Inicio @estebanper_ Rutina para abdomen de Fitness Model: Esteban Perdome

Rutina para abdomen de Fitness Model: Esteban Perdome

Rutina de abdomen, nivel avanzado por el Fitness man, y top model @estebanper_

“El abdomen se trabaja en el gimnasio, pero también en la cocina.”- Esteban perdome

Es mi tip preferido y la única forma de lograr un 6 pack fuerte ¡y rayado! Por eso, te comparto la rutina más ruda e ideal si quieres hacer un upgrade a tu rutina clásica.

Cuando hacemos una flexión de tronco (crunch) o de cadera (elevación de piernas), trabajan todos los músculos del core: recto abdominal, oblicuos, lumbares. Y en esta rutina al ser ejercicios en bases inclinadas, inestables o colgado, el trabajo ¡se potencia!

La rutina

1- Ab wheel roll out (abdominal con rueda). Apóyate en las rodillas, y extiende los brazos con mucho control en el abdomen.

  • 30 segundos de esfuerzo + 20-30″ de descanso, 6 veces

2- Flexión y extensión de cadera colgado. ¡Ojo! mantén el abdomen en contracción y con control, para no columpiarte.

  • 5 sets de 8-12 reps

3- Dominadas con elevación de piernas. Si aún no lo logras, puedes hacer estas variantes:

a) Haz dominadas con las piernas elevadas, como en escuadra.

b) Mantente colgado con los brazos a 90º y eleva las piernas.

  • 5 sets de 8-10 reps

4- Elevación de piernas en banco declinado. ¡Entre más lo inclines, mayor el esfuerzo!

  • 5 sets de 12 – 15 reps

5- Abdominal en banco declinado, con brazos en la nuca o en el pecho

  • 5 sets de 12 – 15 reps

6- Rotación de tronco (giros) con barra en banco declinado. ¡El más rudo! Si no logras controlar la barra, hazlo sin ella.

  • 5 sets de 12 – 15 reps

¡Dale y si tienes dudas, búscame en instagram @estebanper_!

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