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Abdominales con Botella de Agua... Solo hay que Divertirse. De verdad que sí, facilito, sencillo y divertido. Ejercicios sin muchas complicaciones para que cada uno de ustedes se activen y desarrollen su abdomen. A lo mejor pensarán que estos movimientos no tendrán el efecto esperado, sin embargo, activando las repeticiones y series indicadas verán que la tensión en toda la región abdominal será de locura. Así es amigos míos, por que para tal fin solo tendremos que usar una botella de agua de 5 litros, un elemento que todos podemos tener en nuestros hogares, pero si no lo tienes, puedes buscar algún otro material que cumpla con las especificaciones en cuanto a peso, ya que haremos un ejercicio de pie y se deberá cargar dicho material.
En esta oportunidad para darle acción al abdomen cumpliremos con una sesión de abdominales donde el torso debe mantenerse en suspensión mientras las rodillas se extienden y flexionan, tendremos una variante de planchas poderosas, y así como se mencionó anteriormente, también le daremos atención a los abdominales oblicuos. Todo ello con miras a la reducción de tallas de esta zona, así como al fortalecimiento de la misma. Ahora solo debes venir y activarte, recuerda que no debes tener miedo de moverte lento, solo debes tener miedo de estar quieto. Poco a poco agarras tu ritmo y serás imparable. Vamos.
Water Bottle Abs... Just have fun. Really yes, easy, simple and fun. Exercises without many complications for each of you to activate and develop your abdomen. You may think that these movements will not have the expected effect, however, by activating the indicated repetitions and series you will see that the tension in the entire abdominal region will be crazy. That's right my friends, because for this purpose we will only have to use a 5 liter water bottle, an element that we can all have in our homes, but if you do not have it, you can look for some other material that meets the specifications in terms of weight, since we will do a standing exercise and must carry such material.
In this opportunity to give action to the abdomen we will comply with a session of crunches where the torso must be kept in suspension while the knees are extended and flexed, we will have a variant of powerful planks, and as mentioned above, we will also give attention to the oblique abdominals. All with a view to size reduction in this area, as well as strengthening it. Now you just have to come and get active, remember not to be afraid to move slow, you just have to be afraid to be still. Slowly get into your rhythm and you will be unstoppable. Let's go.
Material to use. We will only make use of a 5 liter water bottle completely filled. Remember that it is not limiting because you can use any element you want.
Vamos directo a los calentamientos obligatorios. Ya lo saben, evitemos lesiones y que la temperatura se eleve.
Si aún sientes que tu cuerpo no está en las condiciones esperadas, calienta un poco más. Recuerda tomar descansos de 20 segundos entre ejercicios, y de 1 a 2 minutos entre series; no olvides hidratarte, ya que debemos reponer los fluidos y las sales perdidas durante la acción.
Let's get right to the mandatory warm-ups. You know it, let's avoid injuries and let the temperature rise.
Warm-up 1: Alternating hip rotation. Standing with legs hip-width apart, hands on waist and proceed to rotate hips side to side alternately. 3 minutes of activity.
Warm-up 2: Gentle side squats plus elbow extension. Standing with legs together, elbows bent and arms in front. Now we spread our legs to the side, execute the soft squat and extend our elbows out in front. We come back, go to the opposite side, squat and front elbow extension. We perform the exercise for 3 minutes.
If you still feel that your body is not in the expected condition, warm up a little more. Remember to take 20-second breaks between exercises, and 1 to 2 minutes between sets; do not forget to hydrate, as we must replenish fluids and salts lost during the action.
Iniciamos la acción fuerte con las estaciones que integran el circuito. Vamos.
We start the hard action with the stations that make up the circuit. Let's go.
Station 1: Abdominal tension plus alternating knee extension and flexion, plus full opening. We sit on the floor in front of the water bottle. We bend our knees, legs together and torso lifted in suspension. Feet and hands do not touch the floor. The bottle should not be so far away from the feet. Now, we extend one knee, passing the leg over the side of the bottle, while the torso goes a little backwards. The leg goes back to then extend the opposite knee. Now, at the same time, we extend both knees by passing each knee through the sides of the bottle. In each extension, the torso goes backwards and returns in the flexion. We perform 20 repetitions in 4 sets.
Station 2: Plank with forearm support, plus elbow extension, plus touch. Here we get into a plank position, supporting the forearms on the floor as well as the palms of the hand. We must be a little away from the bottle, which is located in front of us. Once in position, we extend our elbows alternately, to take off our hands one at a time and touch the bottle cap. We return to the initial position flexing one elbow at a time. We leave with 20 repetitions in 4 sets.
Station 3: Obliques with weight. We start standing by placing one hand behind the head. With the other hand we take the water bottle keeping the arm extended. Now, we flex the torso laterally as much as we can towards the side that has the weight. On the way back, we also bend our torso a little on the side without weight, thus achieving a double oblique action. Here we will perform 20 repetitions per side in 4 total sets.
Relaxation: Hip cross. Always standing, with hands on hips and keeping the breath, we bring the hip gently forward, backward and then sideways. The whole exercise for 3 minutes. Thank you for liking our @threespeak channel. Enjoy this routine with incredible benefits, live it, and you will see a body like the one you dream of. Eat healthy, hydrate, and rest. Let's go.
Imágenes y video tomados por Ronmel Núñez
Images and video taken by Ronmel Nuñez
Video Intro Intro hombre computación sin texto, del autor Karlosnun, fue editado en CapCut
Video Intro Intro man computing without text, by author Karlosnun, was edited in CapCut
Fondo musical : La música utilizada en este material, proviene del video Pukutrío - El Hierógraro - @nahupuku / @orimusic / @drummer96 - Guitarra / Bajo / Batería - NNR 28/03/2002; del autor Puku. Es de uso libre, y la puedes ubicar en el siguiente enlace.
Music background : The music used in this material comes from the video Pukutrío - El Hierógraro - @nahupuku / @orimusic / @drummer96 - Guitar / Bass / Drums - NNR 28/03/2002; from the author Puku. It is free to use, and you can find it at following link.
Sorry. English is not our native language. Therefore, a web translator is used for texts in English. (Spanishdict)
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