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.

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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 «

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  62. It does not matter where you would like to vacation, this short article will give you solutions and ideas on how to possess a wonderful trip. Make time to plan your vacation as outlined by this advice for any really relaxing practical experience. Working with international airports is definitely an unlucky demand for significantly modern day vacation. Load an empty h2o jar to load as soon as you survive through safety. This can save you from being forced to buy a $3.00 container of water when you get through the checkpoint. Furthermore, it by no means hurts to pack granola pubs, banana potato chips, or another type to munch on involving flights. Provide clothing that may be suitable for journey. This means things that one could wash and dry inside the accommodation, which won’t wrinkle from being oxygen-dried. Also, keep in mind that you can purchase apparel as you go, and will also most likely be a little more suitable to the weather conditions and culture of the location. If you are travelling abroad, you might like to consult a health practitioner in regards to what vaccinations are encouraged. Distinct regions of the world have various conditions and you also generally desire to be prepared for what you are walking into. There are many shots on the market that could help you stay risk-free. When planning a major getaway, it is best to purchase journey insurance coverage. This protects you from loss on big ticket things like overseas air flights, and also helping you recuperate the expenses of shed baggage or other urgent costs. Traveling insurance coverage handles you if you must stop your journey or if your trip should be finished very early. You need to feel great ready to prepare an effective trip. After looking at this short article, you may display your knowledge to other travelers. These recommendations make sure you get everything you needed from the getaway strategies and set the soccer ball in movement for the upcoming trip.

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  64. Are you preparation a trip to an unique location? Going for a business travel? Going to family? And then make certain you’re ready by reading through most of this article. In this article, we’ll be exceeding all you need to possess a secure, profitable vacation, regardless of why you’re taking it. If you are worried about burglary in the nations you’ll be checking out, setup your clothing beforehand to ward them off. You can sew passport-scaled pockets into the top of the your slacks this alternative might be more comfortable when walking when compared to a moneybelt. Also take into account liner the foot of a fabric case with fowl wire to deter theives with razor blades. When your traveling finances are considerably stretchy, think about splurging in such a way you normally wouldn’t. Treat your little. An uncharacteristically luxurious expenses can make up the memorable central of your respective getaway. It is just a fact that several of the finest providers, most exciting encounters and the majority of unique points of interest cost a great little bit of dollars. Over a trip, indulge yourself by taking advantage of some of them. Before experiencing any main traveling, get a good amount of rest the night time before you leave. Too little sleep can cause you to make poor judgements and causes forgetfulness. The consequences of poor alternatives when you are traveling are significantly more extreme, than usual, so be sure you’re effectively well rested. When you are traveling to poorer or much less-designed regions, steer clear of coming in contact with some of the neighborhood wildlife. This naturally contains farm wildlife, but additionally covers stray pet cats and pet dogs as well as write or load creatures. One never knows what illnesses these creatures could be having, and then chances are you don’t have the same immunities as the natives. Should you not deal with the body the skin will by no means seem its finest. A well-balanced diet program with lots of wholesome foods will enable you to feel great and look amazing. You ought to consume a good amount of fresh fruits, veggies, whole grain products and slim proteins. Take in great so you can feel good. As previously mentioned, many individuals like to vacation. There are many various spots to travel to on the planet. If you go to the identical location a second time, it will likely be diverse each time. Use this article to acquire the most out of your vacation and look for good ways to simplify it even more.

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  197. Hey there just wanted to give you a quick heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same results.

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  216. When I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I get 4 emails with the same comment. Perhaps there is an easy method you can remove me from that service? Cheers!

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