Rutina para tus abs🔥[SPA🇻🇪] [ENG🇺🇲]
Routine for your abs🔥[SPA🇻🇪] [ENG🇺🇲]
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you an abdominal routine where we will focus on the entire abdominal box, from the lower part to the obliques, as it is very important to train these muscles since it is our base and stabilizer for all the exercises that we execute, although sometimes we forget this, it is vital to have a strong abdomen to keep us firm when we execute any exercise, especially those of strength as they keep us stable and with a good posture and thus avoid injury due to lack of abdominal strength. Also keep in mind that we must not only focus on one exercise, we must look for different angles and stimuli for a good development and we can have a strong abs and if you are looking for definition you must work all areas such as the obliques that are often forgotten by focusing only on the central part. Also keep in mind that if your goal is to define them you must not only train them, you must also have a very good diet because without it, it is very difficult and complicated to have a low percentage of abdominal fat since this area is one where most fat is concentrated, especially in men, so we have to give utmost importance to what we consume 💪🏼.
En esta rutina trabajaremos diferentes ejercicios, tanto en barra paralela, como en barra alta, en suelo y también añadi un ejercicio dinámico para añadir más dificultad a la rutina y hacer un diverso entrenamiento para poder tener un entrenamiento completo de abs. Este tipo de rutina la podemos realizar todos los días sin ningún problema y en cuanto a los descansos entre series, recomiendo entre 20 y 30 segundos para poder quemar aún mas nuestros abs 💪🏼.
In this routine we will work different exercises, both parallel bar, high bar, floor and also added a dynamic exercise to add more difficulty to the routine and make a diverse workout to have a complete abs workout. This type of routine can be performed every day without any problem and as for the breaks between sets, I recommend between 20 and 30 seconds to burn even more our abs 💪🏼.
Ejercicio 1:
Elevación de L completa con parada en medio - 10 repeticiones x4 series.Ejercicio 2:
Elevación lateral en barra alta - 10 repeticiones x4 series.Ejercicio 3:
Elevación lateral en paralela - 10 repeticiones x4 series.Ejercicio 4:
Elevación de rodillas hasta arriba - 10 repeticiones x4 series.Ejercicio 5:
Patada en L - 10 repeticiones x4 series.Ejercicio 6:
Plancha alternada - máximos segundos x4 series.Ejercicio 7:
Crunch tocando pies - 20 repeticiones x4 series.Ejercicio 8:
Elevación de rodilla de pie - 30 segundos x4 series.
Exercise 1:
Full L elevation with stop in the middle - 10 repetitions x4 sets.Exercise 2:
High bar lateral elevation - 10 repetitions x4 sets.Exercise 3:
Lateral elevation in parallel - 10 repetitions x4 sets.Exercise 4:
Knee elevation up - 10 repetitions x4 sets.Exercise 5:
L kick - 10 reps x4 sets.Exercise 6:
Alternating plank - maximum seconds x4 sets.Exercise 7:
Crunch touching feet - 20 repetitions x4 sets.Exercise 8:
Standing knee lift - 30 seconds x4 sets.
CORTOMETRAJE 🎬
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien sus abs y conseguir esos resultado que desean, ya sea obtener más fuerza o definirlos, es importante siempre mantenerlos fuerte para un mayor beneficio para múltiples ejercicios y poder realizar muchos otros con mayor estabilidad.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and can work well your abs and get those results you want, either get more strength or define them, it is important to always keep them strong for greater benefit for multiple exercises and to perform many others with greater stability.👋🏽*
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