Reto Abdominales: 10Min sin Parar🔥 [ESP | ENG] Abs Challenge: 10 Min Non-Stop🔥
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Reto Abdominales: 10Min sin Parar🔥
Abs Challenge: 10 Min Non-Stop🔥
Hola mis queridos Champions de #Hive y Full Deportes en esta oportunidad siguiendo con la serie de rutinas para entrenar el abdomen les he traído una rutina extrema para el abdomen en casa es muy efectiva para marcar y tonificar nuestro abdomen. ¡Hazla conmigo!
Hello my dear Champions of #Hive and Full Sports this time continuing with the series of routines to train Abs I have brought an extreme routine for Abs at home, it is very effective to mark and tone our abdomen. Do it with me!
La siguiente rutina consta de 10 ejercicios y vamos a realizar 20 repeticiones de cada uno.
Cada 2 ejercicios vamos a realizar 30 segundos en plancha, en el último ejercicio realizaremos 40 repeticiones y en la última plancha serán 45 Segundos. Ésta rutina la debemos realizar 2 veces para obtener mejores resultados. RECUERDEN CALENTAR BIEN ANTES DE CADA ENTRENAMIENTO.
The following routine consists of 10 exercises and we are going to perform 20 repetitions of each one.
Every 2 exercises we are going to do 30 seconds on the plank, in the last exercise we will do 40 repetitions and in the last plank it will be 45 seconds. We must perform this routine 2 times to obtain better results. REMEMBER TO WARM UP WELL BEFORE EACH TRAINING.
• Ejercicio #1: 20 Elevación manos apoyadas.
• Exercise #1: 20 Supported Hand Raise.
• Ejercicio #2: 20 Crunch con empuje de las manos.
• Exercise #2: 20 Crunch with pushing hands.
• Extra: 30 Segundos en Plancha.
• Extra: 30 Seconds Plank.
• Ejercicio #3: 20 Abdominales de combinación codo-rodilla | Lado derecho.
• Exercise #3: 20 Combination elbow-knee sit-ups | Right side.
• Ejercicio #4: 20 Abdominales de combinación codo-rodilla | Lado Izquierdo.
• Exercise #4: 20 Combination elbow-knee sit-ups | Left side.
• Extra: 30 Segundos en Plancha.
• Extra: 30 Seconds Plank.
• Ejercicio #5: 20 Pulsación alternando las piernas.
• Exercise #5: 20 Flutters kicks.
• Ejercicio #6: 20 Tijeras.
• Exercise #6: 20 Scissors.
• Extra: 30 Segundos en Plancha.
• Extra: 30 Seconds Plank.
• Ejercicio #7: 20 Levantamiento de cadera.
• Exercise #7: 20 Hip lifts.
• Ejercicio #8: 20 Toque a los talones.
• Exercise #8: 20 Toe Reaches.
• Extra: 30 Segundos en Plancha.
• Extra: 30 Seconds Plank.
• Ejercicio #9: 20 Doble crunch con apoyo.
• Exercise #9: 20 Supported Double Crunch.
• Ejercicio #10: 40 Elevación manos apoyadas.
• Exercise #10: 40 Supported Hand Raise.
• Extra: 45 Segundos en Plancha.
• Extra: 45 Seconds Plank.
¡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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