Rutina de abdominales en casa para fortalecer y eliminar el tejido graso por @cristzullys / Abs Routine at Home to Strengthen and Eliminate Fat Tissue by @cristzullys
♥️¡Hola comunidad de Hive!♥️
♥ ️Hello Hive Community! ♥ ️
Bienvenidos a mi Blog @cristzullys
Bienvenidos a mi Blog @cristzullys
Hello dear friends and members of the @Hive and @Fulldeportes community, today I am happy and pleased to share with you a new Blog with a routine of abdominal exercises to strengthen the area and also eliminate the fatty tissue that generally reserve in this part of our body. The abdominals are simple and easy exercises to perform anywhere and that we can also combine with objects and adjust according to the level of resistance that we maintain and that also knowing how to combine them, we can work different areas of our body. I hope you can have your time to do them and thus achieve a more active and healthy life together, let's start ...
Rutina de abdominales en casa para fortalecer y eliminar el tejido graso / Abs routine at home to strengthen and eliminate fatty tissue
🕑 Estiramientos y calentamiento / Stretching and warm-up 🕑
Before starting any movement of our physical activity, it is important and advisable to prepare our muscles and joints, so that they can be ready when it comes to exerting force with each exercise. Then, we will begin by doing a warm-up, and basic stretching, doing the movements on each side in a time of 10 seconds for each part of the body.
Levantamiento en bloque/Block lifting
This exercise consists of laying on the back and bending the legs, bringing the arms behind the neck and lifting the upper part of the body en bloc. It is a type of abdominal that is used in high intensity routines. Control the movement of the arms, they must give balance so you must keep your elbows out. We can work this exercise in 5 series of 12 repetitions.
Piernas elevadas / Raised legs
With this exercise, we will position ourselves on our backs the same way and what we will do is raise the legs, without flexing, and lower them slowly until forming an angle of 45º between the legs and the ground. You can repeat this exercise about 20 times to work your lower abs.
Elevación de piernas con tijera /Scissor leg raises
In this exercise we will stay in the position prior to the other exercises. with the difference that we will cross our legs with if they were scissors, without touching the ground while we go down and if you want to add intensity we will keep our knees without bending. We can work this exercise in different series of 20 repetitions according to our resistance.
Flexión de piernas / Leg curl
Once we are on our back, bend the legs at the height of the abdomen and place the arms at the nape of the neck and raise the upper body. Repeat 20 times.
Toques al talón / Heel touches
Maintaining the previous position with the knees bent and the feet supported on a mat or flat surface. We will place the arms along the body, extended. Raising the trunk just a few inches off the ground, bring it to the right, seeking to touch the heel. Hold the contraction for two seconds, return to the starting position, and switch sides. Repeating it 15 times in 4 alternating series.
It is an immense pleasure to be able to share this exercise routine that I do daily at home with the intention of continuing to improve the resistance in my entire body and in this way to improve my lifestyle, which is extremely important to enjoy good health. We only need good health, a positive attitude and the desire to eat the world to achieve our dreams regardless of their size, because anything is possible. Without a doubt, exercising helps us in many things, but above all it helps us to stay stress-free and also contribute to our self-esteem and emotional health, so if you are about to start, do not wait for Monday, the time is today. I hope it works for you as much as it does for me. See you in a next blog loaded with more good vibes for everyone.
Todas las fotos son de mi propiedad / Tomadas con mi equipo celular UMIDIGI 7S con la ayuda de mi hermana @fabianag
All photos are my property / Taken with my UMIDIGI 7S cell phone with the help of my sister @fabianag