Entrenamiento abdominal con TRX – Ejercicio de resistencia de todo el cuerpo

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Existen diferentes técnicas para lograr un abdomen definido. Pero también es cierto que a menudo nos aburrimos o cansamos de hacer siempre los mismos ejercicios abdominales . Por lo tanto, en este artículo le diremos cómo hacer un entrenamiento abdominal con TRX.

¿Cómo elaborar un TRX?

Antes de comenzar con los consejos de entrenamiento abdominal en suspensión, tal vez deberíamos explicar qué es un TRX después de todo. No es un modelo nuevo de coche o bicicleta. Es un tipo de ejercicio en el que utilizamos una cinta de nylon de gran resistencia y aprovechamos el peso de nuestro propio cuerpo para entrenar.

Todo lo que tienes que hacer es enganchar las correas en alguna estructura – por ejemplo, las barras de un gimnasio o tu puerta – y realizar una serie de ejercicios funcionales. Funcionan en todo el cuerpo, en general. También hay opciones para trabajar algunos músculos más específica y directamente para que estos terminen siendo definidos más rápidamente.

La práctica de ejercicios con TRX fue desarrollada para el entrenamiento militar, y hoy en día es también una de las técnicas más utilizadas en las academias. Independientemente de nuestra edad, peso o estado físico, todos podemos aprovecharlo: los ejercicios y los movimientos se harán de acuerdo con nuestras capacidades.

Los beneficios son muchos! Por ponerte un ejemplo, puedes tonificar tus músculos, aumentar tu flexibilidad, mejorar la estabilidad y ganar fuerza explosiva.

Entrenamiento abdominal con TRX

Con TRX puedes trabajar en tus piernas, glúteos, pectorales, hombros, espalda, brazos…. Y por supuesto, en tu abdomen. Esta es incluso la zona del cuerpo que más se puede desarrollar , ya que el tronco es el responsable de toda la estabilidad que requieren los ejercicios. Así que si queremos ejercitar el abdomen con ejercicios en suspensión podemos realizar los siguientes movimientos en un entrenamiento abdominal con TRX:

  1. Tabla

Seguramente ya conoces la famosa tabla, que se ha convertido en la estrella del gimnasio por sus resultados. Recomendamos que si nunca has hecho este ejercicio antes, hagas la tabla primero sin TRX, en el suelo. Cuando se acostumbre a la postura y al esfuerzo, pase a TRX.

Mira también:   Ejercicios esenciales cuando empiezas a ir al gimnasio

Cuando esté listo, la cuestión es añadir un poco de complejidad al ejercicio. Ponga un pie en cada uno de los bordes de las correas y párese boca abajo sobre un colchón. Apoye los antebrazos y estire las piernas . Deje su espalda paralela al suelo y mantenga su postura durante al menos 30 segundos.

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  1. Alpinistas

Tal vez ya conozcas este ejercicio para trabajar el abdomen. En este caso también debe enganchar los pies en los bordes de la cinta, pero ahora debe apoyar ambas manos en el colchón. Con una pierna a la vez, doble las rodillas para que toque su pecho. Cuando estire una pierna, flexione la otra. El movimiento debe ser rápido y rítmico.

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  1. Rodillas del pecho

Este movimiento es similar al anterior, pero ahora ambas rodillas tocan el pecho al mismo tiempo – o intentan tocarlo. Es muy importante que la espalda esté estable, no haciendo un arco. De esta manera evitará lesiones y dolor. Otra versión de este ejercicio trabaja en la parte lateral del abdomen. Para hacer esto, usted debe tomar ambas rodillas a los lados, como si quisiera tocar sus codos con ellas.

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  1. Desplegar

Un entrenamiento abdominal con TRX también puede incluir ejercicios de bipedestación. Este es el caso del movimiento Roll Out. Permite trabajar toda la zona troncal al mismo tiempo. Sin embargo, para ello debemos hacerlo correctamente.

Tenemos ambas cintas, cada una en una mano, con un cuerpo recto. Luego debe levantar ambos brazos al mismo tiempo mientras inclina su cuerpo hacia adelante sin doblar las rodillas. Este ejercicio requiere mucha fuerza, pero puede llegar lo más lejos posible. La idea es que el cuerpo permanezca en diagonal con respecto al suelo.

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  1. Elevador de cadera

El último de los ejercicios de este entrenamiento abdominal con TRX se realiza en la parte posterior del colchón. Coloque los talones dentro de los bordes de cada cinta TRX y deje los brazos estirados a un lado del cuerpo. Levante la cadera hasta que el torso quede diagonalmente en el suelo. Al descender, los glúteos no deben tocar el suelo, sólo deben bajar y luego volver a subir.

TRX para principiantes: un entrenamiento completo para empezar Seguramente muchos de ustedes han oído hablar de la herramienta TRX. Vea un entrenamiento completo de TRX para que los principiantes lo sigan! Leer más «

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