Entrena tus abdominales en la pirámide

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Para obtener la silueta deseada, una buena opción es entrenar la pirámide abs . Es un método que tiene como objetivo aumentar la capacidad muscular, partiendo del aumento progresivo del número de repeticiones, de la intensidad o de la fuerza aplicada.

Este tipo de entrenamiento ofrece algunas variaciones. La primera es la pirámide invertida; como su nombre indica, consiste en invertir el triángulo e iniciar los ejercicios desde el nivel superior y luego descender progresivamente hasta llegar a la base.

También existe la pirámide doble , que consiste en aplicar tanto el modo ascendente como el descendente a un solo día de entrenamiento.

La ciencia detrás del abdomen curado

Es el conjunto de músculos que despierta el mayor interés estético. Sin embargo, además de esta idea, son responsables de proteger un número importante de órganos vitales, además de proporcionar la fuerza y el equilibrio que permiten que el cuerpo permanezca firme como una unidad integral.

Sin una alimentación adecuada, el entrenamiento abdominal piramidal será completamente inútil. Esta área es propensa a acumular demasiada grasa, por lo que cualquier desequilibrio o exceso tendrá consecuencias obvias para el ojo humano rápidamente.

Necesidades nutricionales para un abdomen perfecto

Para tonificar y moldear el abdomen, se necesitan proteínas de la carne, siendo las más apreciadas las que ofrece el pescado . También se pueden obtener de ciertas legumbres, como las lentejas.

Mira también:   6 ejercicios que debe practicar para aumentar los músculos de los brazos

Es igualmente importante tener una reserva sólida de fibras, esencial para evitar la acumulación de residuos en el cuerpo. Se obtienen en abundancia de verduras, como espárragos y espinacas, así como de frutas como la naranja, el kiwi o la ciruela, por ejemplo.

No se pueden omitir las grasas . Tratar de eliminar completamente la ingestión de este elemento es un error muy común entre muchas personas que inician un régimen.

La confusión casi siempre ocurre porque generalmente se asume que todos los tipos de grasa son dañinos. Lo mismo sucede con los carbohidratos complejos, que proporcionan la energía para el correcto funcionamiento del cuerpo.

Otro detalle importante es el de la hidratación adecuada. La expresión a menudo repetida ‘el agua es vida’ es verdadera . Lo que es realmente necesario eliminar completamente para conseguir unos abdominales perfectos son los dulces, los refrescos, las harinas refinadas y los alimentos procesados.

Pirámide abs: de menos a más o viceversa

Como se mencionó anteriormente, el método de entrenamiento piramidal consiste en aumentar secuencialmente el número de repeticiones, la intensidad o la fuerza , hasta alcanzar un nivel máximo.

También se puede aplicar al revés (de más a menos) o en combinación o doble. Este tipo de entrenamiento puede ejemplificarse de la siguiente manera, mediante ejercicios abdominales clásicos:

  • 6 repeticiones
  • 8 repeticiones
  • 12 repeticiones
  • 15 repeticiones
  • 20 repeticiones
  • 15 repeticiones
  • 12 repeticiones
  • 8 repeticiones
  • 6 repeticiones

Entre cada repetición, debe respetarse un tiempo de descanso de 30 segundos. Alternativamente, puede iniciarse desde la punta de la pirámide . Es decir, con 20 repeticiones, disminuyendo progresivamente a ocho repeticiones y volviendo al punto de partida.

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Formación

Para entrenar los abdominales en una pirámide, es posible combinar varios ejercicios destinados no sólo a esta área . De hecho, entre los entrenadores hay una tendencia creciente a indicar actividades que involucran el mayor número de músculos posible, con el fin de obtener mejores resultados.

Primera serie

  • Tabla: 20 segundos
  • Levantamiento de rodilla a los lados: 6 repeticiones
  • Tablero lateral: 20 segundos en cada lado
  • Elevación vertical de rodilla: 6 repeticiones
  • Levantamiento de piernas: 6 repeticiones

Segunda serie

  • Tabla: 40 segundos
  • Levantamiento de rodilla a los lados: 8 repeticiones
  • Tablero lateral: 40 segundos en cada lado
  • Elevación vertical de rodilla: 8 repeticiones
  • Levantamiento de piernas: 8 repeticiones

Tercera serie

  • Tabla: 60 segundos
  • Levantamiento de rodilla a los lados: 10 repeticiones
  • Tablero lateral: 60 segundos en cada lado
  • Elevación vertical de rodilla: 10 repeticiones
  • Levantamiento de piernas: 10 repeticiones

Consejos

Para evitar el aburrimiento y de acuerdo al nivel de cada practicante, el entrenamiento para abdominales piramidales puede incluir otros ejercicios como burbujas, tijeras o limpiaparabrisas. Las posibilidades son realmente amplias.

Siempre será preferible mantener el hábito de entrenar esta área exclusivamente dos veces por semana que tratar de hacerlo todos los días. Seguramente muchas de las personas que salen en busca de resultados rápidos terminan agotadas, frustradas y abandonan el entrenamiento. Es necesario tener perseverancia y paciencia.

Conoce los 5 mejores ejercicios de GAP: glúteos, abdominales y piernas. Para los amantes de la actividad física que quieren tonificar la parte inferior o el abdomen, los ejercicios GAP son ideales. Conócelos! Leer más «

80 comentarios en “Entrena tus abdominales en la pirámide”

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