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.

Mira también:   Aprenda a fortalecer la parte inferior del tronco con ejercicios de pasos

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.

Mira también:   Beneficios del entrenamiento con la rueda abdominal

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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  146. When you are traveling to a overseas land, it is a great idea to befriend some residents. Residents can present you with distinctive and inside of points of views on the customs, and take you to locations where are away from the beaten course. This information will present you with some techniques to make friends using the local people next time you traveling. If you are worried about burglary in the nations you’ll be browsing, set up your closet in advance to ward them away. You are able to sew passport-measured pockets into the top of the your pants this alternative is much more cozy when jogging when compared to a moneybelt. Also think about lining the base of a material handbag with poultry wire to discourage theives with razor blades. Make the luggage dazzling and apparent. Avoid hauling bags that are one flat shade and merge with all the other bits of travel luggage from the international airport. Getting strange-hunting travel luggage will make your case quicker to spot and may dissuade bad guys from stealing it within a busy airport terminal. Always make sure that you will have a set up location for your significant forms and documents when you are traveling. You can easily lose or misplace these items. Establish a secure pocket or pouch in advance, and constantly bring them out and place them back this very same area. Whenever you travel to go to family, be considered a well-mannered invitee and never believe they will make your entire sightseeing programs for you personally. Many people presume these are there to get amused, that is needless to say an inappropriate assumption and creates poor sensation. Alternatively, perform your due diligence ahead of time, permit your hosts know what you’re likely to do, invite but don’t oblige these to go along with you, and spend time together in good will, realizing you will be becoming a gracious visitor. There are several essentials everyone ought to have every time they’re traveling. Irrespective of where you’re moving, make sure you provide your image Identification, if at all possible in several kind, any medication that you regularly or infrequently will need, and a modest amount of money. People have their very own private requires, so consider what yours are prior to deciding to vacation. As you can see from these ideas, you will find numerous things that can help your holiday to look a lot more smoothly. Whether all of these suggestions pertain to your forthcoming getaway or just a few of them, they can help you to keep annoying hiccups out of your travels.

  147. There is far more to travelling than merely acquiring with a aeroplane. It is actually a truly fun, exciting experience. There are so many ways to strategy a trip, and thus many places to view. Do you want to get away from all this and find out the world? Use the suggestions in this post to provide you started off. When preparing, be sure you separate your valuables. Should you be packing multiple bags for any trip, spread your higher priced goods out between the two. Constantly avoid adding all your possessions in just one bag in the event that this case is lost or stolen. Shedding just one single bag continues to be horrible but might not exactly destroy your trip. Take into account scheduling a vacation cruise for your traveling journey. If you are on the cruise trip, you may not need to be concerned about getting places to enjoy or stay. Excursions on land can be organized to suit your needs through the cruise trip director. Things are all accomplished for you. So, you can easily relax and enjoy. To easily simplify the loading procedure, try to load clothes in just 1 or 2 colours. By way of example, you can load only azure and khaki dresses and trousers and just t shirts that happen to be shades of glowing blue and khaki. This procedure ensures that everything you load coordinates with everything else more, therefore you will never ever have issues discovering one thing to use in your journey. Peruse the blogosphere. Blog writers abound, and then there is most likely a single, if not several, blog owners running a blog regarding your destination. Their blogs are an excellent source for finding specifics of concealed gemstones in the metropolis–dining establishments, accommodations, destinations, and a lot more. Don’t be shy. In the event you make contact with them, many will be happy to respond to your unique inquiries at the same time. When loading luggage for your personal getaway, retailer your stockings in boots. In case you are packaging several set of footwear for the getaway, conserve space back loading your socks and pantyhose inside them. Stockings and pantyhose may take up a remarkably great deal of area in your luggage if stuffed individually. To summarize, a lot of people travel annually to nations all over the world. When traveling, there are always significant key points to keep in mind while on your trip, and just before your vacation even starts. Should you adhere to the key points located on this page, your holiday can be really relaxing and enjoyable.

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  154. Touring to a different spot can be loads of fun, but it may also be very dangerous! There are a variety of stuff that can go improper, and you have to place them all in mind when preparing your vacation. Continue reading for many tips about traveling safely and securely. When traveling, always expect to have issues stolen. Make move forward photocopies of all your essential documents. You can even post electronic tests of these papers for quick access while traveling. Your local American citizen embassy can assist you in contacting individuals in your own home who can wire you emergency resources or assist in swapping your passport, however, not a lot different. Arrive at the international airport very early to acquire a excellent chair selection. Most airlines dismiss seating selections produced when purchasing your ticket. When you are getting towards the counter-top to check on-in for your airline flight you are able to require the seating you want without the need of an excessive amount of inconvenience. This helps you to be sitting down beside people you happen to be flying with. You have several insurance coverage possibilities when traveling. When you book a visit, you ought to make a decision, firstly, what kind of tourist you happen to be along with your urge for food for risk, after which determine which insurance policy or insurance policies you ought to acquire to pay for contingencies on the vacation. The quicker you are making these insurance plan judgements soon after reserving, the less cash you are going to spend and also the far more alternatives you will get. You could purchase getaway cancellation insurance policy, a well known choice insurance coverage against loss of your luggage insurance towards healthcare crisis situations or perhaps weather conditions contingency insurance plan. Ensure that you fill any medications that you get frequently before leaving community on a trip. Running out of prescription medication whilst going to a new spot could be both stressful and dear as you need to hunt down a pharmacy that may fill up your doctor prescribed for you. As you can tell, there are a lot of things to contemplate to remain safe when traveling, regardless of whether you’re planning a journey or already are at the vacation spot. Ensure that you keep this article like a listing so you can be certain never to forget about anything you should keep secure.

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