10 minutos de los mejores ejercicios para trabajar el abdomen

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El entrenamiento de abdominales no tiene que durar mucho tiempo…. ¡Sólo 10 minutos es suficiente! Y también podemos hacerlo aunque estemos en casa. En este artículo, le diremos cuáles son los mejores ejercicios para trabajar el abdomen y mostrar un vientre firme como nunca antes lo había hecho.

Entrenamiento de 10 minutos para trabajar el abdomen

Opción 1

Si usted está buscando un buen entrenamiento con ejercicios para trabajar el abdomen, preste atención a esta alternativa. Se puede hacer en casa sin necesidad de ningún tipo de máquina o dispositivo.

Le recomendamos que repita el entrenamiento tres veces por semana y que lo conserve durante al menos un mes:

Abdominal crunch

Para empezar a entrenar, no hay nada mejor que los abdominales tradicionales. Acuéstese boca arriba en un colchón o en el suelo, doble las rodillas y apoye las plantas de los pies; ponga las manos sobre el cuello y abra los codos. Luego levante el torso sin levantar completamente la espalda del suelo. Haga 15 repeticiones de este movimiento.

2. bicicleta abdominal

Otro de los ejercicios para trabajar el abdomen que no puede faltar en su entrenamiento es la bicicleta abdominal. Comienza de la misma manera que las anteriores pero, en este caso, levanta ambas piernas, llevando las rodillas hacia el tronco.

Más tarde, extienda la pierna derecha al mismo tiempo que toma el codo izquierdo hacia el lado opuesto; haga lo mismo para el lado izquierdo con el codo derecho. Haga 10 abdominales de cada lado.

Mira también:   5 consejos para ejercicios de glúteos que muestran excelentes resultados

3. abdomen oblicuo acostado

Con este ejercicio, usted trabajará en los abdominales laterales. Acuéstese boca arriba en el colchón y cruce la pierna derecha sobre la izquierda. Mantenga el tronco recto para que el movimiento sea más fácil.

Coloque el brazo izquierdo delante del vientre y la mano derecha detrás del cuello. Por lo tanto, levante los omóplatos y no levante demasiado la espalda del suelo. Complete 10 repeticiones antes de cambiar de lado.

4. alpinista

Para terminar este entrenamiento de 10 minutos para trabajar el abdomen, un ejercicio más que efectivo que simula una escalada ; por eso se le llama un «escalador de montaña».

Para ello, apoye las manos y los pies en el suelo, con ambas piernas extendidas. Doble la pierna derecha a la altura del pecho y luego extiéndala, mientras flexiona la pierna izquierda. El movimiento debe ser continuo; haga 10 flexiones con cada pierna.

Opción 2

La segunda opción dice que en menos de un mes tendremos el abdomen que siempre hemos soñado. Sin embargo, como no hay milagros, tenemos que acompañar el entrenamiento con una buena dieta y ejercicios cardiovasculares, tanto al aire libre como en el gimnasio.

Se trata de una sesión de entrenamiento de 10 minutos que debe repetirse al menos tres veces por semana:

1. placa lateral

Tal vez conozcas la famosa tabla, que tiene tanto éxito entre los que hacen ejercicios; en este caso, te presentamos un ejercicio que te permitirá definir el abdomen y también los oblicuos. Gire a la derecha, apoye el antebrazo y el pie. Luego, levante el cuerpo para que estos dos lugares sean sus únicos puntos de apoyo.

Mira también:   ¿Te atreves a entrar en el desafío de la barra fija?

Levante el brazo izquierdo para equilibrar el peso corporal . Mantenga la postura durante 40 segundos y luego cambie de lado. Después de practicarlo, puedes hacer lo mismo, pero con la parte inferior del brazo extendida.

2. abs en una silla

Sin duda hay muchos ejercicios que se pueden hacer con una silla, es decir, no tienes excusa para no entrenar en casa. Para la posición inicial, siéntese en el borde de la silla y separe las piernas.

Apoye las manos en los lados del asiento y levante las piernas hasta que queden paralelas al suelo. Luego flexiónelos y llévelos a su pecho. Esto es una repetición. Haga 10 sin parar.

3. abdominal y espinal

Para tener unos abdominales bien definidos, también es necesario tener unos respaldos fuertes. Para lograr esto, acuéstese boca abajo y extienda los brazos y las piernas.

Por lo tanto, levante la cabeza y las piernas al mismo tiempo que pone los brazos sobre la espalda. La idea es quitar el abdomen del piso tanto como sea posible. Mantenga su postura durante 20 segundos y descanse; repita tres veces.

Así que si su vida ocupada sólo le permite tener 10 minutos al día para entrenar, aprovéchelos con cualquiera de estos dos ejercicios para trabajar en su abdomen. Seguramente no se arrepentirá!

Ejercicios para trabajar el abdomen con la polea ¿Cansado de los abdominales tradicionales? A continuación, le mostraremos cómo puede utilizar la polea para trabajar su abdomen de una manera diferente. Leer más «

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