Los mejores ejercicios para definir el abdomen rápidamente

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Después de bajar el peso, definir el abdomen es la meta más citada por aquellos que buscan un gimnasio . Para entrenar esta o cualquier otra área del cuerpo, sólo se necesita voluntad y determinación. Es posible lograr resultados rápidos, pero no milagrosos.

¿Por qué ejercitar la región abdominal?

Además del factor estético, la eliminación de grasa entre el vientre y los músculos abdominales es de vital importancia para la salud . Entre los beneficios de ejercitar regularmente esta área del cuerpo están los siguientes:

  • El abdomen es un elemento estabilizador del cuerpo.
  • Protege la espalda y facilita una mejor postura.
  • Reduce el riesgo de padecer enfermedades cardiovasculares o metabólicas.
  • Los músculos abdominales sirven de escudo protector para los órganos internos.

El cuerpo: una unidad integral

Nunca debemos olvidar el hecho de que el cuerpo humano funciona integralmente . Cualquier entrenamiento de ejercicio que se realice pensando exclusivamente en trabajar y desarrollar una sola región muscular estará condenado al fracaso.

Así que, si el objetivo es definir el abdomen, no podemos simplemente hacer ejercicios como abdominales o tablas . Desde ejercicios para las piernas hasta los hombros, debemos poner un poco de todo en entrenamiento para poder maximizar los resultados.

Antes de comenzar cualquier entrenamiento, el cuerpo debe estar preparado. Esto requiere un calentamiento adecuado para evitar lesiones . Una buena idea es trotar durante 20 minutos, andar en bicicleta, hacer estiramientos, etc.

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Tres ejercicios para definir el abdomen

Aquí hay tres ejercicios muy recomendados para esto:

Abs

Este es el ejercicio más conocido y utilizado para fortalecer toda la región abdominal, incluyendo los oblicuos internos y externos.

Hay diferentes variaciones de abs, según el nivel de quien lo hará y sus objetivos . Para la versión «clásica», hay que acostarse boca abajo, preferiblemente sobre un colchón o una manta gruesa, y no directamente sobre el suelo.

Las rodillas se doblan hasta que dibujan un triángulo equilátero con el suelo. Las manos se colocan sobre los hombros, cruzando los brazos sobre el pecho. El entrenamiento consiste en elevar progresivamente la cabeza, el omóplato y el torso hasta que el abdomen se contraiga.

Las plantas de los pies deben permanecer completamente apoyadas. Debe volver a la posición inicial y hacer todas las repeticiones posibles en un intervalo de tiempo de un minuto. Descanse durante 30 segundos y repita todo el proceso dos o tres veces.

Cuclillas

Otro ejercicio «clásico» que ofrece muchas posibilidades de ejecución . Además de fortalecer el abdomen, también entran en juego los músculos de las piernas y los glúteos.

Para definir el abdomen, una de las variaciones es : primero, párese frente a un banco. Da un paso con el pie izquierdo y colócalo en el banco. Cuando sienta un apoyo total, el siguiente paso es levantar la derecha hasta que la coloque también en el banco.

Luego regrese a la posición inicial, comenzando con el pie derecho. Repite el ejercicio, pero al revés: avanzando con el pie derecho y dejando el izquierdo atrás.

Se deben hacer 20 repeticiones (10 en cada lado) . Descanse durante 30 segundos antes de repetir todo el entrenamiento tres veces más. Otra opción es tomar un peso con ambas manos, manteniéndolo a la altura del pecho.

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Superman

Este ejercicio de (aparente) fácil ejecución fortalece la parte interna del abdomen, mientras tonifica los músculos de la espalda .

Es necesario estar boca abajo en el suelo, con las manos extendidas sobre la cabeza y las palmas de las manos apuntando hacia abajo. Las piernas deben estar completamente rectas, apuntando hacia atrás.

Contrae los glúteos, levantando las piernas (sin flexionar) y la parte superior del tronco. La única parte del cuerpo que debe estar en contacto con el suelo es el abdomen.

Para que el entrenamiento sea más efectivo, mantenga la posición durante dos segundos y descanse durante la misma cantidad de tiempo. Realice 30 repeticiones durante un minuto.

Sin una dieta equilibrada, no obtendrá resultados

Existen otros ejercicios para definir el abdomen. Tijeras y tablas son algunas de ellas. Sin embargo, es esencial mantener una dieta equilibrada .

El menú debe incluir elementos de todos los grupos de alimentos, que son bajos en grasas saturadas y azúcar. El hábito de comer poco y morir de hambre tampoco es nada positivo para lograr y mantener resultados a largo plazo.

Entrenamiento abdominal con TRX – Ejercicio de resistencia de cuerpo entero El entrenamiento con suspensión está de moda y usted también puede hacer este entrenamiento abdominal con TRX en su propia casa. Vea cómo! Leer más «

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