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Rutina de Abs, no olvides tus abdominales / Abs routine, don't forget your abdominals by viviana.fitness

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hive-189157 · @viviana.fitness ·
$29.35
Rutina de Abs, no olvides tus abdominales / Abs routine, don't forget your abdominals
<center>

[![](https://ipfs-3speak.b-cdn.net/ipfs/bafkreiealwadfzdlj3y7mq6x5oiggvbff4rfhudh36vg4efutrwbozywfe/)](https://3speak.tv/watch?v=viviana.fitness/bmlpyygk)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=viviana.fitness/bmlpyygk)

</center>

---

<center>


![Abs Viviana Fitness-Cover.jpg](https://files.peakd.com/file/peakd-hive/viviana.fitness/23w2qGzMDnrzXfWP3WszCxLmB3ZsCSheKsNr7eeGgs1FrRMEpBAuiHdZ4eocbsQdBDP2X.jpg)


</center>

---

<center>  



</center>  
 
<center> <div class="phishy"><h1> Hola HIVE | HELLO HIVE</em></h1></div></center>  
<div class=text-justify>  
<div class=pull-left>  
 
Sin duda alguna, tener un abdomen plano es muy difícil, no solo lograrlo sino mantenerlo, es la primera  parte del cuerpo que engorda cuando comemos mucho, incluso yo que hago mucho ejercicio, me es muy cambiante la condición de mis abdominales según lo que he comido en el mismo día, si he dejado de entrenar un par de días, y en el caso de las mujeres influye nuestro período menstrual y  hasta la genética. 

</div>  
  
<div class=text-justify>  
 
<div class=pull-right>  
 
Undoubtedly, having a flat abdomen is very difficult, not only to achieve it but to maintain it, it is the first part of the body that gets fat when we eat a lot, even I who do a lot of exercise, the condition of my abs is very changeable depending on what I have eaten on the same day, if I have stopped training a couple of days, and in the case of women it influences our menstrual period and even genetics.

 
</div>  
 

 
<center>  
 


</center>  

<center>


https://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png  

</center>  
 
<div class=text-justify>  
<div class=pull-left>  
 

El abdomen que he logrado me ha costado 5 años de entrenamiento constante de lunes a sábado. Así que podrán imaginar que es de mucho entrenamiento y mucho tiempo. Antes era muy barrigona, y todavía me falta trabajo para donde quiero 
llegar, pero si estoy mucho mejor que antes.

No se rindan!!!

</div>  
 
<div class=text-justify>  
<div class=pull-right>  
 


The abdomen I have achieved has taken me 5 years of constant training from Monday to Saturday. So you can imagine that it is a lot of training and a lot of time. I used to have a big belly, and I still have a lot of work to do to get to where I want to be, but I am much better than before. 
but I am much better than I was before.

Don't give up!



</div>  


<center>  
 

</center>  
 
https://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png  
 
 
 
<center>  
 
 
</center>  
 
<div class=text-justify>  
 
<div class=pull-left>  
 
La alimentación es muy importante, ya que ella puede jugar a favor o en contra de alcanzar un abdomen plano y marcado, porque nos exige dejar de consumir ciertos alimentos que nos inflaman, o nos inducen a acumular grasas, y sobre este tema hay mucho contenido e información especializada y es recomendable seguir las instrucciones de un nutricionista.

También influyen mucho el ejercicio, entrenar, hay que entrenar fuerte y dedicarle tiempo a eso.


Con paso de los años me han ayudado las variaciones de las abdominales como las que ven en el video, las planchas isométricas son intensas, pero les juro que son muy efectivas, y por último pero no menos  importante, las abdominales con peso, las realizo con cuidado, igualmente hay gimnasios con máquinas para eso, pero cuando haces abdominales con peso, más lo anterior y una sana alimentación, el resultado es increíble. Eso si, mucho enfoque y paciencia.

</div>  
 
<div class=text-justify>  
<div class=pull-right>  
 
Food is very important, because it can play for or against achieving a flat and marked abdomen, because it requires us to stop consuming certain foods that inflame us, or induce us to accumulate fat, and on this subject there is a lot of specialized content and information and it is advisable to follow the instructions of a nutritionist.

Exercise also has a great influence, training, you have to train hard and dedicate time to it.


Over the years I have been helped by the variations of crunches like the ones you see in the video, the isometric planks are intense, but I swear they are very effective, and last but not least, the weighted crunches, I do them carefully, there are also gyms with machines for that, but when you do weighted crunches, plus the above and a healthy diet, the result is amazing. That said, a lot of focus and patience.


</div>  
 

 
 
https://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png  
 

 
 
 
</div>  
 

 
 
<div class=text-justify>  
<div class=pull-left>  
 
Ahora los invito a ver esta Rutina Abs, son ejercicios no tan complicados, pero al hacerlo con 1 minuto o 30 segundos, sentirán el trabajo. Pueden hacerlo una ronda o las que quieran. Aquí hice:

* Abs Flexión y extensión de rodillas
* Abs Toques de pie
* Abs Elevación simultánea de tronco y rodillas 
* Abs Elevaciones de piernas alternado
* Plancha con elevación de rodilla
* Plancha Clásica
* Plancha a palanca larga con retroversión pélvica




</div>  
 
<div class=text-justify>  
<div class=pull-right>  
 
 
Now I invite you to see this Abs Routine, they are not so complicated exercises, but by doing it with 1 minute or 30 seconds, you will feel the work. You can do one round or as many as you want. Here I did:

* Abs Knee flexion and extension
* Abs Foot touches
Abs Simultaneous trunk and knee lifts * Abs Alternating leg lifts 
* Abs Alternating leg lifts
* Plank with knee lift * Classic Plank
* Classic Plank
* Long lever plank with pelvic retroversion 
* Long lever plank with pelvic retroversion 
* Long lever plank with pelvic retroversion



</div>  
 
 
<center>


![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKYPHyv74A628XepbYGgDfQhXe6K1GLTdMueD3zrgGtftXSR11f4CurvXyCN9cr.png)



![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKVW86t1wivVc5ySTTg5GnZmdh56Qpt5hdGSiyqCqHc8gjaDMgKFgQ7nUjuT9Bo.png)



![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKLuM6zfjzmoM9742XrPAuVpaLeaYP1FLD5yhC8aytQCeg85c5VgNQgG6dbdvMy.png)





![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKPmVKEidA7gAV7HnMHSFpGQg4weDmeLpBjZUL9pUGrM96dBwiuimddoMn8aoqg.png)




![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKRCnFNuZ7iupAaUjmHsrPFNPsTCa8NUYj63m6vGF3keepSmCTgUMZXm6GNKcRT.png)


![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/244AAhM8xHd3DanbhUpXkWAFnEE943nAnsy4YywzModpxcmsSkXjALyBTn4WWSNCqkpQG.png)



![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/48me7aefvGunFm8vYYQvpp2QYo7mNJZhiNrXXek4Qe7ozrdEB1G2XibXd1F38QBguE.png)





 </center>  
 
 
 
 
 
 
 
<center>  
 
 
 
https://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png  
 <center>

 
 Recursos utilizados en esta Publicación:

|Fotos/video|Camarógrafa|Plataforma|Editor de Video|
|-|-|-|-|
|Redmi Note 8|Yo misma|3Speak|Capcut para Pc|



|Portada|Collage de Fotos|Música|Traductor|
|-|-|-|-|
|Canva|InShot|[Pixabay ](https://pixabay.com/es/music/optimista-rock-it-21275/)|Deepl|




 

 
 
 
Mi redes sociales / My social networks:













 
 [![Logo tamaño80px.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AK6XNekNkdjDvuH8WmHDVRj9nbccZZCANJFq2KBZSGiYoSucSYwGbYBWAponf4h.png)](https://www.instagram.com/vivianajimenez2005/)
 

[![3speak 80px.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKAoVYoXexyLEXxB2m7mxLNdSjrpmZJ66Yubeq3WbpcxWvUzhGaV26AGmaumCRh.png)](https://3speak.tv/user/viviana.fitness)
 




 Resources used in this publication:

|Photos/video|Camerographer|Platform|Video Editor|
|-|-|-|-|
|Redmi Note 8|Myself|3Speak|Capcut for Pc|



|Portada|Picture Collage|Music|Translator|
|-|-|-|-|
|Canva|InShot|[Pixabay ](https://pixabay.com/es/music/optimista-rock-it-21275/)|Deepl|





</center>

---

▶️ [3Speak](https://3speak.tv/watch?v=viviana.fitness/bmlpyygk)
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properties (23)
authorviviana.fitness
permlinkbmlpyygk
categoryhive-189157
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Así que podrán imaginar que es de mucho entrenamiento y mucho tiempo. Antes era muy barrigona, y todavía me falta trabajo para donde quiero \r\nllegar, pero si estoy mucho mejor que antes.\r\n\r\nNo se rindan!!!\r\n\r\n</div> \r\n \r\n<div class=text-justify> \r\n<div class=pull-right> \r\n \r\n\r\n\r\nThe abdomen I have achieved has taken me 5 years of constant training from Monday to Saturday. So you can imagine that it is a lot of training and a lot of time. I used to have a big belly, and I still have a lot of work to do to get to where I want to be, but I am much better than before. \r\nbut I am much better than I was before.\r\n\r\nDon't give up!\r\n\r\n\r\n\r\n</div> \r\n\r\n\r\n<center> \r\n \r\n\r\n</center> \r\n \r\nhttps://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png \r\n \r\n \r\n \r\n<center> \r\n \r\n \r\n</center> \r\n \r\n<div class=text-justify> \r\n \r\n<div class=pull-left> \r\n \r\nLa alimentación es muy importante, ya que ella puede jugar a favor o en contra de alcanzar un abdomen plano y marcado, porque nos exige dejar de consumir ciertos alimentos que nos inflaman, o nos inducen a acumular grasas, y sobre este tema hay mucho contenido e información especializada y es recomendable seguir las instrucciones de un nutricionista.\r\n\r\nTambién influyen mucho el ejercicio, entrenar, hay que entrenar fuerte y dedicarle tiempo a eso.\r\n\r\n\r\nCon paso de los años me han ayudado las variaciones de las abdominales como las que ven en el video, las planchas isométricas son intensas, pero les juro que son muy efectivas, y por último pero no menos importante, las abdominales con peso, las realizo con cuidado, igualmente hay gimnasios con máquinas para eso, pero cuando haces abdominales con peso, más lo anterior y una sana alimentación, el resultado es increíble. Eso si, mucho enfoque y paciencia.\r\n\r\n</div> \r\n \r\n<div class=text-justify> \r\n<div class=pull-right> \r\n \r\nFood is very important, because it can play for or against achieving a flat and marked abdomen, because it requires us to stop consuming certain foods that inflame us, or induce us to accumulate fat, and on this subject there is a lot of specialized content and information and it is advisable to follow the instructions of a nutritionist.\r\n\r\nExercise also has a great influence, training, you have to train hard and dedicate time to it.\r\n\r\n\r\nOver the years I have been helped by the variations of crunches like the ones you see in the video, the isometric planks are intense, but I swear they are very effective, and last but not least, the weighted crunches, I do them carefully, there are also gyms with machines for that, but when you do weighted crunches, plus the above and a healthy diet, the result is amazing. That said, a lot of focus and patience.\r\n\r\n\r\n</div> \r\n \r\n\r\n \r\n \r\nhttps://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png \r\n \r\n\r\n \r\n \r\n \r\n</div> \r\n \r\n\r\n \r\n \r\n<div class=text-justify> \r\n<div class=pull-left> \r\n \r\nAhora los invito a ver esta Rutina Abs, son ejercicios no tan complicados, pero al hacerlo con 1 minuto o 30 segundos, sentirán el trabajo. Pueden hacerlo una ronda o las que quieran. Aquí hice:\r\n\r\n* Abs Flexión y extensión de rodillas\r\n* Abs Toques de pie\r\n* Abs Elevación simultánea de tronco y rodillas \r\n* Abs Elevaciones de piernas alternado\r\n* Plancha con elevación de rodilla\r\n* Plancha Clásica\r\n* Plancha a palanca larga con retroversión pélvica\r\n\r\n\r\n\r\n\r\n</div> \r\n \r\n<div class=text-justify> \r\n<div class=pull-right> \r\n \r\n \r\nNow I invite you to see this Abs Routine, they are not so complicated exercises, but by doing it with 1 minute or 30 seconds, you will feel the work. You can do one round or as many as you want. Here I did:\r\n\r\n* Abs Knee flexion and extension\r\n* Abs Foot touches\r\nAbs Simultaneous trunk and knee lifts * Abs Alternating leg lifts \r\n* Abs Alternating leg lifts\r\n* Plank with knee lift * Classic Plank\r\n* Classic Plank\r\n* Long lever plank with pelvic retroversion \r\n* Long lever plank with pelvic retroversion \r\n* Long lever plank with pelvic retroversion\r\n\r\n\r\n\r\n</div> \r\n \r\n \r\n<center>\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKYPHyv74A628XepbYGgDfQhXe6K1GLTdMueD3zrgGtftXSR11f4CurvXyCN9cr.png)\r\n\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKVW86t1wivVc5ySTTg5GnZmdh56Qpt5hdGSiyqCqHc8gjaDMgKFgQ7nUjuT9Bo.png)\r\n\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKLuM6zfjzmoM9742XrPAuVpaLeaYP1FLD5yhC8aytQCeg85c5VgNQgG6dbdvMy.png)\r\n\r\n\r\n\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKPmVKEidA7gAV7HnMHSFpGQg4weDmeLpBjZUL9pUGrM96dBwiuimddoMn8aoqg.png)\r\n\r\n\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKRCnFNuZ7iupAaUjmHsrPFNPsTCa8NUYj63m6vGF3keepSmCTgUMZXm6GNKcRT.png)\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/244AAhM8xHd3DanbhUpXkWAFnEE943nAnsy4YywzModpxcmsSkXjALyBTn4WWSNCqkpQG.png)\r\n\r\n\r\n\r\n![image.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/48me7aefvGunFm8vYYQvpp2QYo7mNJZhiNrXXek4Qe7ozrdEB1G2XibXd1F38QBguE.png)\r\n\r\n\r\n\r\n\r\n\r\n </center> \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n<center> \r\n \r\n \r\n \r\nhttps://images.ecency.com/DQmcdnepJ5HRZeM9BL8M2XVkTJcCNicmkp1HPmQFbHnNurC/ilustracion_sin_titulo.png \r\n <center>\r\n\r\n \r\n Recursos utilizados en esta Publicación:\r\n\r\n|Fotos/video|Camarógrafa|Plataforma|Editor de Video|\r\n|-|-|-|-|\r\n|Redmi Note 8|Yo misma|3Speak|Capcut para Pc|\r\n\r\n\r\n\r\n|Portada|Collage de Fotos|Música|Traductor|\r\n|-|-|-|-|\r\n|Canva|InShot|[Pixabay ](https://pixabay.com/es/music/optimista-rock-it-21275/)|Deepl|\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n \r\n \r\nMi redes sociales / My social networks:\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n \r\n [![Logo tamaño80px.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AK6XNekNkdjDvuH8WmHDVRj9nbccZZCANJFq2KBZSGiYoSucSYwGbYBWAponf4h.png)](https://www.instagram.com/vivianajimenez2005/)\r\n \r\n\r\n[![3speak 80px.png](https://files.peakd.com/file/peakd-hive/viviana.fitness/AKAoVYoXexyLEXxB2m7mxLNdSjrpmZJ66Yubeq3WbpcxWvUzhGaV26AGmaumCRh.png)](https://3speak.tv/user/viviana.fitness)\r\n \r\n\r\n\r\n\r\n\r\n Resources used in this publication:\r\n\r\n|Photos/video|Camerographer|Platform|Video Editor|\r\n|-|-|-|-|\r\n|Redmi Note 8|Myself|3Speak|Capcut for Pc|\r\n\r\n\r\n\r\n|Portada|Picture Collage|Music|Translator|\r\n|-|-|-|-|\r\n|Canva|InShot|[Pixabay ](https://pixabay.com/es/music/optimista-rock-it-21275/)|Deepl|\r\n\r\n\r\n\r\n\r\n\r\n</center>","tags":["spanish","deportes","threespeak","fulldeportes","sport","fitness","salud","gym","workout","abs"]}}}"
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vote details (164)
@acesontop · 
Nice. I'm going to do some of them Monday at the gym.
👍  
properties (23)
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vote details (1)
@ancnoticias · 
Bastante explosivo amiga que buena condición tienes, la admiro como no tienes idea.
👍  
properties (23)
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@andreaelina · 
Lo que más me gusta de entrenar zona media es que no se necesitan muchos implementó para hacerlo, esta rutina está bastante cómoda para llevarla a cabo sin excusas, muchas gracias por compartir!!
👍  
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@viviana.fitness · 
Así es,amiga. Es muy completa para el abdomen y bueno, se puede hacer en cualquier momento y lugar ❤️🤜🤛
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@belug · 
Súper completa la rutina amiga! Me encantó! Abdominales es el grupo muscular que más me gusta entrenar (aunque ahora lo hago de manera muy tranquila, jeje). Tu rutina me viene excelente para las invertidas!
👍  
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@viviana.fitness · 
Ayyy gracias linda por el apoyo. Espero que sigas entrenado. Te sentirás súper bien 😘❤️
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@blas-training · 
Esa rutina está súper buena se ve que trabajas el corte muy intenso,saludos
👍  
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@danielrivas741 · 
Uuffss que buena rutina 
Para el abdomen estás fuerte 
Sigue trabajando así esos abdominales saludos y bendiciones 🙏❤️
👍  
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@viviana.fitness · 
Gracias 😌☺️
Amén y así será. Saludos ❤️
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@edwardveg · 
Haciendo esa rutina de abdomen vamos a amanecer al día siguiente sin podernos parar de la cama jaja. Muy buena la rutina, ¡gracias por compartirla! 💪
👍  
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@viviana.fitness · 
Jajaja así es 😂. Muchísimas gracias por el apoyo. Y vamos a seguir trabajando ❤️🤜🤛
👍  
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@fulldeportes3 · 
¡Muy buenos dias Viviana!

La última plancha realmente es quemadora; Lo vamos a intentar.
Una rutina excelente para hacerlo en cualquier momento del dia y trabajar una parte del cuerpo que a veces lo escapamos y es muy importante hacerlo.

Gracias por tus contenidos que son cada dia mejor.

Felicitaciones por eso.

¡Saludos!
👍  
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@viviana.fitness · 
Muchísimas gracias por la apreciación y si,se puede hacer en cualquier lado está rutina. Ahí vamos trabajando. Saludos y bendiciones
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@her18lux · 
Muy bueno el video, la edición, la explicación y todo! Felicitaciones @viviana.fitness, gran profesional!
Me causó gracia la traducción de google. Iron plates es la plancha para la ropa 😝. La plancha abdominal se le dice 'PLANK'. A mi me pasó en otros videos jaja.

Saludos y éxitos!
PD: La última plancha es mortal 😰
👍  
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@viviana.fitness · 
Jajajaja gracias por la corrección @her18lux. Y si,la última es bruta. Saludos
👍  
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@hivebuzz · 
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@jennyzer · 
De solo ver siento que ya me quema el abdomen, es una zona que quiero fortalecer rebloguearé este post para tenerla cerca ajaaj, gracias por compartir tus conocimientos.
👍  
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@viviana.fitness · 
Ayyy de verdad me alegra eso ❤️🥺🥺
Ya sabes, hazlo es muy buena y puedes empezar haciendola primero de 30 segundos todo y 3 rondas. Saludos y bendiciones
properties (22)
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@loren0110 · 
Hola amiga es notable el trabajo que vienes realizando tu cuerpo es bastante fitness, pienso que la estructura genética también juega un papel importante en como nos miremos , en mi caso no tengo problema con mi abdomen pero mis muslos si acumulan bastante grasa , me gustaría ver una rutina tuya con ejercicios para esa zona (caderas) para ponerla en práctica a ver cómo me va, saludos y bendiciones ...
👍  
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@viviana.fitness · 
Hola amiga. Estamos igual. En mi tren Inferior suelo acumular fácilmente grasa. Y tranquila. Tomare en cuanta tu caso una rutina para eso. Gracias y saludos linda 😗☺️😗
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@malos10 · 
Muy buena rutina de abdominales viviana!! 

yo cuando hago abdominales normalmente los trabajo con plancha o colgado en barra, casi no me gustan los que son acostados en el piso porque me matan en el coxis jaja
👍  
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@viviana.fitness · 
Parece que nunca se publicó mis respuestas de los últimos comentarios

Que lindo ver esto jejeje y si,los trabajos en planchas y colgados en la barra. Son brutales. Saludos ❤️😍
properties (22)
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@malos10 · 
Saludos!!
👍  
properties (23)
authormalos10
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vote details (1)
@omarrojas · 
Si queremos tener abdominales planos, observemos y practiquemos los ejercicios de nuestra amiga @viviana.fitness a cuyas acciones le pone mucha pasión y entrega. Excelentes movimientos para abdominales amiga, los cuales vigorizan todo el cuerpo. Éxitos.
👍  
properties (23)
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vote details (1)
@viviana.fitness · 
Gracias amigo @omarrojas. Por el apoyo y ahí vamos mejorando y trabajando para Hive 😍😘
properties (22)
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@poshtoken · 
https://twitter.com/1484196455719915527/status/1598503154676473861
<sub> The rewards earned on this comment will go directly to the people sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.</sub>
properties (22)
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@yennysferm71 · 
Excelente tu Post @viviana.fitness Me gustó todo... la rutina, la música, los efectos... Se nota la inversión del tiempo que le dedicas a aprender todo sobre la Creación de Contenido.

Felicitaciones  y un abrazo 🤗🤗
👍  
properties (23)
authoryennysferm71
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vote details (1)
@viviana.fitness · (edited)
Gracias mami @yennysferm71. Mejorando y aprendiendo ando. Gracias por tu apoyo ❤️❤️
👍  
properties (23)
authorviviana.fitness
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