5 ejercicios para fortalecer el abdomen

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Un abdomen fuerte es sinónimo de un estilo de vida saludable. Además, mejora la postura, reduce el dolor lumbar y permite realizar diferentes movimientos con mayor facilidad. Si quieres aprovechar todos estos beneficios, te mostraremos 5 ejercicios para fortalecer el abdomen a continuación.

El abdomen es un músculo grande que se divide en tres grupos: anterior, lateral y posterior. La función del músculo abdominal es permitir la flexión del tronco, mantener la estabilidad y proteger la espalda. Ejercitarse a fortalecer el abdomen no sólo mejorará su salud, sino que también lo hará establecer.

  1. Flexiones de brazos

Seguramente piensas que las flexiones son para trabajar los brazos, y eso es cierto. Pero la zona abdominal también juega un papel importante a la hora de hacer este ejercicio . Esto se debe a que gran parte de la fuerza que hacemos para mantener el cuerpo equilibrado en muchos ejercicios complejos proviene del torso.

Hacer flexiones de brazos requiere una buena técnica para optimizar los resultados. Sosténgase con las manos y los pies, con las manos en la anchura de los hombros y los pies juntos. El cuerpo debe estar completamente recto y alineado . Ahora flexione los codos sin perder la posición, y extienda los codos para volver a la posición inicial.

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  1. Fortalecer el abdomen: Tabla

Este es un ejercicio con el que probablemente se cansará rápidamente. Sin embargo, vale la pena por su alto nivel de eficacia. La tabla es un ejercicio isométrico en el que usted utiliza su propio peso para mantener la tensión en los músculos. Además de fortalecer el abdomen, también mejora la flexibilidad y tonifica los glúteos.

Mira también:   Consejos para ejercicios isométricos: un entrenamiento para tonificar el cuerpo

Para ejecutarlo, debes pararte en el suelo, como si fueras a hacer flexiones, pero con los antebrazos en el suelo. El resto del cuerpo debe estar recto como una tabla, con los pies juntos y el abdomen contraído. Puedes empezar tomando tres o cuatro intervalos de treinta segundos en una pizarra. Puede variar el soporte para añadir dificultad.

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  1. Panel lateral

Al igual que el tablero frontal, el tablero lateral es un excelente ejercicio para fortalecer el abdomen. Para hacer esto, párese de lado con un brazo en el piso (con el codo doblado) y el otro extendido sobre la cadera, para mejorar el equilibrio. La cadera debe estar alineada con los hombros y su cara no debe estar mirando hacia el suelo, sino hacia adelante.

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  1. Burpee

El burpee es un ejercicio que trabaja todo el cuerpo y es característico de crossfit . Fue el ejercicio principal para los soldados en la Segunda Guerra Mundial, porque fue muy efectivo. Los burbujas fortalecen el abdomen, las nalgas y las piernas. Además, quema grasa y mejora la coordinación.

Su ejecución es simple pero engorrosa. Debe hacer un okupa y luego saltar tan alto como sea posible. Luego, flexione rápidamente y regrese a la posición en cuclillas para repetir el procedimiento.

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  1. Abdominal con las piernas estiradas

Crunch es el abdominal básico que todos conocemos, el que aprendemos en educación física. El estiramiento de las piernas es una variación efectiva pero muy simple. mantiene la tensión en el abdomen debido a las piernas levantadas.

Acuéstese boca abajo y levante las piernas hasta que estén en un ángulo de 90 grados. Trate de tocarse los tobillos con las manos y, cuando lo haga, levante ligeramente la espalda del suelo. Tenga cuidado de no doblar el cuello hacia adentro, trate de mirar hacia arriba.

Mira también:   Entrenamiento completo de Crossfit - y algunos términos importantes

Estos ejercicios sin duda fortalecerán el abdomen, y además quemarán la grasa que haya acumulado. Esto le permitirá tener un abdomen fuerte para brillar en el verano. Si quieres ser aún más efectivo en estos ejercicios, acompáñalos con una sesión de cardio, ya sea HIT, LISS, zumba o cualquier otra opción.

Los 7 mejores consejos para hacer abdominales correctamente ¿Te gustaría saber cómo hacer abdominales correctamente? Además, ¿quieres obtener buenos resultados y mostrar un abdomen bien marcado? Leer más «

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