Ver diferentes ejercicios para los abdominales

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¿No puedes soportar los mismos ejercicios de siempre? Hoy vamos a traer diferentes ejercicios para los abdominales para que podamos variar un poco más cuando se trata de entrenar.

Generalmente, los músculos abdominales están cubiertos por una capa fina o gruesa de grasa . Pero además del valor estético, mantener un abdomen con una capa mínima o sin grasa garantiza un mejor estado de salud.

Para entrenar y al mismo tiempo escapar del aburrimiento, vale la pena conocer algunos ejercicios diferentes para los abdominales.

Ejercitar el área abdominal es relativamente simple, pero necesitamos esfuerzo para hacer los diferentes ejercicios para los abdominales, ya que estos ejercicios están diseñados para fortalecer y tonificar los músculos abdominales .

Además, para eliminar la grasa, es aconsejable incluir también ejercicios aeróbicos en el entrenamiento.

Diferentes ejercicios para los abdominales

Escalador

El alpinista es un ejercicio que pone a prueba el equilibrio y la resistencia . Se puede hacer en cualquier lugar y tiene excelentes resultados.

Para hacerlo, párese como si fuera a hacer flexiones de brazos, es decir, con las manos apoyadas en el suelo y los brazos y las piernas extendidos. Luego tome la rodilla derecha hacia el pecho hacia el hombro izquierdo; regrese y luego tome la rodilla izquierda hacia el hombro derecho. Continuar alternando y puede hacer de 15 a 20 repeticiones.

Si puede, haga este ejercicio colocando los pies en una pelota de Pilates . De esta manera, se vuelve un poco más exigente y al mismo tiempo trabaja sobre el equilibrio, la coordinación y la fuerza del tronco. Además, esta es una forma diferente y dinámica de hacer el ejercicio.

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Rodilla del hombro

Con el tiempo, los ejercicios abdominales se redujeron a unos pocos, como crunch o levantamiento de piernas. Sin embargo, hay otros ejercicios diferentes para los abdominales que entrenan el abdomen igualmente bien y que, además, también ejercitan otras áreas del cuerpo.

En este caso, este ejercicio también tonifica las piernas y, al mismo tiempo, fortalece la espalda, los hombros y el abdomen.

Para ejecutarlo, arrodíllese sobre una esterilla de yoga o una esterilla común y apoye las manos en el suelo con los brazos extendidos. Mantenga los ojos hacia adelante y la espalda recta. Luego levante la pierna derecha y doble la rodilla hacia el hombro. Puedes hacer 10 repeticiones con una pierna o bien hacer 20 repeticiones alternando las piernas.

Abdominal Águila

Los abdominales y el águila son muy potentes y requieren una alta concentración de energía en el abdomen. Ponerlos en práctica, al principio, es un poco difícil si no tienes mucha fuerza en el abdomen. Sin embargo, a medida que practique, será menos difícil.

Para hacer estos abdominales, acuéstese boca arriba y cruce una pierna por delante de la otra; es importante que estén completamente unidos, casi como si fueran uno.

Luego, ponga sus manos detrás de su cuello, pero sin aplicar presión. Ahora levante la cabeza y los hombros ligeramente del piso y, en esta posición, lleve las piernas hacia el pecho y luego regrese sin dejar que toquen el piso. Puede hacer tres series de 15 repeticiones.

Elevación de pierna y brazo

Este es un ejercicio isométrico que mejora la postura . Antes de hacerlo, ajuste el cronómetro del teléfono a 45 segundos.

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Entonces ponte de rodillas y pon las manos en el suelo. Lo siguiente que debe hacer es levantar el brazo derecho y la pierna izquierda, y a partir de ese momento, el tiempo debería empezar a correr. Una vez terminado, repita con la pierna y el brazo opuestos. Puede hacer hasta 4 series.

Lagartijas

Las flexiones de brazos son generalmente conocidas por ejercitar los brazos, pasando desapercibido el hecho de que, de hecho, ejercitan varias áreas del cuerpo, como las pantorrillas, la espalda, los hombros y, por supuesto, el abdomen.

Para hacer flexiones de brazos correctamente, es esencial mantener el abdomen contraído para concentrar la fuerza y mejorar el equilibrio .

Apoye las manos y los pies en el piso con las piernas y los brazos extendidos, asegurándose de que las manos estén alineadas con los hombros. Es decir, el ancho de los hombros es la referencia para la posición de las manos. Luego doble los codos hasta que se acerque al suelo y hacia atrás.

Si todavía no tiene suficiente fuerza para acercarse al piso y extender los codos nuevamente, entonces en lugar de hacer flexiones con las piernas extendidas, hágalas sobre las rodillas. Esto le facilitará la tarea de fortalecer sus músculos para que pueda hacer las flexiones con las piernas estiradas.

Hacer diferentes ejercicios abdominales le dará un cuerpo delgado y saludable. Además, hacer ejercicio es una excelente manera de liberar el estrés del día y liberar endorfinas para sentirse lleno y feliz .

Puede complementar estos ejercicios con ejercicios aeróbicos o con ejercicios para brazos, piernas y estiramientos.

Completa tu entrenamiento con estos ejercicios abdominales. Se recomienda hacer ejercicios abdominales por lo menos dos o tres veces a la semana para mantenerlo sano y fuerte. Leer más «

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