Rutina de Abdomen para Principiantes [ESP | ENG] Abs Routine for Beginners
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Rutina de Abdomen para Principiantes
Abs Routine for Beginners
Hola mis queridos Champions de #Hive y SWC El día de hoy les comparto una rutina que realicé de nivel principiantes para aquellas personas que no tienen un nivel tan alto vayan obteniendo resistencia para ejecutar rutinas más fuertes.
Hello my dear Champions of #Hive and SWC Today I am sharing with you a routine that I did at the beginner level for those people who they do not have such a high level that they gain resistance to execute stronger routines.
En ésta rutina utilizamos ejercicios muy básicos para trabajar el abomen, vamos a realizar 5 ejercicios diferentes y los vamos a trabajar de la siguiente manera: 20 repeticiones por cada ejercicio y 30 segundos de descanso entre un ejercicio y otro, al finalizar vamos a hacer 45 segundos en plancha. Ésta rutina la debemos realizar 3 veces para obtener mejores resultados.
In this routine we use very basic exercises to work the abdomen, we are going to perform 5 different exercises and we are going to work them in the following way: 20 repetitions for each exercise and 30 seconds of rest between one exercise and another, at the end we are going to do 45 seconds on plank We must perform this routine 3 times to obtain better results.
• Ejercicio #1: Crunch con manos en el pecho: 20 repeticiones | 30 segundos de descanso.
• Exercise #1: Crunch with hands on the chest: 20 repetitions | 30 seconds of rest.
• Ejercicio #2: Abdominales rodillas elevadas: 20 repeticiones | 30 segundos de descanso.
• Exercise #2: High Knee Crunches: 20 repetitions | 30 seconds of rest.
• Ejercicio #3: Abdominales 3 toques: 20 repeticiones | 30 segundos de descanso.
• Exercise #3: Crunches 3 touches: 20 repetitions | 30 seconds of rest.
• Ejercicio #4: Abdominales de combinación codo-rodilla: 20 repeticiones (10 de cada lado) | 30 segundos de descanso.
• Exercise #4: Combination elbow-knee sit-ups: 20 repetitions (10 each side) | 30 seconds of rest.
• Ejercicio #5: Combinamos todos los ejercicios anteriores y realizaremos 5 repeticiones de cada uno de ellos (20 repeticiones en total).
• Exercise #5: We combine all the previous exercises and we will perform 5 repetitions of each of them (20 repetitions in total).
• Ejercicio #6: Plancha sobre codos: 45 segundos.
• Exercise #6: Plank on elbows: 45 seconds.
¡Muchas gracias por tomarte el tiempo de ejecitar conmigo, nos vemos en la próxima!
Thank you very much for taking the time to exercise with me, see you next time!
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