Inicio Ejercicio ¡A quitarse la playera! Rutina de Abdomen

¡A quitarse la playera! Rutina de Abdomen

Ya es primavera, a meses del verano y ahora sí ¡Hay que quitarse las chamarras y enseñar cuerpo! Y mucho más si te vas de vacaciones. Por eso, como me gusta ponerles el rollo fácil, va esta rutina para abdomen, que puedes hacer en tu cuarto antes de salir a la playa, y/o en casa 3 veces por semana.

  • Haz esta rutina 3 ó 4 veces por semana. 
  • Como circuito, un ejercicio seguido del otro sin descansar.
  • Hazla por tiempo: 30-40 segundos de cada ejercicio. O 20 repeticiones. 

Los ejercicios:

1- Tijeras (abdomen bajo principalmente)

2- Elevación de piernas (despega la cadera del piso). Si lo sientes complejo hazlo con las piernas dobladas.

3- Abdominal completa: Que alguien te agarre los pies, si no tienes quién o dónde atorarlos, haz esfuerzo con las piernas para que los pies queden pegados al piso. Incluso, puedes ayudarte con los brazos.

4- Crunch abdominal. Manos en el pecho o la nuca.

5- Puente lateral con flexión de tronco. Ya que estés en posición, sube y baja la cadera, manteniendo en contracción el abdomen. ¡Ideal para oblicuos y transverso abdominal!

6- Abdomen en V.

 

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