4 ejercicios para entrenar abdominales y trabajar la cintura | 4 exercises to train your abs and work on your waistline [ENG | ESP] by manuelramos

hive-189157 · @manuelramos · Sep 21 '21

$9.95

4 ejercicios para entrenar abdominales y trabajar la cintura | 4 exercises to train your abs and work on your waistline [ENG | ESP]

|<center>Full Deportes</center>|
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|<center>4 ejercicios para entrenar abdominales y trabajar la cintura</center>|<center>4 exercises to train your abs and work on your waistline</center>|
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<div class=pull-left>Saludos queridos amigos de la comunidad <a href="https://hive.blog/trending/hive-189157" > Full Deportes </a>, me complace compartir con todos ustedes esta serie de ejercicios para entrenar los músculos de los abdominales y moldear la cintura quemando la grasa acumulada en ese área.</div><div class=pull-right>Greetings dear friends of the Community <a href="https://hive.blog/trending/hive-189157" > Full Deportes </a>, I am pleased to share with all of you this series of exercises to train your abdominal muscles and shape your waist by burning the fat accumulated in that area.</div>

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|<center>https://steemitimages.com/640x0/https://cdn.steemitimages.com/DQme9z4kE6PDFh4MAXAax1pzgrqqXKmtRnHv3rTmGaJ8nWV/image.png</center>|
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<div class="text-justify"><div class="pull-left">Los abdominales son uno de los grupos de músculos más complicados para desarrollarlos, hay que ser sumamente disciplinado y determinado para lograr resultados verdaderamente buenos.</div>

<div class="text-justify"><div class="pull-right">The abs are one of the most complicated muscle groups to develop, you have to be extremely disciplined and determined to achieve really good results.</div>

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<div class="text-justify"><div class="pull-left">Los abdominales se trabajan de muchas formas, actualmente existen o se han desarrollado distintos métodos de entrenamientos para trabajar estos grupos musculares los cuales son bastante difíciles de desarrollar, no es tarea fácil tener un abdomen marcado, esto requiere de mucho esfuerzo, disciplina y horas de entrenamientos rigurosos.</div>

<div class="text-justify"><div class="pull-right">The abs are worked in many ways, nowadays there are or have been developed different training methods to work these muscle groups which are quite difficult to develop, it is not an easy task to have a marked abdomen, this requires a lot of effort, discipline and hours of rigorous training.</div>

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|<center>Ejercicio N° 1 -  Exercise N° 1  </center>|
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|<center>Mantener - Hold legs</center>|


|![VID-20210921-WA0011_1.gif](https://cdn.steemitimages.com/DQmSEG1dDzTjS2gUA2cLXutytz3sUX7s1WYgNrCZSNCKzBk/VID-20210921-WA0011_1.gif)|![VID-20210921-WA0011_2.gif](https://cdn.steemitimages.com/DQmP8WXEoQYdWoUitmGSy8gz9B3jaBY6skEhCegRRSN4RYK/VID-20210921-WA0011_2.gif)|![VID-20210921-WA0011_3.gif](https://cdn.steemitimages.com/DQmXRh2BWW45ro8xQChyQQNonZeZYtEpbqb7c3WCEJByN7H/VID-20210921-WA0011_3.gif)|
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<div class=pull-left>Este tipo de ejercicios es muy bueno para fortalecer la zona lumbar y trabajar todos los músculos abdominales, lo recomiendo para quemar la grasa acumulada en los laterales de la cintura y la zona de la barriga baja.</div><div class=pull-right>This type of exercise is very good for strengthening the lower back and working all the abdominal muscles, I recommend it to burn the fat accumulated on the sides of the waist and the lower belly area.</div>

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|<center>Ejercicio N° 2 -  Exercise N° 2</center>|
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|<center>Crunch    -  Crunch</center>|


|![VID-20210921-WA0013_1.gif](https://cdn.steemitimages.com/DQmcKBzoyMqMgoDL68NEQTKU7wgLmp2o3gBa1Tf5jHJNY4B/VID-20210921-WA0013_1.gif)|![VID-20210921-WA0013_2.gif](https://cdn.steemitimages.com/DQmfStfctBAuq7YfCNp8nnaDWv2YpTJAA3CH3pKqr1KhYdr/VID-20210921-WA0013_2.gif)|![VID-20210921-WA0013_3.gif](https://cdn.steemitimages.com/DQmW8P6jr4rWhjvbQ1mYgS4NxN8uR7u1btmnHePwbiq1THa/VID-20210921-WA0013_3.gif)|
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<div class=pull-left>Esta variación de crunch es muy buena para trabajar los músculos medio y bajos de los abdominales, es un ejercicios en el cual puedes quemar gran cantidad de grasa en la zona de la cintura.</div><div class=pull-right>This crunch variation is very good for working the middle and lower abdominal muscles, it is an exercise in which you can burn a lot of fat in the waist area.</div>

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|<center>Ejercicio N° 3 -  Exercise N° 3</center>|
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|<center>Levantamiento de piernas - Leg Raises</center>|

|![VID-20210921-WA0013_13.gif](https://cdn.steemitimages.com/DQmRnBGc2tUMrJS4Ur2s7dt74y3Vr95wAYTnqpeNvXcFpkE/VID-20210921-WA0013_13.gif)|![VID-20210921-WA0013_11.gif](https://cdn.steemitimages.com/DQmYzBCTaj3TmxdLPE8jKYGj23RHd2zLB7vj529Da7sh6KV/VID-20210921-WA0013_11.gif)|![VID-20210921-WA0013_12.gif](https://cdn.steemitimages.com/DQmPiWiptSyrM56Zpkpx18q1VUbvJ8GyHM4P2VxMe4JmpV1/VID-20210921-WA0013_12.gif)|
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<div class=pull-left>Este ejercicio es muy bueno  para entrenar y fortalecer la zona abdominal el cual te permite trabajar totalmente todos los músculos el abdomen, este ejercicios te garantiza resultados óptimos en un período de tiempo determinado.</div><div class=pull-right>This exercise is very good for training and strengthening the abdominal area which allows you to fully work all the abdominal muscles, this exercise guarantees optimal results in a given period of time.</div>

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|<center>Ejercicio N° 4 -  Exercise N° 4</center>|
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|<center>Tijeretas - Scissors</center>|


|![VID-20210921-WA0013_7.gif](https://cdn.steemitimages.com/DQmbqV8fUoGQSb5UcKZvUHYmJS3cfkP3gNDhmNjVY1ZZ2V7/VID-20210921-WA0013_7.gif)|![VID-20210921-WA0013_5.gif](https://cdn.steemitimages.com/DQmd1nB5r6ndk5jYV8eHk6hq6kWnn1r5sY59c5Nopd8iSCC/VID-20210921-WA0013_5.gif)|![VID-20210921-WA0013_6.gif](https://cdn.steemitimages.com/DQmY8yyhZXZrFub7PnbQZ3KJxtkto2oZ7N93jYd8hpW5j7G/VID-20210921-WA0013_6.gif)|
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<div class=pull-left>Con este ejercicio trabajas  la zona media del abdomen y los oblicuos, es un ejercicios de resistencia y fuerza abdominal.</div><div class=pull-right>With this exercise you work the middle area of the abdomen and the obliques, it is an exercise of resistance and abdominal strength.</div>

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<center>***Ama - Vive - Agradece***</center>


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jennyarte	27,372,123,734	100%
aventurerasbike	10,355,592,899	100%
counterterrorism	34,723,245,790	21.5%
hmviolinista	2,813,625,636	21.5%
gisland	691,418,821	30%
mahuampionlinemg	971,241,340	43%
marile21	2,662,564,153	21.5%
janettbrito76	942,427,846	4.3%
ele.art	694,688,533	43%
edcraft	1,481,896,356	43%
mocha15	8,612,332,397	50%
panmonagas	1,444,273,581	21.5%
lunasilver73	1,029,863,247	21.5%
doriangel	1,242,213,096	21.5%
nabu.doconosor2	550,390,495	21.5%
josueprime	1,340,634,045	21.5%
gislandpoetic	652,625,776	12.9%
macolina69	533,637,726	21.5%
leonmaster	1,161,319,804	100%
rencongland	2,153,958,688	8.6%