Entrenamiento con ejercicios abdominales para alcanzar un abdomen definido

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Tener fuerza en el abdomen mejora significativamente su rendimiento en otros deportes, e incluso en situaciones cotidianas comunes. Ejercitar la zona abdominal es muy sencillo y no requiere mucho tiempo. Además, todos queremos un vientre definido.

Por lo tanto, le invitamos a incluir este entrenamiento de ejercicios abdominales en su entrenamiento! Sólo verás beneficios en tu rendimiento y también serás una ayuda para alcanzar la meta definida.

¿Son suficientes los abdominales para un abdomen definido?

Hacer cardio, comer bien y llevar una vida sin estrés asegura un vientre sano . Sin embargo, hacer ejercicios abdominales recurrentes también nos dará un vientre definido.

Los ejercicios abdominales son todos aquellos que implican la contracción momentánea o prolongada de los músculos del abdomen. Es importante mantener los abdominales tonificados y fortalecidos, ya que un gran número de ejercicios que trabajan otras partes del cuerpo involucran la participación de los abdominales.

Ahora, un entrenamiento abdominal funciona más como un complemento. Es decir, necesitas hacer aeróbicos y otros ejercicios si quieres estar en forma general .

Esto significa que puedes hacer este entrenamiento dos o tres veces por semana; y los otros días, puedes hacer un entrenamiento para las otras partes del cuerpo, sin olvidar el día de descanso, por supuesto.

Antes de empezar a hacer cualquier tipo de ejercicio, es necesario calentar. Por lo tanto, puede saltar la cuerda o correr durante cinco minutos. Hay diferentes calentamientos rápidos que puedes hacer para prepararte. Después de que usted haya calentado y sus músculos y ligamentos estén listos, entonces usted puede comenzar a entrenar:

Mira también:   Fisicoculturismo femenino: tipos y entrenamientos

Entrenamiento para alcanzar, finalmente, el vientre definido

Retener y enrollar

Hold and roll puede traducirse como ‘hold and roll’ porque, de hecho, se refiere exactamente a rodar en el suelo y, al mismo tiempo, mantener las piernas y los brazos fuera del suelo .

Ciertamente, podría estar pensando en lo extraño que se ve este ejercicio; pero, de hecho, es bastante eficiente, ya que trabaja toda el área abdominal, siendo un ejercicio típico de gimnasia rítmica y ballet.

Para ejecutarlo, debe seguir estos pasos:

  • Acuéstese boca abajo con los brazos extendidos frente a usted.
  • Mire hacia adelante y junte las palmas de las manos para lograr un mejor equilibrio.
  • Ahora levante los brazos y los pies del suelo tan alto como pueda (es importante no doblar las rodillas o los codos).
  • Ruede ligeramente el cuerpo hasta que esté de lado, todo sin tocar el piso con las manos o los pies , ya que debe usar la fuerza de su abdomen. Mantenga esta posición durante dos segundos.
  • Siga rodando hasta que esté boca arriba; cuando esté en esta posición, concentre su energía en sus abdominales para mantener sus pies y brazos fuera del suelo.
  • Repita el procedimiento de 15 a 20 veces.

En forma de V

Los ejercicios abdominales suelen ser exigentes y agotadores, por lo que es conveniente escuchar música mientras se realizan para mantener la motivación. Este siguiente ejercicio simula dibujar una’V’; hay dos maneras diferentes de hacerlo:

  • 1- Modo isométrico: Acuéstese boca arriba y levante el tronco y las piernas extendidas para formar una’V’. Para mantener el equilibrio, extienda los brazos un poco más abajo. Ahora, manteniendo los brazos firmes, muévalos hacia arriba y hacia abajo rápidamente. Mantenga esta postura durante al menos 30 segundos.
Mira también:   Entrenamiento piramidal: entrena tus abdominales en la pirámide

  • 2- Modo regular: Acuéstese en el suelo sobre su espalda y, levantando las piernas y el torso, intente tocar las puntas de los pies. Luego regrese a la posición inicial y haga dos series de 20 repeticiones.

Elevación de brazos y piernas

Este ejercicio es muy importante en el entrenamiento porque no sólo trabaja el abdomen, sino también la espalda. Para ponerlo en práctica, es aconsejable tener una esterilla de Yoga extendida en el suelo o, en su defecto, una colcha; esto con el fin de evitar hematomas en las rodillas.

Si desea aumentar la efectividad del ejercicio, puede usar una banda elástica entre las piernas a la altura de la pantorrilla.

Hacer este ejercicio es muy sencillo: arrodíllese y apoye las manos en el suelo, mantenga la espalda recta y no mire hacia abajo. Ahora extienda bien el brazo derecho delante de usted y extienda la pierna izquierda tan alto como pueda. Mantenga esta posición durante 30 segundos y luego repita con el brazo izquierdo y la pierna derecha.

Tabla con codos soportados

La tabla no debe faltar en ningún entrenamiento de ejercicios abdominales, ya que es muy eficaz para lograr un vientre definido. Para hacer esto, apoye los codos y extienda las piernas, apoyándose en los pies.

Las caderas deben estar cerca del suelo, pero no demasiado cerca. El objetivo es que todo tu cuerpo esté recto y firme. Mantenga esta postura durante dos series de 30 segundos.

Recuerde estirarse después del ejercicio y, al mismo tiempo, hidratarse bien. El ejercicio es excelente para mantener su cuerpo sano y su mente relajada . Por lo tanto, no espere más y ponga en práctica este simple pero valioso ejercicio de ejercicios abdominales. Tener unos abdominales firmes y fuertes!

Mira también:   Cómo aliviar el dolor de espalda con el culturismo

Los 7 mejores consejos para hacer abdominales correctamente ¿Te gustaría saber cómo hacer abdominales correctamente? Además, ¿quieres obtener buenos resultados y mostrar un abdomen bien marcado? Leer más «

91 comentarios en “Entrenamiento con ejercicios abdominales para alcanzar un abdomen definido”

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