Los 7 mejores consejos para hacer abdominales correctamente

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¿Te gustaría saber cómo hacer abdominales correctamente? Además, ¿quieres obtener buenos resultados y mostrar un abdomen bien marcado? Si aún no ha obtenido el resultado deseado, es posible que haya cometido algunos errores en el momento del entrenamiento.

En el siguiente artículo, le daremos la manera correcta de entrenar esta área tan rebelde de nuestro cuerpo. Los estudios indican que unas pocas semanas son suficientes para ver los resultados.

Consejos para hacer abdominales correctamente

En todos los entrenamientos de gimnasia podemos ver estos ejercicios – ¡no se pueden perder! Pero, a veces nos damos cuenta de que no tienen los efectos que queremos.

¿Por qué sucede eso? Tal vez no sepas cómo hacer abdominales correctamente. Por lo tanto, preste atención a los siguientes consejos:

Mantenga la espalda recta

Independientemente de la variable abdominal que realice, su espalda -y especialmente su parte baja de la espalda- debe estar alineada. Es un error muy común arquear la columna vertebral.

De esta manera, estamos «transfiriendo» el esfuerzo a esta área y no al lugar que estamos tratando de ejercitar. También podemos dañar el área si no prestamos atención a este consejo. Para proteger su espalda, también puede usar una pelota de gimnasia.

Además de no obtener buenos resultados en el abdomen, tendremos grandes posibilidades de sufrir dolor de espalda y lesiones. Incluso en los ejercicios en los que debe levantar la espalda del suelo, preste atención a la postura.

Mira también:   Los mejores ejercicios de hombro para mujeres

2. Hacer movimientos lentos

En primer lugar, no tiene sentido terminar la serie en un tiempo récord si no se obtiene un abdomen bien definido. Por esta razón en el mundo del fitness dicen que siempre es mejor cuando el movimiento es lento y bien controlado.

Por el contrario, un movimiento rápido y no guiado sólo produce dolor y lesiones. Para hacer abdominales correctamente, olvida los movimientos violentos.

3. Cuide el cuello

Por otro lado, si siente dolor de cuello, significa que no está haciendo el ejercicio correctamente. Esto se debe a que el área que empuja es el área del abdomen, no otra.

Un truco: sostenga el mentón sobre el pecho o déjelo lo más cerca posible. Y por supuesto, no olvides poner tus manos detrás de tu cuello y sostenerlo bien . Además, deje los codos siempre hacia afuera y los brazos bien abiertos. Esto asegura que la fuerza del ejercicio la haga el torso!

4. Preste atención a la respiración

Normalmente, no hacemos ejercicio basado en la inspiración y la expiración, y eso es un grave error. Para hacer abdominales correctamente, la técnica es la siguiente: inhalar antes de contraer el abdomen y exhalar al contraerlo.

Esto significa que atrapará aire cuando su espalda descanse en el suelo o en el colchón y que lo soltará cuando haya terminado de trepar.

5. Disfruta de los ejercicios suspendidos

Los ejercicios suspendidos son aquellos que, como su nombre indica, nos hacen mantener una posición durante unos segundos. En general, podemos aplicarlos a muchos grupos musculares, incluyendo el abdomen.

Si los añades a tu entrenamiento, obtendrás resultados en menos tiempo. Varios de ellos sirven para definir el abdomen, como estirar las piernas y levantarlas.

Mira también:   Entrenamiento con pesas para mujeres: tonifique su cuerpo!

Para realizar este ejercicio, levante el torso y el equilibrio con los brazos extendidos a los lados del cuerpo. La idea es que el cuerpo forme una «V». Otra opción es que las pantorrillas estén paralelas al suelo y a la misma altura que los brazos.

6. Modificar el entrenamiento

Si siempre haces los mismos ejercicios, los músculos se acostumbran a ellos y no cambian. Por lo tanto , es muy importante modificar el entrenamiento de vez en cuando . Esto se aplica a cualquier curso que elijamos.

En el caso de los abdominales, la buena noticia es que hay docenas de opciones! Es decir, puedes hacerlo con las piernas flexionadas, estiradas o levantadas, con el tronco recto o a los lados, con una pelota o un elástico. Nunca te aburrirás!

7. Estírese cuando termine de hacer ejercicio

Finalmente, hacer abdominales correctamente también incluye realizar estiramientos al final de la rutina. Aunque parezcan aburridos, no dudes en hacerlos.

Esto le permitirá recuperar mejor el área de ejercicio y relajarse un poco. Además, son ideales para que su ritmo cardíaco vuelva a la normalidad.

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