Conozca un entrenamiento para un vientre plano

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El hecho de inscribirse en un gimnasio y querer una barriga plana son dos cosas que casi siempre van de la mano . Las personas que sólo están tratando de perder peso, las personas que han tenido hijos, las personas mayores y todo tipo de usuarios persiguen este objetivo.

Entrenamiento para un vientre plano

Comience con una buena ronda de ejercicios cardiovasculares

Antes de tener el vientre plano, debe tener un nivel bajo de grasa corporal. Por lo tanto, el entrenamiento abdominal debe ir acompañado de un ejercicio cardiovascular exigente.

Podemos cambiar entre máquinas para caminar, bicicletas y cintas de correr . Podríamos incluso elegir dar un paseo al aire libre mientras corremos.

Al principio, podemos intentar completar al menos 20 minutos de esta sesión para quemar calorías adicionales . La idea es aumentar este trabajo 30 o 40 minutos, si es posible . Varias modalidades y máquinas pueden ser utilizadas para este propósito.

Un entrenamiento sin mancuernas para crear resistencia

Es muy normal ver a los recién llegados al gimnasio haciendo ejercicios sin ningún tipo de mancuerna o peso de resistencia, usando sólo el cuerpo mismo.

Esto evitará lesiones para el principiante y ayudará a preparar el cuerpo para niveles más altos de demanda. Sin embargo, el ejercicio abdominal ya se realiza principalmente sin pesas. Así que en cuanto a estos y los aeróbicos que usted puede disfrutar ahora mismo, incluso si usted es un principiante.

Mira también:   Los 5 mejores ejercicios de bosu que debes incluir en tu entrenamiento

Hay un entrenamiento de siete ejercicios que puede ser muy positivo en ese nivel . En general, una persona promedio puede completarlo sin mayores dificultades.

  • Crujido regular
  • Levantamiento de piernas
  • Contracción del abdomen con las piernas elevadas (ángulo de 90 grados).
  • Elevación alternada de la pierna.
  • Crujido en el lado del suelo.
  • Tablero en forma de V invertida.
  • Extensiones de cadera en la posición de la tabla.

Lo más factible es realizar unas 20 repeticiones para cada ejercicio . Por cada tres series de ejercicios diferentes, podemos descansar un minuto. La ventaja de este entrenamiento es que puede ser realizado en la comodidad de nuestro hogar.

La contracción del abdomen con las piernas levantadas es básicamente un crujido muy corto, limitado por las extremidades del cuerpo, que están suspendidas hacia arriba.

En el levantamiento alternado de piernas, una pierna se levanta mientras que la otra se mantiene suspendida. Los ejercicios de tabla se giran hacia abajo, levantando los glúteos y contrayendo el abdomen.

Ejercicios abdominales con peso

Hay máquinas y otros métodos para desarrollar un vientre plano y, aún mejor, tonificado. Aquellos que buscan un físico definido pueden ir más allá en sus demandas y buscar la tan deseada marca del famoso «six pack».

  • Levantamiento de rodilla con barra : subimos a una barra con ambas manos mientras levantamos las rodillas hasta el pecho. La idea es mantener el tronco lo más recto posible y mantener las piernas juntas en las subidas. El control es lo más importante en este ejercicio.
  • Crunch con cable : Crunch no sólo se realiza acostado boca arriba. En el gimnasio, podemos poner una correa en la parte superior de la máquina de cable. Mirando hacia adelante, nos arrodillamos y sostenemos la barra sobre nuestra cabeza. Entonces simplemente bajamos el peso.
  • Lagartijas laterales con mancuernas : básicamente nos paramos con las piernas ligeramente abiertas. Sostenemos una mancuerna y descendemos de lado con el brazo. El peso bajará y luego subiremos trabajando los lados de una manera efectiva.
Mira también:   Hábitos de despertarse con el vientre plano

Aumentar la intensidad y el peso

Como cualquier otro músculo, la forma correcta de generar una mayor tonificación es aumentar la dificultad del ejercicio. Para ello, siempre debemos intentar hacer más repeticiones, levantar más peso y variar el tipo de ejercicio.

Si no alternamos los estímulos, los resultados no serán tan positivos y corremos el riesgo de que los músculos se adapten al movimiento repetitivo.

Lo mismo sucede con el ejercicio cardiovascular, hasta que alcanzamos el límite de 40 a 60 minutos.  No es beneficioso ejercitar nuestros abdominales si no podemos quemar calorías eficazmente durante el entrenamiento. Podemos desarrollar los músculos, pero estarán ocultos detrás de la grasa.

La dieta, los suplementos y el uso de ropa que nos ayude a sudar pueden ser útiles. Y, por supuesto, siempre debemos contar con el asesoramiento de un profesional especializado.

Efecto de meseta en la dieta: ¿por qué ocurre? Muchas personas que están a dieta y hacen ejercicio se preguntan por qué no pierden peso. Esto es lo que se conoce como un efecto de meseta en la dieta.

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