6 ejercicios abdominales alternativos para su entrenamiento

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Todos queremos tener un vientre plano y definido… pero no nos gusta hacer abdominales. Por lo tanto, en el siguiente artículo, hablaremos de ejercicios alternativos para el abdomen que se añadirán a su entrenamiento. Son tan eficaces como las tradicionales!

Los mejores ejercicios alternativos para el abdomen

Tal vez te parezca que los abdominales son aburridos o lees que causan dolor de espalda y cuello y ahora has dejado de hacerlos. Pero eso no significa que haya dejado de lado el deseo de disfrutar de un vientre bien definido y suave…. Entonces, ¿qué hace? Proponemos los siguientes ejercicios alternativos para el abdomen:

1. placa

Cada vez hay más seguidores de este ejercicio, que reemplaza perfectamente a los famosos abdominales. Se dice que tres minutos es lo mismo que hacer 100 repeticiones de abdominales.

Para correr la tabla, debes pararte boca abajo, apoyar los dedos de los pies, los antebrazos y las manos. El resto del cuerpo está suspendido en el aire, tan paralelo al suelo como sea posible.

Después de dominar la técnica, usted puede elegir diferentes variaciones, tales como retraer las piernas hacia los lados, mover los talones hacia atrás y hacia adelante, levantar una pierna, etc.

2. placa lateral

Otro de los mejores ejercicios alternativos para el abdomen, y que también trabaja los oblicuos. En primer lugar, debe pararse en el lado derecho y apoyar el antebrazo, la mano y el lado del pie inferior. Levantar el cuerpo para que quede perpendicular al suelo.

Mira también:   Ejercicios para el entrenamiento completo de los brazos de las mujeres

Para equilibrarse mejor, puede extender el brazo libre y girar la cabeza hacia el techo. También hay variaciones para este ejercicio, como flexionar la rodilla y llevarla al pecho mientras se inclina el cuerpo hacia el vientre.

No olvide hacer las mismas repeticiones en cada lado.

3. Elevación de la pierna

Los abdominales se pueden trabajar en diferentes ejercicios y, en este caso, se refuerza la parte inferior del abdomen. Acuéstese boca arriba, con las palmas de las manos debajo de los muslos. Extienda bien las piernas.

Luego levante ligeramente el respaldo del colchón y haga lo mismo con las piernas. Mantenga la postura durante al menos 30 segundos. Otras variaciones son levantar y bajar las piernas alternativamente, separar y separar las piernas, o levantarlas como si quisiera tocar el techo con los dedos de los pies.

4. elevación lateral de la pierna

Este ejercicio alternativo para el abdomen también nos permite trabajar las nalgas, el tronco y los aductores. Y todavía funciona en las piernas! Es muy completo y no requiere un esfuerzo excesivo de su parte.

Para empezar, párese con las piernas extendidas . Apoye el brazo inferior en el colchón y luego flexione el codo. Incline la cabeza sobre la mano.

Levante la pierna desde arriba para formar una «V» y mantenga la postura durante 30 segundos. Descienda lentamente sin tocar la parte inferior de la pierna y no la flexione en ningún momento. Repita este procedimiento 15 veces antes de cambiar de lado.

5. supra e infra abdominal

Para empezar, debe tener la espalda sobre la alfombra con las piernas extendidas y los brazos por encima de la cabeza.

Mira también:   Los 5 mejores ejercicios para principiantes

Con la fuerza del abdomen y tomando impulso con los brazos, levante el cuerpo mientras flexiona las rodillas. La idea es que sus muslos estén cerca de su abdomen y que usted abrace sus piernas con sus manos. Cuenta hasta tres y extiende el cuerpo de nuevo para terminar la primera repetición. Turno 30.

6. Abdominales en forma de V

Finalmente, este otro ejercicio alternativo para el abdomen requiere cierta coordinación y fuerza en los músculos del vientre. Consiste en formar una «V» con el cuerpo, siendo las piernas un extremo de la letra y el tronco el otro. ¡Trata de mantener tu postura por un minuto!

Con estos ejercicios abdominales podrás despedirte del entrenamiento clásico y tener el vientre definido en menos tiempo de lo que piensas.

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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