Happy Saturday dear community of full sports, again I want to share an excellent routine to work the entire middle area, helping to burn fat and tone the abdomen, just 4 movements in 4 sets of 20 repetitions, a routine that can be performed anywhere without weights or other tools; I invite you to see my entire routine without adding more let's start.
Calentamiento /Warm up
Primer movimiento escalador 2 series de 20 repetición, ponerse en plancha alta luego llevar las rodillas hacia el pecho de forma dinámica.
First movement: 2 sets of 20 repetitions, get into a high plank then bring your knees to your chest in a dynamic way.
Segundo movimiento plancha baja con extensión de pierna lateral, consiste en realizar una plancha baja llevando la pierna de forma lateral hacia adelante, realizar 20 repeticon e 2 series.
Second movement low plank with lateral leg extension, consists of performing a low plank by bringing the leg laterally forward, perform 20 repetitions and 2 series.
El tercer movimiento es abdominal de pies, consiste en flexionar un poco las rodillas y comenzar a girar el tronco de un lado a otro.
The third movement is the abdominal movement of the feet, which consists of bending the knees a little and starting to rotate the trunk from one side to the other.
Rutina./Routine.
Crunch sin peso.
Crunch without weight.
Primer movimiento es crunch, consiste en estar acostado y elevar el tronco a 90° sin subir las piernas mantener equilibrio con los brazos, hacer 20 repeticiones en 4 series.
First movement is crunch, it consists of lying down and raising the trunk to 90° without raising the legs, keeping balance with the arms, do 20 repetitions in 4 series.
Elevación de tronco con toque en las piernas.
Trunk lift with touch on the legs.
El segundo movimiento es elevación de tronco con toque en las rodillas, consiste en estar acostado con las piernas elevadas bien derechas, luego comenzar a elevar el tronco realizando un toque en las piernas y luego llevar los brazos hacia adelante entre las piernas, realizar 20 repetición en 4 series.
The second movement is trunk elevation with a touch on the knees, consists of lying down with your legs raised straight, then begin to raise the trunk with a touch on the legs and then bring the arms forward between the legs, perform 20 repetitions in 4 sets.
Tercer movimiento bicicleta.
Third bicycle movement.
Tercer movimiento, fue bicicleta movimiento que realiza sentada apoyando los brazos, luego comenzar a mover las piernas con los pies en puntas en forma de bicicleta como pedaleando, realizar 20 repetición en 4 series.
Third movement, it was bicycle movement that performs sitting supporting the arms, then start to move the legs with the feet on tiptoes in the form of bicycle as pedaling, perform 20 repetitions in 4 series.
Cuarto movimiento plancha baja.
Fourth movement low plank.
En el cuarto movimiento realice plancha baja por 30 segundos, en las 4 series, consiste en colocarse boca abajo apoyando los ante brazos manteniendo la espalda derecha y comprimiendo el abdomen.
In the fourth movement, perform a low plank for 30 seconds, in the 4 series, consisting of lying face down supporting the forearms keeping the back straight and compressing the abdomen.
I say goodbye dear community sharing this excellent routine to work the entire middle area without weight, the best thing is that you can perform this routine at home, there are only 4 movements performed in 4 sets of 20 repetitions, remembering to leave a rest time of 10 seconds between sets, well if I extend more see you in another publication.
Alactel idol phone.//Ediciones y banner desde canva./editions and banners from canva.
