Cómo hacer los abdominales correctamente: consejos y técnicas

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Los abdominales fueron posiblemente el primer ejercicio que aprendimos de un amigo, vecino o familiar. Posiblemente incluso esto sucedió cuando éramos pequeños en la escuela. Sin embargo, como adulto, muchos se dan cuenta de que no saben cómo hacer abdominales correctamente. ¿Qué hay de ti? Bueno, hablemos de lo que deberías tener en cuenta para eso.

Consejos para hacer abdominales correctamente

Hay muchos errores que cometemos al hacer abs. Es posible que cuando usted fue al gimnasio, uno de los instructores le preguntó por qué lo estaba haciendo de esa manera. No se preocupe, suele suceder porque hay muchas creencias y mitos en torno a este ejercicio. Aquí hay algunos consejos para tener en cuenta para hacer los abdominales correctamente.

Volver

La espalda es la parte del cuerpo que más se puede dañar si no sabemos cómo hacer los abdominales correctamente. Siempre deben permanecer rectos y no es necesario que los levante al máximo, como muchos lo hacen mal. Por supuesto, estamos hablando del abdomen recto, porque en el oblicuo o transversal, usted tendrá que tomar la parte posterior del suelo.

Sin embargo, en el primer tipo no es necesario levantarlos, ya que la fuerza debe ir al abdomen, así que no fuerce la espalda, déjelos pegados al suelo y manténgalos siempre rectos.

Evite los golpes fuertes

La fuerza ejercida en el ejercicio puede llevarnos a caer en el error de dejar que nuestras espaldas golpeen fuerte en el suelo. Esto no trabajará los músculos que queremos y puede causar una ligera lesión.

Tanto para levantar como para bajar la espalda, es necesario hacerlo con movimientos suaves. Recuerde que la manera perfecta de hacer los movimientos es subir rápidamente y bajar lentamente. En el caso de los abdominales también.

La respiración

Respirar adecuadamente es fundamental para hacer ejercicio. En abs también. Así que inhala cuando subas y exhala cuando bajes. Esto le permitirá estar menos cansado y también notará una mejora a largo plazo en su respiración y en su cuerpo en general.

Aprenda a hacer abdominales correctamente

Lo creas o no, hay muchas personas que no conocen la postura correcta para hacer abdominales. Bueno, te diremos cómo hacerlo:

  • Panza arriba.

    Acuéstese con las rodillas dobladas sobre un colchón. Las rodillas deben formar un ángulo de 90 grados y los pies deben estar completamente apoyados en el suelo y apoyados en el muslo.

  • Ponga las manos sobre la cabeza.

    Muchos usan sus manos para empujar hacia adelante, empujando sus cabezas hacia adelante, pero esto sólo causará una lesión en el cuello. Simplemente coloque las yemas de los dedos detrás de las orejas con los codos a los lados. Es una posición para impulsarnos hacia adelante y mantener el equilibrio, pero nunca con la intención de empujar el cuello o la cabeza.

  • Levantar el tronco .

Usted tiene que levantar el tronco lo más cerca posible de sus rodillas, pero sin levantar la espalda del suelo. Apriete el abdomen a medida que lo hace para que el efecto sea mayor. Recuerde que los pies no deben moverse del suelo

.

  • Hacer tres series.

    El mínimo es de tres series de 10 a 15 repeticiones cada una, y dos o tres veces por semana. Recuerde que cuando se trata de hacer ejercicio, no hay «lo mejor» porque los músculos se acostumbran y el movimiento no tendrá el efecto deseado.

Si quieres trabajar en tus abdominales mientras haces otros ejercicios , puedes contraer el abdomen mientras puedas sostenerlo mientras corres, por ejemplo, estás en la elíptica o en la bicicleta. Incluso en el trabajo, si trabaja sentado, puede seguir trabajando sus abdominales . Lo importante es que usted siempre haga lo correcto para evitar lesiones.

Estos consejos sobre cómo realizar abdominales han sido diseñados para el abdomen recto, pero hay muchas otras variaciones que puede hacer teniendo en cuenta los mismos consejos para mantener la espalda recta y empujarse con el cuerpo, y no forzar ninguna otra parte, como el cuello o la cabeza.

 

Mira también:   Descubra todo sobre la propiocepción y el rendimiento

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  64. You might have to do plenty of going to improve your fun on holiday. These pointers are certain to cut your tension when planning that next trip. Once you arrive in a brand new hotel room, enable the hot water run inside the bath to get a short while. Even best of hotels might be somewhat messy. Letting the new drinking water operate can help destroy spores that the regular cleaning could have missed. You aren’t spending money on the liquid expenses inside the room anyhow. If you plan to travel looking for clothing whilst in another country, analysis that area’s dimension system. Garment specifications vary significantly from state to state. They also vary significantly from company to manufacturer. However, an elementary expertise in their outfits styles will allow you to get into the ballpark with regards to choosing a sizing that matches you goes. In which to stay health and well being, you need to go see your medical doctor following traveling abroad. Check with your medical professional to check you for spectacular ailments to actually have not contracted nearly anything whilst in another country. In the event you contracted something, you may get the support you need easily and not pollute the folks close to you. Once you come to your location don’t hesitate to request support in any way. The locals of your town must be over prepared to give you good advice on the best places to visit. You would like to make the most from your expertise so don’t be shy, bear in mind you’ll possibly never ever see those individuals once again in any case. When you have many questions for a hotel, refer to them as at night. Most key lodges always keep their front side workdesk manned 24 / 7. When you have questions on scheduling your living area or particular requires you want to go over, calling late at night assures that you will be a lot less probably be disturbed for that attendant to tend to a guest. With suggestions like these, you should be far more anxious than before to acquire out and explore the world. You’ll increase your brain and boost understanding of the excellent large planet all around us. Earn some programs using these tips to make your following getaway better than actually. Have a good time and get wonderful photos!

  65. Studying everything that there is to know about journey could be a challenging project at the beginning even so, it could absolutely be worthwhile in the long run. It will take determination and an abundance of information to get started about the correct ft .. This article will give particular suggestions and suggestions on the way to make the most out vacation. When proceeding in foreign countries, use ATMs to acquire some money instead of using an trade assistance. The change level should be better. This can help save plenty of dollars for yourself more than some time. When having a road journey to an different location, make sure that your vehicle is serviced and you will have a full aquarium of petrol. The final thing you will need is to breakdown, unaware of in which the nearest service station is. Always keep an empty fuel can within the trunk of the car in cases where you use up all your fuel. It is possible to produce your way to the closest service station and complete the can, instead of contacting someone out to do that to suit your needs. When you are traveling to poorer or much less-developed places, prevent pressing any one of the community animals. This certainly consists of farm wildlife, but also addresses stray kittens and cats and puppies in addition to write or pack creatures. One never knows what illnesses these creatures may be carrying, and then you don’t have the identical immunities since the natives. When occurring getaway, make sure you obtain journey insurance plan. Using this phase can cover you in the event that you have to proceed to the medical center or have got a medical assessment although away from home. This is particularly important, in case you are considering participating in journey pursuits or sports activities. If you’re going to be having a streets getaway, provide an electric power inverter together with you. An electric power inverter is a handy system that you plug into the car’s smoke lighter weight and after that enables you to plug something into it. It’s wonderful if you’re going with kids given that you can connect video gaming or a laptop in. So you are generally a lot more equipped when it comes to travelling. You must certainly be more ready for this getaway as well as for upcoming trips! With a little luck, the information that were presented presented you some advice that will assist you get going with your touring, to help you get started travelling similar to a expert.

  66. When you are planning traveling, you would like to be sure that your trip goes as effortlessly as is possible. Regardless if you are organising a saturday and sunday retreat or possibly a getaway worldwide, don’t let anything get when it comes to your entertainment. The tips on this page may help you try and get the best from your journey. Don’t neglect to check in the timezones for where you will certainly be going to and staying. A lot of people don’t realize that there is a substantial time big difference that will not only be involved in your sleep at night routine, but additionally within your conversation attempts to those nevertheless in your own home. Package your personal cushion. When you have trouble sleeping away from home, attempt delivering your own cushion together. Some people find it difficult to sleep inside a bed that isn’t their own personal. Possessing a familiar cushion under your brain can make a interestingly big difference. It might imply the visible difference in between sleep deprived evenings and being nicely rested for one more day filled with activities. You will always find ways in which the family pet can head away on a break along. There are several resort hotels and accommodations that now permit owners to provide their household pets coupled, and vacationers are flocking to these types of locations. These might include look after your animals. The idea is that you ought to not toss out your holiday programs because you may not know how to handle your furry friend. Merely verify that solutions can be found and household pets are encouraged prior to completing any agreements. Should you be vacationing with pet dogs, make sure you clean the family pet just before getting into the automobile. This will help to minimize the volume of hair that you have to take care of. Also, make an effort to plan ahead by figuring out a few locations to quit for potty splits. Your pet dog will have to stretch out and ease him or her self every couple of time. If you do not look after your system your skin will never look its finest. A healthy diet plan with plenty healthy food items will assist you to feel good and check wonderful. You should consume a lot of fruit, veggies, whole grain products and toned necessary protein. Try to eat excellent so you can feel happy. Mentioned previously initially from the write-up, preparation the next trip might be thrilling. Although, having to continue to be within your budget can make you feel like your choices are restricted. With any luck , reading this informative article you might have some good new tips for planning your following holiday with limited funds.

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  68. Planing a trip to new spots is among the most satisfying encounters of lifestyle. You can expertise diverse customs, civilizations, regions. Travelling connects anyone to people and occasions which you will not have seasoned or else. Nonetheless, well before any person trips, there are several issues they have to remember. The advice in the following paragraphs will explain almost everything you need to know well before exploring the community. If you like to travel but possess a constant health issues, don’t worry! Your touring times usually are not around. Just remember to travel smart by having all of your current needed healthcare materials and unexpected emergency information easily readily available. You’ll sense more comfortable making home and be prepared for any unexpected emergency circumstance! Be familiar with departure taxes. Some places have leaving fees. You simply will not be permitted to board your plane till you have paid them. Commonly a check out or credit card will not be permitted as payment on these taxes. Be sure you have sufficient funds put aside to pay for them. Use sites that enable you to title your very own value on rooms in hotels for your upcoming right away keep. You save plenty of dollars using this method. You won’t be capable of know before hand what accommodation will agree to your wager, but the savings over make up for it. If you are going with canines, ensure that you remember to brush the family pet before getting in the vehicle. This will aid to lower the level of hair you need to cope with. Also, try to plan ahead by figuring out several areas to prevent for potty breaks. Your pet must extend and reduce him self every few several hours. In case you have numerous inquiries for a motel, contact them at nighttime. Most main accommodations always keep their front workplace staffed round the clock. In case you have questions on reserving your living space or specific requirements you want to talk about, getting in touch with late into the evening makes certain you are significantly less likely to be disrupted for that attendant to tend to a guest. As mentioned before, touring is a marvellous approach to start to see the local people of many various nations around the world worldwide and encounter daily life by means of their eye. When you stick to the suggestions identified in this post before you start to travel, you can take full advantage of your experience and possess remembrances that may last a lifetime.

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  71. When done effectively, camping is amongst life’s correct pleasures. Just before embarking on an outside adventure by itself or with friends and family, it is very important get to know tried and tested camping outdoors tips. The article that comes after offers simply the start off any flourishing outside fanatic might need to prepare their after that day out. In case you are camping out with a open public camping area, make sure you pack shower area boots for everybody within your get together. Not only will they safeguard your toes from the bacteria on the shower room floor, however they are just the thing for all those nighttime operates towards the bushes when you should employ the restroom. They can be older flip flops, Crocs, or even move-ons. Get a big enough tent to put every person and items correctly. A larger tent implies much easier movement, which may be valuable if you need to go to the bathroom at night. Don’t be concerned about over-packing for the kids. Camping could possibly get extremely messy and filthy once you deliver your young ones. Children seem to be magnetically attracted to debris. That all signifies that you may have really filthy young children because the day time moves along. It is actually almost impossible to stop, but fortunately, you will not need to worry for those who have added clothing readily available. Don’t be captured without the need of something you will need! When you load up the camp out internet site to visit residence, keep a number of logs and several kindling for the upcoming camping out group of people which comes along. In case you have ever came to your blog at night, you know how difficult it might be to locate firewood! It’s a really nice shell out-it-forward motion that can most likely help out more than imaginable. One particular helpful piece of equipment to take with you whenever you head out on your own next camping vacation is a roll of duct adhesive tape. This product has many uses and could save you considerable time and money. Duct tape may be used to fix anything at all. It can also repair a tarp, slumbering handbag, or even the tent. You may even put some below your toes eventually hikes in order that you don’t get blisters. It even works like a bandage. Now that you have see the earlier mentioned write-up, you already know it is possible to use a great time whilst camping. Utilize these strategies for advice when organizing your upcoming outdoor camping getaway. Doing this helps make all of your trip more pleasant.

  72. This short article will provide you with assistance on how to use a nice trip, if you are visiting go to family members, or to be on a vacation cruise. You may use the following suggestions to help make your vacation as stress-free of charge as possible, impartial from the mode of transport you use. This might appear to be sound judgment, but one essential thing to be sure of when you are vacationing is the fact that you’re a reservation for hotels, air flights, visits to sights and monuments, and so forth. are appropriate. Make sure confirmation e-e-mails and make contact with customer support if anything seems amiss. You don’t want to miss out on your flight, an appeal, or commit an evening wandering around around town for the reason that reservation was not what so when you thought it was. Journey during the away from-top months. Resorts and plane tickets tend to be far more expensive during the peak summertime. Also, preferred locations is really so over-packed through the summertime that it takes the enjoyment out of it. In the event you travel in the away-peak months it will save you money plane tickets and lodging and you will stay away from the crowds of people. You should always arrive early on the airport terminal while you are traveling. It is a great deal significantly less nerve-racking knowing you are examined in and through protection as time passes to free. It gives you a chance to take advantage of the restroom or grab a snack food ahead of the flight begins getting on. When you are traveling having a pet, keep in mind that most animal supplies are greater acquired on your vacation spot. By way of example, unless your pet dog is over a unique diet regime, buying a case of pet food when you appear is simpler than seeking to transfer it. Dishes and other supplies are identical way. When you are going with any sort of prescription medication, including childbirth manage capsules, you must keep them in their unique containers with brands. It may also be beneficial to get a note from the doctor declaring that you have a medical desire for the items. By doing this, you cannot be accused of medicine smuggling. It is essential to investigate before you decide on your spot and is particularly very crucial that you check around. By applying the advice in this article, you simply will not only select the places most suited to you, but additionally, you will have the information to make the most of your vacation.

  73. Camping outdoors is among Americas best practices, nevertheless many individuals make frequent faults when moving out on the excellent outdoors. These article has some advice on the best way to help make your after that outdoor camping trip more enjoyable as well as leftover as harmless as you can. Read on to find out some important camping ideas. Water is very important when camping. When camping outdoors at the camping site, there ought to be ample supply of water readily available, but about the path, you should have some along with you. If you are going lengthy distance, you must probably hold iodine tablets to sterilize water you see before drinking. Be mindful, dysentery might be lethal. It is essential to establish and set up the protection ahead of the sunlight decreases. As soon as darkness drops, it is quite tough to setup camping. This really is crucial for people who reside in the metropolis. Prevent this by putting together your shelter before hand. Always keep the requirements of your household at heart before selecting a destination. As an example, if you have a child or young child, it may be best to put close to property in case points don’t go as prepared. If you have teenagers, nevertheless, you may take pleasure in vacationing to a different status. Pick what is best for you! Drinking water is essential when camping outdoors. When outdoor camping at a camping area, there should be adequate availability of normal water readily available, but on the pathway, you will have to hold some together with you. If you are planning extended distances, you ought to most likely have iodine tablet pcs to clean water you locate before consuming. Take care, dysentery may be lethal. One useful machine to take whenever you go out on your own after that outdoor camping trip can be a roll of duct tape. This object has several employs and can help you save a lot of time and funds. Duct tape may be used to repair anything at all. Additionally, it may fix up a tarp, resting case, or even the tent. You may also set some beneath your ft . before long increases so that you don’t get sore spots. It even functions being a bandage. Providing you consider your best to adhere to the recommendations which had been defined using this report every little thing need to figure out for you as you go camping. Be sure to consider your greatest to look camping out since it is a once inside a life expertise for you, and it will surely enable you to relax.

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