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Greetings my dear #Hive Champions and Full Sports How are you today? I hope they are super good, today I wanted to vary a little in my exercises focused on the abdomen so I did a routine standing up to see if they are really effective, to my surprise if we can feel how hard we work the abdomen, obviously not the same intensity as being on the floor doing traditional exercises but I think that if they are quite effective, at least to vary our routines they are great exercises!
As I mentioned before, I wanted to vary my abdominal routine and I had not done standing crunches for a long time since, from my point of view, they are more effective. Even so, keeping a good rhythm and leaving little time to rest, we were able to work the abdominals effectively. For this reason, for today's routine we are going to perform 30 repetitions of 4 different exercises leaving 15 seconds of rest between each exercise, if you feel that you can do them calmly without resting you can do it often and rest 1 minute between each circuit since this routine We must repeat a total of 4 times for it to be really effective.
• Ejercicio #1:Elevaciones de rodillas: En éste ejercicio debemos elevar nuestra rodilla a la altura de la cadera y con ayuda de nuestras dos manos debemos tocarnos la rodilla.
30 repeticiones | 15 segundos de descanso.
• Exercise #1: Knee raises: In this exercise we must raise our knee to hip height and with the help of our two hands we must touch our knee.
30 repetitions | 15 seconds of rest.
• Ejercicio #2: Patada al Frente: Acá debemos elevar nuestra pierna al frente a la altura de la cadera y con la ayuda de nuestra mano contrario tocamos la punta de los dedos.
30 repeticiones | 15 segundos de descanso.
• Exercise #2: Kick to the Front: Here we must raise our leg to the front at hip height and with the help of our opposite hand we touch the tips of the fingers.
30 repetitions | 15 seconds of rest.
• Ejercicio #3: Elevación de Rodilla-Codo: Éste ejercicio es un poco similar al primero ya que debemos elevar nuestras rodillas a la altura de los hombros, la diferencia está en que debemos posicionar nuestras manos en la cabeza y al subir la rodilla debemos tocarla con nuestro codo contrario.
30 repeticiones | 15 segundos de descanso.
• Exercise #3: This exercise is a bit similar to the first since we must raise our knees to shoulder height, the difference is that we must position our hands on the head and when raising the knee we must touch it with our opposite elbow .
30 repetitions | 15 seconds of rest.
• Ejercicio #4: Giro de Lado a Lado: Éste fue uno de los más fáciles para mí, debemos pararnos en forma recta con los brazos extendidos y girar de un lado a otro, recuerden apretar el abdomen en cada una de las repeticiones para que sea totalmente efectiva la rutina.
30 repeticiones.
• Exercise #4: Side to Side Twist: This was one of the easiest for me, we must stand up straight with our arms extended and turn from one side to the other, remember to tighten the abdomen in each of the repetitions so that the routine is totally effective .
30 repetitions.
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