tantas repeticiones como pueda.

2. Abdominales con barra

Entonces debes saber que puedes trabajar tu abdomen con la barra pull-up. Para comenzar este ejercicio, debe envolver las manos alrededor de la barra, colocándolas a una distancia un poco mayor que la distancia entre los hombros. No olvides dejar que tus piernas cuelguen.

Luego, doble las rodillas y arrástrelas hasta el pecho. Suelte las piernas para completar una repetición y trate de alcanzar un total de 15.

El consejo que te damos es que no te balancees. Mantenga su cuerpo lo más quieto posible cuando realice el movimiento de elevación y descenso. Después de dominar este ejercicio, usted puede progresar a esfuerzos más difíciles como levantar la pierna por encima de la cabeza.

«No es la voluntad de ganar lo que importa, todo el mundo lo tiene. Es la voluntad de prepararse para ganar lo que importa»
– Paul Bryant –

3. Tabla

Tercero, el tablero es considerado uno de los movimientos obligatorios a hacer si realmente quieres desarrollar un abdomen curado.

Existen numerosas variaciones que son excelentes para trabajar su cuerpo de una manera funcional, ayudando a la estabilidad y mejorando la postura. Este entrenamiento que presentamos para que usted obtenga su tanque implica mucho más que simplemente descansar sobre los codos y los dedos de los pies.

Para posicionarse correctamente, debe mover las caderas hacia el suelo y empujar los glúteos hacia el aire mientras apoya los antebrazos en el suelo. Mantenga la columna vertebral recta de la cabeza a los pies, apriete el abdomen y mantenga esta posición durante 30 a 60 segundos.

Si usted siente tensión y malestar en los brazos y la parte baja de la espalda, en lugar de los abdominales y los glúteos, es un síntoma que indica que la posición no es correcta.

4 – Intervalos en una caminadora

Por último, es hora de subirse a la cinta y quemar calorías con el entrenamiento a intervalos. Esto significa que debe empezar a correr y aumentar el ritmo hasta llegar al sprint. Una vez allí, debe mantener el ritmo durante 30 segundos.

Una vez transcurridos los 30 segundos, es el momento de reducir gradualmente la intensidad hasta que termine de caminar durante 40 segundos para recuperarse. Hasta ahora es un rango.

Le recomendamos que tome un total de 5 descansos para obtener los máximos beneficios. Como puede imaginar, sudará y perderá los kilos de más que esconden su abdomen curado.

Por último, recuerde que la combinación de cardio y resistencia para conseguir su tanque es simplemente una rutina de entrenamiento que le permitirá mantenerse en forma.

No olvide que la comida es igualmente importante. Estamos convencidos de que usted alcanzará la meta!

Entrenamiento de ejercicios abdominales para lograr un abdomen definido El abdomen es una de las partes del cuerpo que acumula mucha grasa cuando no se ejercita; ver abdominales para un vientre definido abajo. Leer más «

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