Una rutina creativa de peso corporal centrada en el núcleo
¡Trabaje su abdomen sin abdominales!
Este entrenamiento de fuerza con peso corporal se enfoca en desarrollar la fuerza central sin ningún equipo de ejercicio. Su núcleo incluye sus abdominales, oblicuos, glúteos, caderas y espalda baja. Descanse según sea necesario entre ejercicios y series. Debe descansar lo suficiente para recuperar el aliento, pero evite sentarse durante períodos prolongados. Trate de permanecer en movimiento, incluso simplemente paseando, durante su período de descanso.
Ejercicio 1: Gato vaca
- Haga 6-8 repeticiones, luego descanse y repita.
Ejercicio 2: Perro pájaro
- Haga de 6 a 8 repeticiones en cada lado, luego descanse y repita.
Ejercicio 3: Plancha invertida
- Mantenga durante 15-30 segundos, luego descanse y repita.
Ejercicio 4: Tabla con levantamiento de piernas alternado
- Haga 10-12 repeticiones con cada pierna, luego descanse y repita.
Ejercicio 5: Sujeción en plancha lateral
- Mantenga durante 30-45 segundos en cada lado, luego descanse y repita.
Ejercicio 6: Puente con extensión de pierna alterna
- Haga 10-12 en cada pierna, luego descanse y repita.
Enfriamiento: Dedique de 2 a 5 minutos haciendo estiramientos ligeros.
Su centro es su núcleo de poder y no necesita hacer abdominales para fortalecerlo. Regrese a esta rutina para mantener su abdomen fuerte y estable.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.