Inicio @estebanper_ Ejercicios para hacer cintura y marcar abdomen

Ejercicios para hacer cintura y marcar abdomen

Rutina de ejercicios para lograr un abdomen marcado y cintura chica

¿Sientes que al hacer abdomen se te está ensanchando la cintura? ¡Podría ser! Esto porque en algunos ejercicios -como flexiones laterales de tronco para oblicuos-, al agregar peso estás promoviendo que ese músculo crezca; cuando lo que la mayoría quiere es sólo marcarlo ¡para que la cintura se haga chica!

Tip 1: Cuando hagas flexiones laterales ¡No pongas peso! mejor Haz más repeticiones: desde 30 segundos hasta 2 minutos seguidos.- @estebanper_ 

Y recuerda que el abdomen marcado se logra con ejercicio y comiendo sano ¡muchos vegetales, proteínas magras y agua!

La rutina de 15 minutos

  • Circuito
  • Harás cada ejercicio por 30 segundos.
  • Sin descansar, mas que la transición,
  • ¡Cambia de ejercicio!
  • Descansa 30 segundos a 1 minuto -máximo- y repite 4 veces más.

Los ejercicios

1- Flexión lateral de tronco. 1 minuto

Para oblicuos laterales. ¡Hazlo sin peso para que no aumente el tamaño de la cintura, al desarrollarse el músculo.

2- Espinales en colchoneta: 30 segundos

Es para la zona lumbar, también podrías hacerlo en banca romana, o apoyando el tronco en una banca y elevando las piernas.

3- Sit up o abdominal completa: 30 segundos

Acostado, te levantas hasta quedar sentado o incluso tocar las puntas de los pies. Una variante es con manos en la nuca. ¡Trabaja toda la zona media del cuerpo!

4- Ab wheel roll out: 30 segundos

Abdominales con rueda. Mantén el centro del cuerpo en contracción y haz esfuerzo con los hombros también. ¡Fortalece toda la zona media!

5- Flexión y extensión de cadera colgado: 30 segundos.

Colgado de una barra, sube las piernas y acerca los muslos al pecho. Trabaja toda la zona del core, con enfoque en abdomen bajo. Si te cuesta mucho trabajo, hazlos acostado en el piso o banca.

6- Rotación de tronco con barra en banco declinado: 30 segundos.

En un banco declinado, atora los pies y gira la cintura. Puedes usar una barra en los hombros para agregar esfuerzo. Si te cuesta trabajo, empieza con las manos en la nuca. ¡Todo el core con enfoque en oblicuos! Este es más para hombre y “botar” el músculo

¡Dale con todo y cuéntame cómo te va! En mi instagram @estebanper_

Instagram @estebanper_
Instagram @estebanper_

128 Comentarios

  1. Greetings from California! I’m bored to death at work so I decided to check out your site on my iphone during lunch break. I really like the info you present here and can’t wait to take a look when I get home. I’m amazed at how fast your blog loaded on my phone .. I’m not even using WIFI, just 3G .. Anyways, excellent blog!|

  2. Having read this I thought it was really enlightening. I appreciate you finding the time and energy to put this informative article together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worth it!|

  3. I blog often and I truly appreciate your information. The article has truly peaked my interest. I will bookmark your website and keep checking for new details about once a week. I opted in for your Feed as well.|

  4. Hey there! Someone in my Myspace group shared this site with us so I came to give it a look. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers! Fantastic blog and wonderful design.|

  5. Hello! Someone in my Facebook group shared this site with us so I came to give it a look. I’m definitely enjoying the information. I’m bookmarking and will be tweeting this to my followers! Excellent blog and superb style and design.|

  6. Good day! I know this is kinda off topic but I was wondering which blog platform are you using for this site? I’m getting fed up of WordPress because I’ve had issues with hackers and I’m looking at alternatives for another platform. I would be awesome if you could point me in the direction of a good platform.|

  7. Whats up this is kind of of off topic but I was wondering if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding knowledge so I wanted to get guidance from someone with experience. Any help would be greatly appreciated!|

  8. What i don’t realize is in truth how you are not really a lot more neatly-liked than you might be right now. You are so intelligent. You know therefore considerably when it comes to this matter, made me individually consider it from a lot of varied angles. Its like women and men aren’t interested unless it is one thing to accomplish with Lady gaga! Your own stuffs outstanding. Always maintain it up!|

  9. Hello there, just became alert to your blog through Google, and found that it’s truly informative. I’m going to watch out for brussels. I will appreciate if you continue this in future. A lot of people will be benefited from your writing. Cheers!|

  10. I seriously love your website.. Pleasant colors & theme. Did you create this website yourself? Please reply back as I’m looking to create my own site and would love to find out where you got this from or just what the theme is called. Many thanks!|

  11. Good point! Interesting info over this website. I spent 1 hour looking for such infos. I will also share it with a couple of friends interested in it. Right now with the job done, I’m going to watch some model Webcams. Thanks!!

  12. The week has just begun and that means it’s time to relieve some stress. You’ve got plenty of work ahead of you. You’ll need all the relaxation you can sneak in. No one can melt the stress like a cam girl can. At http://www.camgirl.pw you’re sure to find a cutie that will make you forget all about whatever was stressing you out.

  13. Good one! Interesting tips over this web. It’s pretty worth enough for me. In my view, if all web owners and bloggers made good content as you did, the net will be a lot more useful than ever before.| I could not refrain from commenting. I ‘ve spent 3 hours trying to find such informations. I will also share it with some friends interested in it. I have just bookmarked this website. Right now with the job done, I will find some live Cams. Thanks!! Greetings from Austria!

  14. “Wonderful blog! I found it while surfing around on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Appreciate it”

  15. You’re in some serious need of relaxation. That’s where a site like http://www.camgirl.pw comes in handy. You can do a whole lot of relaxing there. You’ll find plenty of fun girls to talk to. These are the hottest and most wild girls on the internet. Chat with them and have yourself a good time.

  16. Good! Interesting informations over this website. It’s pretty worth enough for me. Personally, if all web owners and bloggers made good content as you did, the net will be a lot more useful than ever before.| I could not refrain from commenting. I have spent 3 hours looking for such article. I’ll also share it with some friends interested in it. I have just bookmarked this web. Finished with the work done, I going to watch some WAGs Webcams. Danke!! Regards from Mundial 2018!

  17. Hello there friend! After study a few of the blog posts on your website now, and I truly like your way of blogging. I bookmarked it to my bookmark website list and will be checking back soon. Pls check out my web site as well and let me know what you think. Again thanks alot for this!

  18. I have been browsing online greater than three hours these days, but I never found any fascinating article like yours. It’s lovely value enough for me. In my view, if all website owners and bloggers made good content material as you did, the web will be much more useful than ever before.|

  19. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of text message, video, interactives, and troubles to practice what get learned, so you can learn the basics and more of Access, Surpass, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to raised use these programs during working hours and life. Let’s start!

  20. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of textual content, video, interactives, and issues to practice what you might have learned, so you can learn the basics and more of Access, Stand out, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to raised use these programs during working hours and life. Let’s begin!

  21. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give you a mix of text message, video, interactives, and issues to practice what you might have learned, so you can learn the basics and more of Access, Surpass, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to higher use these programs at work and life. Let’s begin!

  22. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of text message, video, interactives, and troubles to practice what you have learned, so you can learn the basics and more of Access, Exceed, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to higher use these programs at work and life. Let’s get going!

  23. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of textual content, video, interactives, and issues to practice what you have learned, so you can learn the basics and more of Access, Surpass, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to higher use these programs at work and life. Let’s get going!

  24. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of textual content, video, interactives, and issues to practice what get learned, so you can learn the basics and more of Access, Exceed, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to raised use these programs at work and life. Let’s start!

  25. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of text message, video, interactives, and issues to practice what get learned, so you can learn the basics and more of Access, Exceed, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to higher use these programs at work and life. Let’s get going!

  26. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give a mix of textual content, video, interactives, and troubles to practice what get learned, so you can learn the basics and more of Access, Surpass, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to raised use these programs during working hours and life. Let’s start!

  27. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give you a mix of text message, video, interactives, and issues to practice what get learned, so you can learn the basics and more of Access, Exceed, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to raised use these programs during working hours and life. Let’s begin!

  28. Microsoft Office or are just looking to refresh your skills for any job or the one you’re already in, you’re in the right spot. Our lessons give you a mix of text message, video, interactives, and troubles to practice what you have learned, so you can learn the basics and more of Access, Surpass, Outlook, PowerPoint, Publisher, and Word. You’ll also learn tips, tricks, shortcuts, and more to higher use these programs at work and life. Let’s get going!

  29. Thank you for publishing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Facebook. Thanks again for a great post!

  30. “Thanks for helping me to attain new strategies about computers. I also hold the belief that one of the best ways to maintain your notebook in best condition is a hard plastic-type case, or even shell, that suits over the top of one’s computer. A majority of these protective gear are model precise since they are manufactured to fit perfectly across the natural covering. You can buy these directly from the owner, or through third party sources if they are available for your laptop, however its not all laptop can have a shell on the market. Just as before, thanks for your suggestions.”

  31. Thanks for writing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Facebook. Thanks again for a great article!

  32. Thanks for posting this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Twitter. Thanks again for a great article!

  33. Thank you for writing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Twitter. Thanks again for a great article!

  34. i have wondershare video converter ultimate for mac , the registration number on the the application doesn’t match the registration number that i bought for my retirement community. It looks like a pirated copy the support email is a false email address. the registration number is grayed out we bought this software for 2-5 people paid 118 dollars can’t even get support. every DVD we burn has looped. Can’t believe they sent me a pirated one. i tried to uninstall the bad copy so i can download a new copy.

  35. i have wondershare video converter ultimate for mac , the registration number on the the application doesn’t match the registration number that i bought for my retirement community. It looks like a pirated copy the support email is a false email address. the registration number is grayed out we bought this software for 2-5 people paid 118 dollars can’t even get support. every DVD we burn has looped. Can’t believe they sent me a pirated one. i tried to uninstall the bad copy so i can download a new copy.

  36. i have wondershare video converter ultimate for mac , the registration number on the the application doesn’t match the registration number that i bought for my retirement community. It looks like a pirated copy the support email is a false email address. the registration number is grayed out we bought this software for 2-5 people paid 118 dollars can’t even get support. every DVD we burn has looped. Can’t believe they sent me a pirated one. i tried to uninstall the bad copy so i can download a new copy.

Dejar una respuesta

Please enter your comment!
Please enter your name here