Saludo querida comunidad de full deportes, en el dÃa de hoy tengo el placer de compartir una nueva rutina desde mi casa, en el cual comparto una rutina para quemar y poner bien tonificado ese abdomen; mis queridos amigos realice 5 movimientos super intensos para trabajar esa zona la idea de esta rutina es que sea constante tipo circuito sin descanso, solo se tendrá un pequeño descanso entre series de 20 segundos, esta rutina la realice en 4 series de 20 repeticiones en cada movimiento, asà que mis amigos los invitó a ver toda mi rutina completa y espero que les guste sin añadir más empecemos.
Greetings dear community of full sports, today I have the pleasure to share a new routine from my home, in which I share a routine to burn and put well toned that abdomen; my dear friends perform 5 super intense movements to work that area the idea of this routine is that it is constant circuit type without rest, you will only have a small break between sets of 20 seconds, this routine is performed in 4 sets of 20 repetitions in each movement, so my friends I invite you to see all my complete routine and I hope you like it without adding more let's start.
Calentamiento/Heating
calentamiento, realice rotación de tronco durante 2 series de 45 segundos.
warm-up, perform trunk rotation for 2 sets of 45 seconds.
Rutina./ Routine.
Crunch con toque en el pie. /Crunch with touch on the foot.
Primer movimiento, realice crunch con toque en el pie, ejercicio que me ayuda a trabajar completamente toda la zona media ya que comprimo todo el abdomen al momento de dar toque con mis pies, lo realice en 4 series de 20 repetición.
First movement, perform crunch with touch on the foot, exercise that helps me to completely work the entire middle area as I compress the entire abdomen at the time of giving touch with my feet, I did it in 4 sets of 20 repetitions.
Puente con toque de pie. /Bridge with foot touch.
Segundo movimiento, puente con toque en el pie; es parecido al anterior ejercicio, pero lo realice en plancha alta boca arriba lo realice en 4 series de 20 repeticiones.
Second movement, bridge with touch on the foot; it is similar to the previous exercise, but I performed it in high plank face up in 4 sets of 20 repetitions.
Crunch con rotación de tronco./Crunch with trunk rotation.
Tercer movimiento, en el siguiente ejercicio seguà trabajando mi abdomen con un crunch con rotación de tronco, excelente movimiento que se enfoca mucho en el abdomen, lo realicé en 4 series de 20 repetición.
Third movement, in the next exercise I continued working my abdomen with a crunch with trunk rotation, excellent movement that focuses a lot on the abdomen, I did it in 4 sets of 20 repetitions.
Plancha alta + empuje de cadera. /High plank + hip thrust.
Cuarto movimientos, realice plancha alta lateral con empuje de cadera, exigente ejercicio que se enfoca en lo oblicuos, lo realice en 4 series de 20 repetición.
Fourth movements, perform high lateral plank with hip thrust, a demanding exercise that focuses on the obliques, perform it in 4 sets of 20 repetitions.
Plancha alta + flexión de rodilla hacia adelante y lateral. /High plank + forward and lateral knee bend.
Quinto movimiento, en el siguiente ejercicio hice plancha alta con flexión de rodilla hacia adelante y lateralmente; increÃble movimiento que tiene doble función ya que se enfoca en la parte frontal del abdomen y la parte lateral llamada oblicuos, lo realicé en 4 series en 20 repetición.
Fifth movement, in the following exercise I did high plank with knee flexion forward and laterally; incredible movement that has double function as it focuses on the front part of the abdomen and the lateral part called obliques, I did it in 4 series in 20 repetitions.
Querida comunidad me despido compartiendo este intenso y efectiva rutina para quemar grasa y tonificar el abdomen, les recuerdo que es un circuito en el cual realice 5 movimientos uno detrás de otro sin descansar, solo se tomara un pequeño descanso entre series de 20 segundos, como pudieron observar hice un breve calentamiento en la zona que yo me iba a enfocar a trabajar, les recuerdo complementar cada rutina con una excelente alimentación balanceada e hidratarse, espero que les sea de su agrado y nos vemos en otra publicación.
Dear community I say goodbye sharing this intense and effective routine to burn fat and tone the abdomen, I remind you that it is a circuit in which I made 5 movements one after another without resting, just take a short break between sets of 20 seconds, as you could see I did a brief warm up in the area that I was going to focus to work, I remind you to complement each routine with an excellent balanced diet and hydrate, I hope you like it and see you in another publication.
Video realizado desde teléfono Alcatel idol. / Video made from Alcatel idol phone.
Videos convertidos en gifs enlace
Separadores y ediciones hechas en Canva. / Separators and editions made in Canva.
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https://twitter.com/vivianafitness3/status/1666664322431438849?t=GOfk05qfqlxtJL-dprYP_w&s=19
Excelente rutina amiga..sigues rompiéndola en la comunidad con tus excelentes publicaciones
Genial su rutina de abdominales y combinadas, mucho mejor. Siempre en constante búsqueda de opciones y creando con creatividad original.
Felicitaciones por eso.
Sigamos.
¡Saludos!