Complemente su entrenamiento con estos ejercicios abdominales

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A veces el entrenamiento que realizamos no aprovecha toda nuestra energía, por lo que necesitan un complemento que nos haga aprovechar todo nuestro potencial. Es por eso que traemos algunos ejercicios abdominales para complementar tu entrenamiento.

Los abdominales son un área del cuerpo algo complicada para trabajar. Varios movimientos y ejercicios utilizan los músculos abdominales, pero este trabajo indirecto no siempre es suficiente.

Realizar un entrenamiento abdominal como complemento al entrenamiento regular tiene muchos beneficios. Además de obtener un vientre plano y definido, también mejora la postura, la respiración y alivia el dolor de espalda . También promueve el desarrollo muscular y la quema de grasa.

Si usted hace ejercicio por medio de zumbidos, HIT o LISS, un entrenamiento abdominal siempre acompañará bien su entrenamiento. Debido a que es un entrenamiento complementario, no le quitará mucho tiempo, ni será demasiado exigente para que no se sobrecargue.

Lo ideal es que realice estos ejercicios después de su entrenamiento, para que no tenga que calentarse . Incorpore estos ejercicios abdominales en su entrenamiento y verá cómo aparecen los cambios.

Ejercicios abdominales

Soportado

Este es un ejercicio isométrico, lo que significa que probará la resistencia de su abdomen . Para ello, coloque una silla a cada lado del cuerpo, apoye las manos a cada lado y retire los pies del suelo.

Básicamente debes soportar tu peso con los brazos. Puede doblar las rodillas a la altura del abdomen o estirarlas lo más que pueda.

Al principio será un poco complicado poner en práctica este ejercicio si no tienes mucha resistencia , pero esto no es un problema.

Mira también:   Consejos para moverse en el trabajo

Puede separar el tiempo de soporte en intervalos. En este caso sólo hará 1 minuto, por lo que puede hacer dos sesiones de 30 segundos o tres de 20 segundos.

Elevación de la pierna de sentado

El levantamiento de piernas más común para trabajar el abdomen es acostarse boca arriba y levantar las piernas. Pero, esta vez, intentaremos una opción diferente, también bastante efectiva, que es el levantamiento de piernas mientras estamos sentados.

Para realizarlo debes sentarte con las piernas extendidas hacia delante, hay que tener en cuenta que no debes apoyar la espalda en la pared ni en ninguna otra superficie, ya que la mayor parte de la efectividad del ejercicio radica en que tú mismo mantienes la posición .

Coloque las manos a los lados, levante una pierna y manténgala suspendida durante 5 segundos, luego bájela y repita con la otra pierna. Haga veinte repeticiones con cada pierna.

Es importante que nunca descuides tu postura. Debes mantener la espalda recta y mirar hacia adelante.  Mantener esta posición no sólo afecta al rendimiento del levantamiento de piernas, sino que también daña sus músculos y ligamentos.

Escalador de montaña

El alpinista es un ejercicio fundamental en este entrenamiento abdominal ya que, además de ejercitar el abdomen, también quemará calorías, incluso después del ejercicio.

Ponerlo en práctica es muy sencillo: pon las manos en el suelo y estira las piernas como si estuvieras haciendo flexiones. Luego alterna las piernas llevando las rodillas hacia el pecho, siempre manteniendo la espalda recta. Haga dos series de veinte repeticiones.

Crujido básico

Este ejercicio es muy representativo cuando se trata de hacer abdominales. Es un procedimiento abdominal básico y sencillo de realizar. Sin embargo, sus resultados son positivos. No es de extrañar que este clásico prevalezca, el crujido es prueba de ello.  Para realizarlo, se recomienda un colchón de yoga para evitar lesionarse la espalda.

Mira también:   5 cosas que no pueden faltar para entrenar en casa

Para hacer esto, acuéstese boca arriba y doble las rodillas con los pies en el suelo. Ponga sus manos detrás de su cuello sin aplicar presión, también puede colocar sus manos cruzadas sobre su pecho.

Luego quite los hombros del piso, acercándolos un poco más a las rodillas.  No flexione el cuello hacia adentro, manténgalo recto . Haz dos juegos de 15 flexiones.

Con estos ejercicios abdominales será mucho más fácil lograr el objetivo de tener un abdomen en forma . Además, no necesitas cambiar tu entrenamiento regular, sólo añade estos ejercicios y disfruta de los beneficios de entrenar tus abdominales .

Aproveche toda su energía con estos ejercicios. No pierdas el tiempo!

Cómo hacer abs correctamente y no sufrir lesiones El problema no está en hacer abdominales, sino en la técnica que usamos y cómo este ejercicio puede tener consecuencias como dolor y cambios de postura. Leer más «

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