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1. | parent_author | "" |
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parent_permlink | hive-189157 |
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author | edmundochauran |
---|
permlink | hagamos-una-rutina-para-definir-tonificar-y-fortalecer-la-zona-abdominal-desde-casa |
---|
title | "Hagamos una rutina para definir, tonificar y fortalecer la zona abdominal desde casa. " |
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body | "
Un saludo muy afectuoso y cargado de energía positiva y deportiva a la gran familia de @fulldepprtes, me siento muy agradecido de formar parte de la misma y día a día traerles mis rutinas de ejercicio. Cabe destacar que cada una de estas rutinas son elaboradas con mucho amor y pasión para que cada uno de ustedes logren esos objetivos tan anhelados en la obtención de los beneficios bien sean estos mentales, benéficos a nivel salud o en su efecto musculares y estéticos.
![IMG-20211018-WA0010.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/242DSpXyzX136oWrMHBM1KUEQsbqhoHvoGXbPvL9MrG39wQYtN6ntd7KT8e1FeY5nH2KT.jpg)
Hoy más que nunca vengo con mis ánimos por las nubes y es que si no estamos con el autoestima alta no podemos realizar ejercicios y que nuestro cuerpo lo reciba de buena manera ya que todo nuestras ganancias se definen por un estado de ánimo, así que vamos bastante buena vibra que lo que te traigo hoy seguramente te encantará.
https://files.peakd.com/file/peakd-hive/edmundochauran/23wCYpSeVRNoMyhSDdSm5LT6Bfs7iopcEG4N4197uhAaQWuytD1QWwWqEKZRMZ7VNjuTc.gif
El día de hoy me di la maravillosa tarea de elaborarles una rutina enfocada en trabajar la zona abdominal de nuestro cuerpo, empleando a fondo cada una de sus zonas para la obtención de beneficios tanto en definición muscular, tonificación muscular, fortalecimiento muscular, bajar de peso todo esto para lograr un abdomen plano y bien marcado sin necesidad de que sufras de rollitos o cauchitos como le solemos llamar a ess depósitos de grasas acumulados jajajaja (risas), todo esto podemos primero que nada eliminarlo y prevenirlo con el esta magnífica rutina de ejercicios abdominales, los músculos que trabajaremos o emplearemos a fondo serán los abdominales oblicuos, abdominales dorsales, el abdominal recto mayor, abdominal piramidal y abdominal transverso todos ellos entrarán en acción en súper rutina abdominal que constará de 3 ejercicios de alta intensidad muscular que nos pondrá a vibrar de manera brutal.
**Una ves ya teniendo en cuenta ¿el por qué y para que? de esta rutina, podemos empezar con nuestro pan de cada día previo a la rutina, y les habló específicamente de nuestras elongaciones musculares o también llamados estiramientos musculares, esto es de carácter obligatorio realizarlo ya que con ello irrigaremos suficiente ácido láctico en nuestros músculos, articulaciones y ligamentos; estos estiramientos deberán tener un lapso de 15 a 20 segundos por musculo así que empecemos con nuestro calentamiento previo acompáñame amado amigo de Hive y @fulldeportes**:
![IMG-20211018-WA0011.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23zkrZVQe8kLzyKi9o4NKEKetKmevpf9vtVJaJv95MXnjRbw5p3VWutF4ho8oapkamokY.jpg)
![IMG-20211018-WA0012.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/244AD4frp4PKEmkb91JKSfNDpmqRygLbBouvWiW4j1z9bhBq9PVqrBWDktqN1YtbHYrXm.jpg)
![IMG-20211018-WA0009.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/243fziAhVrJ1wLTXn3AYhr9mTZmA2gBm39EuW5xogG3xejEBpvhotdfU3by7ihzKuM5zB.jpg)
![IMG-20211018-WA0015.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23zvSGPkPbcqZASVEmgG82fXT6Tm51PvkqHRbfGsFxr6QYDbf9dLK9wQPpLNFQLGxsVW3.jpg)
![IMG-20211018-WA0014.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23zS4xLWe9KRNT5FwjaZunMk4s8XUUde6FVWczHi4re2VU1xuedM8ggBoPw3iQykFgwhr.jpg)
![IMG-20211018-WA0013.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/242NsYtXbXkMkfuAM1gFb4RW6hcQYhADN9NcJ9MCtQVj9ZdzYTVErDShQTgRTcBLNiYo6.jpg)
Ya estando listos y prestos a para la acción luego de tener el cuerpo preparado mentalmente y muscularmente puedo dar inicio a la rutina, así que vamos te invito a párate del sillón y dejes el modo sedentario de este momento ya que quedas en manos del mejor entrenador fitness virtual de @fulldeportes acá su humilde servidor @edmundochauran el único que te dice ponte los patines pa que me alcances, así que no te quedes atrás únete a mi ruta deportiva el día de hoy ya que te mostrare paso a paso y de manera muy detallada como ejecutar cada uno de estos ejercicios así que vente sígueme te aseguro que esto estará muy intenso **SIIIIIIIIIIIIII**:
**Ejercicio 1: Abdominales levantamiento de piernas**:
Aca en este ejercicio debo acostarme boca arriba en el suelo extendiendo mis piernas por completo dejándolas en forma recta y juntas, luego ubicar mis brazos a los costados de mi cuerpo y mis manos quedarán a la altura de mis glúteos, ojo las palmas de las manos deben estar bien apoyadas en el suelo conjuntamente con los antebrazos ya que esta será la clave para tener equilibrio a la hora de realizar cada repetición. Una ves adoptada esta posición de inicio procederé a elevar ambas piernas juntas dejándolas extendidas y separar mis glúteos y caderas del suelo en un movimiento lento y controlado hacia arriba, solo quedara apoyada del suelo la zona de mi espalda media, luego desciende igualmente de manera lenta y controlo dada volviendo a la posición inicial. De este ejercicios realizaremos 25 repeticiones en 5 series muy intensas, donde tomaremos descansos de un minuto por cada serie finalizada así que vamos con el primer ejercicio de este día a darle con todos los hierros:
![GIF-211018_111736.gif](https://files.peakd.com/file/peakd-hive/edmundochauran/242Y7gjq6Vt4UcV2ot4PTzhBCcV25QPP2HSEx2S682YEuf74ap6fzFYSQzXkmBbGLBYKZ.gif)
**Ejercicio 2: Abdominales de bicicleta**:
En este ejercicio primero que nada debo acostarme boca arriba en el suelo, luego colocare mis manos detrás de la cabeza entrelazando mis dedos, ubicare mis piernas con las rodilla flexionadas arriba de mi abdomen y dejaré bien apoyada mi espalda del suelo. Luego de adoptar esta posición inicial empezaré a realizar un movimiento como de pedaleo de bicicleta donde extenderé una pierna y recogeré la otra lo más que pueda y luego alterno el movimiento de manera continua a una intensidad alta, este ejercicio lo realizaremos de una forma diferente, ya que lo haremos por un lapso de dos minutos continuos en 3 series muy intensas, donde tomaremos descansos de 40 segundos para mantener la intensidad del trabajo:
![GIF-211018_112024.gif](https://files.peakd.com/file/peakd-hive/edmundochauran/23rzBBd8n1SLy1hAuEqL94nxgTZV9pzayoCLQYiQb613DoHNBCQn8UF8TeUHvFQ6bXkx4.gif)
**Ejercicio 3: Caminata sobre manos**:
En este ejercicio debo colocarme de pie separando los mismos más allá de la anchura de mis hombros, luego de ello colocare mis manos al frente de mi pectoral y mantendré mi espalda recta y alineada. Una ves ya adoptada esta posición de inicio procedo a inclinar mi torso hacia adelante hasta lograr colocar o apoyar mis manos en el suelo, luego realizare hasta 4 pasos caminando con mis manos hacia adelante y luego hacia atrás realizando este movimiento continuo hacia adelante y hacia atrás, esto lo haré de esta forma para no darle opción al abdomen a que descanse mucho sino que se mantenga la tensión muscular en el y el trabajo sea intenso. De este ejercicio realizaremos 25 repeticiones en 5 series, donde tomaremos descansos de un minuto por cada serie Finalizada pues vamos a la acción:
![GIF-211018_112128.gif](https://files.peakd.com/file/peakd-hive/edmundochauran/244KTafSGSABo1SCcVeD3QEroFFrhRWMDEzY8caadaWPV8ZEuvnptGir15eWjyU847bAg.gif)
Una ves finalizada nuestra rutina de ejercicios abdominales, procederemos a realizar nuestros ejercicios de elongación muscular y de flexibilidad muscular para liberar las cargas que adquirimos mediante el esfuerzo físico, con esto evitaremos calambres musculares, rigidez muscular y contracturas también que podemos presentar en el período de descanso, así como también te recomiendo comer tres cambures y tomar jugo de naranja para recuperar vitaminas y minerales que perdemos por el esfuerzo físico, cabe destacar que recomiendo de igual manera mantenerte bien hidratado antes, durante y después de cada ejercicio.
Me siento muy feliz y contento de haber culminado mi rutina de hoy acompañado de cada uno de ustedes, la alegría me embarga de una manera espectacular, siempre mi intención será traerles material de calidad para logren todos sus beneficios corporales, mentales y físicos que tanto desean, el darte un cariño a tu cuerpo una hora diaria por día a la semana no tiene precio, recuerden que con esto evitaremos enfermedades de colesterol, triglicéridos, obesidad, presión arterial entre otras que pueden atacarnos son previo aviso sin respetar edades ni géneros.
![IMG-20211018-WA0000.jpg](https://files.peakd.com/file/peakd-hive/edmundochauran/23zbVoT8XAyXkEuMUiBX19Zhww4UyyDw4844bLPWasiLHBrAUUbA87AERJ2gD6mN4W5a4.jpg)
Asi que no lo pienses más y únete al equipo campeón de @fulldeportes, el cuente con un excelente staff de entrenadores virtuales y conocedores del mundo del deporte que te harán vibrar con sus conocimientos y rutinas de altura, eso si recuerda que el mejor de todos se llama @edmundochauran el único que te dice ponte los patines pa que me alcances, hasta una próxima ocasión los quiero mucho **ASÍ QUE CHAOOOOOOOOOOOO**.
https://files.peakd.com/file/peakd-hive/edmundochauran/23ycwVW9QhR3Nx5UK3Tum15rbLUEqhYqf6yjENz3cf9Pk6htkba1qN4LJHWGQTFFiyC1P.gif
Todo el contenido que se encuentra en esta publicación es amplia-mente original del autor, cualquier duda y recopilación del mismo, deben hacer mención de mi persona.</div>
* El texto es original de: @edmundochauran.
* Todos los Derechos Reservados / @edmundochauran.
* Fotografías tomadas de mi telefono Huawei p30 lite y editadas con picArts.
* Los GIF son creados por la aplicación GIFshop.
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