馃憢Buenas tardes para la Mejor Comunidad de Hive! Hoy les traigo 4 ejercicios para fortalecer la Zona Media, nuestro CORE, tan importante para entrenar de forma segura y evitar lesiones!
馃憢Good afternoon to the Best Hive Community! Today I bring you 4 exercises to strengthen the Middle Zone, our CORE, so important to train safely and avoid injuries!
Para estos ejercicios no vamos a necesitar elementos, con el propio peso del cuerpo y una colchoneta o MAT, vamos a poder realizarlos.
La Zona Media es un conjunto de m煤sculos ubicados en el Centro del cuerpo y son posiblemente los m谩s importantes del cuerpo. Ya que cubren nuestros 贸rganos del vientre y adem谩s nos permite fijar nuestro cuerpo a la hora de realizar otros ejercicios de Brazos y Piernas como son las Sentadillas, Flexiones de brazos, etc茅tera. Y aunque no tengan una incidencia directa, nos permite mantener la espalda recta a la hora de hacer una Flexi贸n de Brazos y la espalda recta en una Sentadilla.
A diferencia de los tradicionales crunches o Sit ups, en este caso trabajamos sobre la Anti-Extensi贸n y Anti-Rotaci贸n del torso, generando una activaci贸n de nuestro CORE, incluyendo abdominales, paravertebrales y Gluteos.
For these exercises we are not going to need any equipment, we can do them with our own body weight and a mat.
The Core Zone is a group of muscles located in the center of the body and are possibly the most important in the body. They cover our abdominal organs and also allow us to fix our body when doing other arm and leg exercises such as squats, push-ups, etc. And although they do not have a direct impact, they allow us to keep our back straight when doing a push-up and our back straight when doing a squat.
Unlike traditional crunches or sit-ups, in this case we work on the Anti-Extension and Anti-Rotation of the torso, generating an activation of our CORE, including abdominals, paravertebrals and glutes.
These exercises are very complex in terms of coordination and technique, so they place a significant demand on our muscles. And it is necessary to stretch them after doing them. I recommend about 20" per muscle, taking deep breaths to stretch our fibers.
鈻讹笍 3Speak
鈻讹笍 3Speak
