Rutina de ejercicios para tener el abdomen plano | Exercise routine to have a flat abdomen (ESP-ENG)

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    rebeporto1

    Published on Nov 21, 2021
    About :

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    Hola mis queridos Hivers espero se encuentren bien hoy en día domingo de descanso, pero para los que nos ejercitamos sabemos que es día de ejercitarse y luego nos tomamos nuestro merecido descanso :P

    Hoy quiero mostrarles esta super rutina que hice con unos amigos, lo pueden hacer jovenes o adultos ya que es una rutina sencilla para principiantes o expertos ¡No hay excusa! Es una rutina para fortalecer el core y para mantener o lograr un abdomen plano.

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    Antes de comenzar debemos estirar nuestro cuerpo 5 minutos y calentar 5 minutos cada parte de nuestro cuerpo, tanto el tren superior como el inferior. Este primer paso es muy importante para evitar futuras lesiones o desgarres, mas cuando trabajamos con peso, aunque de igual forma es algo que debemos hacerlo como un ritual, repetitivamente sin falta a la hora de hacer ejercicio, tomenlo como un pre workout..

    Consta de 5 ejercicios:

    -Abs en V de 10 a 12 repeticiones si eres principiante y 15 a 20 repeticiones si eres avanzado.

    -Plancha lateral nivel principiante 15 seg y nivel experto de 12 a 15 repeticiones.

    -Plancha invertida nivel principiante 15 seg y nivel experto 10 repeticiones de cada pierna.

    -Giros rusos con peso (opcional). Si eres principiante realiza 12 repeticiones y si eres avanzado realiza 20 repeticiones.

    -Bote estático principiante realiza 15 seg y avanzado de 20 a 25 seg

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    Todo esto tomando en cuenta los descansos los principiantes descansar 1 min, nivel intermedio 30 seg y nivel experto sin descanso. Para mas efectividad realizar 4 series, si estas empezando a hacer ejercicio hazlo 2 veces solamente luego vas incrementando la intensidad, las repeticiones y las series.

    Para los que estan iniciando los felicito de todo corazón, es la mejor vida que se puede tener. Un estilo de vida saludable, ejercitando el cuerpo que es muy importante para el funcionamiento del mismo y nuestra buena salud. Para los que ya estan en este estilo de vida busquen de ser mejores cada día, la competencia es con ustedes mismos, en ser mejores cada día, mas fuertes, mas resistentes, agiles y funcionales.

    Luego les estaré montando una receta que les fascinará ya que es totalmente sana sin azúcar, para aquellas personas que sufren de diabetes, para saciar la ansiedad que solemos tener en las tardes de meriendas y en las noches..

    Gracias por leer hasta el final y espero les haya gustado el video tanto como a mi. Les mando un beso grandote mis amigos de hive y espero tengan una bendecida semana.

    Imagenes y videos tomados por mi esposo Jesus Urbina
    Participantes en la rutina María Caldera y Juan Martinez
    Edición hecha en la aplicación CapCut por mi persona
    Canción Martin Garrix - Animals
    Siganme en mi canal de 3speak.

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    Hello my dear Hivers I hope you are well today on Sunday rest, but for those of us who exercise we know that it is day to exercise and then we take our well-deserved rest: P

    Today I want to show you this super routine that I did with some friends, it can be done by young people or adults since it is a simple routine for beginners or experts. There is no excuse! It is a routine to strengthen the core and to maintain or achieve a flat abdomen.

    Before starting we must stretch our body for 5 minutes and warm up each part of our body for 5 minutes, both the upper and lower body. This first step is very important to avoid future injuries or tears, but when we work with weight, although in the same way it is something that we must do as a ritual, repetitively without fail when exercising, take it as a pre workout ...

    It consists of 5 exercises:

    -Abs in V of 10 to 12 repetitions if you are a beginner and 15 to 20 repetitions if you are advanced.

    -Beginner level side plank 15 sec and expert level 12 to 15 repetitions.

    -Inverted plank beginner level 15 sec and expert level 10 repetitions of each leg.

    -Russian twists with weight (optional). If you are a beginner, do 12 repetitions and if you are advanced, do 20 repetitions.

    -Beginner static boat performs 15 sec and advanced 20 to 25 sec

    All this taking into account the breaks: beginners rest 1 min, intermediate level 30 sec and expert level without rest. For more effectiveness, perform 4 series, if you are starting to exercise do it 2 times only then you will increase the intensity, the repetitions and the series.

    For those who are starting I congratulate you with all my heart, it is the best life you can have. A healthy lifestyle, exercising the body, which is very important for its functioning and our good health. For those who are already in this lifestyle, seek to be better every day, the competition is with yourselves, to be better every day, stronger, more resistant, agile and functional.

    Then I will be assembling a recipe that will fascinate you since it is totally healthy without sugar, for those people who suffer from diabetes, to satisfy the anxiety that we usually have in the afternoon of snacks and at night ...

    Thanks for reading to the end and I hope you liked the video as much as I did. I send you a big kiss my hive friends and I hope you have a blessed week.

    Images and videos taken by my husband Jesús Urbina
    Participants of the routine María Caldera and Juan Martinez
    Editing done by myself in the CapCut app
    Song Martin Garrix - Animals
    Follow me on my 3speak channel.

    English is not our mother tongue. Therefore, a web translator is used for the English texts.

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    Tags :

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