Inicio Ejercicio 3 Abdominales básicas para definir el 6pack

3 Abdominales básicas para definir el 6pack

Aclaro, para lograr la definición del abdomen, hay que cuidar la dieta, hacer cardio y por supuesto trabajar las abdominales así:3 abdominales básicas

  • Diario, al menos 3 ejercicios
  • O dedicar 2 – 3 días por semana exclusivamente al abdomen

Esta semana, van los 3 ejercicios abdominales básicos:

  1. Crunch, 15 a 20 reps:
  • Trabaja el recto abdominal (6 ó 8 pack)
  • Manos detrás del cuello o nuca, para dar soporte a la cabeza
  • Ve hacia arriba para evitar el estrés en el cuello
  • Piensa en doblar el tronco intentando que se acerque la última costilla a los huesos de la cresta ilíaca.
  • Mantén la contracción todo el tiempo.
  • Que la cabeza no vuelva a tocar el piso en el set.

3 abdominales básicas crunch

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2. Planchas, 20 – 30 segundos:

  • Trabaja el core (faja -corset- natural del cuerpo).
  • Inhala profundo, exhala y
  • Mantén la posición 20 segundos.
  • Puedes podificar la plancha, apoyándote en 3 puntos o sobre las palmas de las manos.

plancha 3 abdominales básicas3. Crunch invertido, 15 a 20 reps:

  • Pon las manos debajo del coxis
  • Sube la cadera, concentrando el esfuerzo en el abdomen bajo.
  • Regresa, pero ¡nunca dejes de contraer!
  • La cabeza y espalda deben estar recargados en el piso

reverse-crunch 3 abdominales básicas

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