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Rutina para abdomen en 12 minutos

3 ejercicios básicos de abdomen, que necesitas para marcarte.

Foto: Attitude 2014

Para marcar el abdomen influye tanto la alimentación (pocas harinas, azúcares, cereales y grasas), como una buena rutina de ejercicio tanto cardiovascular como de fuerza tradicional o alta intensidad (HIIT). Sin embargo, ¡es básico que hagas abdominales para que el músculo crezca, se “hipertrofie” y tengas qué marcar!

Rutina abdomen en 12 minutos

Por eso van estos 2 básicos, que debes hacer así. Te recomiendo que sean en formato TABATA; es decir:

  • 20 segundos de trabajo
  • 10 segundos de descanso
  • Repites hasta completar 4 minutos u 8 series
  • Cambia de ejercicio

Si lo sientes muy pesado, la opción es:

  • 15 a 20 repeticiones de cada ejercicio, 5 veces -sets-.
  • Puedes hacerlo como circuito (un ejercicio seguido de otro, 5 veces en total)
  • Otros días, haz 5 series de cada ejercicio y luego cambias.

Los ejercicios

Crunch: Recto abdominal (6 or 8 pack). Haz de 15 a 20 repeticiones.

Planchas: Fortaleces el core (cinturón natural del cuerpo). No son repeticiones, sino mantén la posición 20 – 30 segundos.
Crunch invertido o elevación de piernas: Enfoque en abdomen bajo, 15 a 20 repeticiones.

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