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Planchas los mejores ejercicios de abdomen

5 beneficios de hacer planchas y rutina por Rubén García

Les vamos a poner una rutina de planchas para abdomen y además, les contamos por qué son reconocidas como las mejores abdominales (y muuuuy rudas).

Beneficios de hacer planks con frecuencia

1- Fortaleces los músculos del core, centro del cuerpo, que te ayuda a ser más fuerte y eficiente al moverte, además de fortalecer los músculos abdominales y dar soporte a la espina.

2- Al hacer una plancha, también fortaleces bíceps, hombros, muslos e incluso el cuello, para poder mantener la postura recta.

3- Trabajas todos los músculos del core: transverso abdominal, recto abdominal, oblicuo externo y ¡glúteos!

  • Al fortalecer el transverso abdominal, aumenta tu habilidad de cargar más peso.
  • Al fortalecer el Recto abdominal, mejora tu performance deportivo, ¡y ayuda a que se marque el 6 pack!
  • Oblicuos, mejora tu capacidad de girar la cintura, doblar el tronco y ayuda a que se bote ese sexy y codiciado músculo lateral.
  • Glúteos, ayuda a soportar la espalda y a tener unas nalgas ¡preciosas!

4- Disminuye el riesgo de lesión en la espalda
5- Mejora tu postura. Al tener un centro fuerte es menos cansado y “más orgánico” estar derecho tanto al caminar, como estando sentado.

La Rutina de planchas isométricas (manteniendo la posición), vía @rvbengarcia y @pontemasfuerte 

⏱ 15 segundos cada ejercicio
🔁 Repetir el circuito 3 – 4 veces

  • Los más avanzados y valientes hacer el circuito sin descansar. Sólo descansar 1 minuto al final, antes de repetir.
  • Los intermedios y principiantes, 10 – 15 segundos de descanso entre ejercicios.

Planchas, los mejores ejercicios de abdomen

Los ejercicios:
1- Plancha isométrica 15 segundos
2- Plancha con rodilla al codo (15 segundos)

plancha con rodilla al codo
3- Plancha lateral o puente lateral un lado (15 segundos)
4- Plancha lateral otro lado (15 segundos)
5- Plancha lateral con elevaciones –flexiones laterales de tronco- (15”)
6- Plancha lateral con elevaciones otro lado (15”)
7- Plancha lateral con rotación 1 lado, 15”
8- Plancha lateral con rotación otro lado, 15”
9- Plancha dinámica o con flexión, estirando y apoyando los brazos (15”)

plancha dinamica

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