Inicio Ejercicio Rutina Abdomen en 6 ejercicios

Rutina Abdomen en 6 ejercicios

Mito: Las Abdominales bajan la panza.

Realidad: Las Abdominales ayudan a fortalecer el músculo y que cuando bajes la grasa con entrenamiento general, se vea definido.

¡Es más! Algunos estudios de campo, han demostrado que si quisieras perder ½ kilo de grasa haciendo sólo abdominales, deberías hacer 250,000 repeticiones. O sea, alrededor de 100 diarias durante 7 años; siempre y cuando lleves una dieta acorde a tus objetivos.

Novedad: Con base en el Entrenamiento Metabólico propuesto por Mario Di Santo, al hacer abdominales vasodilatadoras (poca carga y muchas repeticiones) movilizas la grasa en el centro del cuerpo -lipólisis-, y al hacer cardio después ¡Quemas principalmente “esos gordos”!

¡Haz esta rutina! 

a) Si quieres que te ayuden a “quemar grasa” abdominal: hazla antes del cardio, repite el circuito 5 veces con 20 reps de cada ejercicio.

b) Si quieres que te ayuden a que crezca el músculo: al final. Agrega carga -peso- o hazlas lento. Y haz 4 series de 8-10 reps de cada una.

 

Los músculos principales del core son: -Recto Abdominal (6 pack o lavadero) -Transverso abdominal (cinturón interno) -Oblicuos (interno y externo), laterales -Erectores espinales -Cuadrado Lumbar

 

foto: http://fitphysiotherapy.com

EJERCICIOS

1- Crunch (abdominal) con piernas estiradas

Rutina-abdomen-en-6 ejercicios-para-sacar-cuadros

2- Crunch oblicuos. Roto la cadera ligeramente y hago la flexión de tronco -crunch-, como si el codo quisiera tocar la rodilla contraria.

Rutina-abdomen-en-6 ejercicios-para-sacar-cuadros

3- Planchas, para transverso abdominal. Mantengo la posición de 20 a 30 segundos.

Rutina-abdomen-en-6 ejercicios-para-sacar-cuadros

4- Supermanes, levanto un brazo y pierna contraria, de forma contra-lateral.

5- Elevación de cadera -piernas- o crunch invertido, enfoque en parte baja del recto abdominal y flexores de cadera. Importante que despegues las nalgas del piso.

Rutina-abdomen-en-6 ejercicios-para-sacar-cuadros

6- Extensión de espalda, boca abajo, para zona lumbar.

Acerca del autor: Keiji Yoshiki

Coach de Estilo de Vida Fitness (Nutrición + Ejercicio + Mente)
Especialista en Control de Peso y Estética Corporal.

Lo encuentras en: Condesa &  Belvid (Lindavista)

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