Ejercicios para oblicuos laterales o abdominales

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Dentro del entrenamiento abdominal, podemos trabajar en diferentes áreas . Todo depende de los movimientos que hagamos. Hoy les diremos cuáles son los mejores ejercicios para los oblicuos.

¿Cuáles son los ejercicios para los oblicuos existentes?

Los músculos oblicuos se localizan a los lados del abdomen, comenzando por debajo de las costillas e insertándose en el pubis. Pueden ser muy difíciles de definir! Para ello, recomendamos los siguientes ejercicios:

1. Silla del capitán

En este caso, necesitará una barra horizontal por encima de su cabeza. Tómelo con ambas manos y estire los brazos. Cruce las piernas y levante las rodillas hasta el pecho. En este punto, gírelos hacia la derecha. Regrese al centro y extiéndase. Haga lo mismo para el lado izquierdo.

Es un ejercicio muy agotador, pero lo mejor de todo es que es muy efectivo para establecer los oblicuos. Recuerde que los movimientos deben ser lentos y bien controlados para lograr el efecto deseado.

2. Elevación lateral de la pierna

Acuéstese sobre su lado del colchón, apoyándose, por ejemplo, en todo el lado derecho. Doble la parte inferior de la pierna y deje la parte superior de la pierna estirada. Sin flexionar, levante la pierna izquierda para formar un ángulo de 90° con el suelo.

El objetivo es que en cada elevación se elaboren los oblicuos, pero lo mejor de todo es que también se tonifican las caderas y, por supuesto, las piernas. Haga 10 repeticiones con su pierna izquierda y luego cambie de lado para hacer otras 10.

Mira también:   ¿Perderé músculo si me voy de vacaciones?

3. Bicicleta de abdominales

Seguramente los conoces, pero no sabías que eran los mejores ejercicios para los oblicuos que existen. Quédese con la espalda sobre el colchón, doble las rodillas y deje las piernas suspendidas en el aire.

Estire la pierna derecha mientras levanta el tronco y gírelo hacia la rodilla izquierda (que ha permanecido estática). Luego, levante la pierna derecha al mismo tiempo que baja la izquierda y lleve el pecho hasta la rodilla derecha.

El movimiento de las piernas es como andar en bicicleta. Recuerde que la parte superior del cuerpo debe ir en la dirección «opuesta» a la de la rodilla estirada. Trate de hacerlo en cámara lenta al principio, y después de aprender la técnica, puede aumentar la velocidad (pero sin descuidar la postura).

4. Abs lateral isométrico o tablero lateral

Es hora de complicar un poco las cosas, pero si quieres tener oblicuos bien definidos, vale la pena el esfuerzo. Hazte a un lado con las piernas estiradas. Levante el cuerpo de modo que sólo se apoyen el antebrazo y el lado del pie. ¡El resto debe estar suspendido en el aire!

Trate de mantener el equilibrio durante unos segundos y descanse un poco. Cuando domine la técnica, intensifique el ejercicio: levante la pierna lo más alto que pueda, no olvide dejarla estirada todo el tiempo. Después de mantenerlo por unos segundos, cambie de lado.

5. Abdomen lateral

Para hacer estos ejercicios para los oblicuos, le recomendamos que utilice una mancuerna o un disco (o cualquier objeto pesado que tenga en casa). Siéntese en la colchoneta, lleve la espalda hacia atrás, de modo que esté diagonalmente en el suelo y levante las piernas (puede dejarlas estiradas o dobladas).

Mira también:   Ejercicios para tonificar los glúteos y las piernas al mismo tiempo

Tome la mancuerna o el disco con ambas manos y colóquelo a la altura del pecho. Luego gire el tronco hacia la derecha, llevando el peso hacia ese lado. Vuelva al centro y haga lo mismo para el lado izquierdo. En total, debe hacer 20 repeticiones (10 en cada lado).

6. Tumbarse y girar

Este ejercicio es muy efectivo para definir los oblicuos. Comience a acostarse boca arriba en el colchón. Dobla las piernas y llévalas hacia el lado derecho, hasta que la rodilla «desde abajo» toque el suelo.

Coloque las manos detrás de la cabeza y gire ligeramente el torso hacia la izquierda. Levanta el cuerpo lo más alto que puedas. Pronto notará el área en la que está trabajando! Repita 10 veces y cambie de lado.

Los tres mejores ejercicios para trabajar el núcleo para principiantes En el artículo de hoy, destacaremos algunos conceptos básicos y las razones que pueden motivarlo a hacer ejercicios para trabajar en el núcleo y fortalecer la región. Leer más «

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