Entrena y mejora tu abdomen 馃挭馃徏[SPA馃嚮馃嚜] | Train and improve your abs 馃挭馃徏 [ENG馃嚭馃嚥]
Entrena y tonifica tu abdomen a煤n mas馃挭馃徏[SPA馃嚮馃嚜][ENG馃嚭馃嚥]
Train and tone your abdomen even more馃挭馃徏[SPA馃嚮馃嚜][ENG馃嚭馃嚥]
Good morning fellow hive members and members of SWC, I'm Brayan
@hidekinagatari , This time I want to share with you a different way to train the abs, as we are used to train them alone and forget that it is also a muscle and for its growth and strengthening we must also add weight to our abs training. Although some exercises are already known, I wanted to show you another effective way to develop them, and not only that, also training them in this way will help us in other movements such as some static movements such as plank, front lever or handstand, and will also help us when we enter ballasted exercises such as pull-ups or dips, it will give us a better stabilization and will facilitate the execution of these exercises 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina como bien ya dije antes, los ejercicios ser谩n lastrados, y por eso todos tienen que ser realizados de una manera controlada para no perder equilibrio o la t茅cnica. De todos los ejercicios se realizar谩n 4 series pero si en la 3ra serie ya hacemos muy pocas repeticiones o nos cuesta aguantar, pueden quitarse el lastre y hacer la 4ta serie sin lastre y haciendo las repeticiones o el aguante hasta el fallo 馃挭馃徏.
In this routine as I said before, the exercises will be weighted, and therefore all have to be performed in a controlled manner so as not to lose balance or technique. All the exercises will be performed in 4 series but if in the 3rd series we already do too few repetitions or it is difficult to hold, you can remove the ballast and do the 4th series without ballast and doing the repetitions or holding until failure.馃挭馃徏
Ejercicio 1:
Aguantes de l-sit en barra - m谩ximos segundos x4 series.Ejercicio 2:
Elevaciones de l-sit en barra - m谩ximas repeticiones x4 series.Ejercicio 3:
Elevaciones de l-sit en paralelas - m谩ximas repeticiones x4 series.Ejercicio 4:
Aguantes de l-sit en paralelas - m谩ximo aguante x4 series.Ejercicio 5:
Elevaciones de pierna en suelo - m谩ximas repeticiones x4 series.Ejercicio 6:
Aguantes de hollow body - m谩ximo aguante x4 series.Ejercicio 7:
Elevaciones de pierna sentado - m谩ximas repeticiones x4 series.
Exercise 1:
Holds of l-sit in bar - maximum hold x4 sets.Exercise 2:
Elevations of l-sit in bar - maximum repetitions x4 sets.Exercise 3:
Parallel l-sit elevations - maximum repetitions x4 sets.Exercise 4:
Holds of l-sit in parallel - maximum hold x4 sets.Exercise 5:
Leg raises on the floor - maximum repetitions x4 sets.Exercise 6:
Hollow Body holds - Max hold x4 sets.Exercise 7:
Seated leg raises - maximum repetitions x4 sets
CORTOMETRAJE 馃幀
Bueno compa帽eros, est谩 fue mi rutina que les comparto hoy, espero que les haya gustado y puedan probar entrenar de esta manera, siempre va a ser efectivo utilizar distintos m茅todos de entrenamientos para desarrollar m煤sculos o marcar tus abdominales o ganar fuerza, no hay que quedarse con los mismos ejercicios siempre o ejecutarlos de las mismas maneras, siempre hay que cambiar los m茅todos de entrenamientos para un 贸ptimo desarollo.馃憢馃徑
Well fellows, this was my routine that I share with you today, I hope you liked it and you can try to train in this way, it will always be effective to use different training methods to develop muscles or mark your abs or gain strength, you should not stay with the same exercises always or execute them in the same ways, you should always change the training methods for optimal development.馃憢馃徑
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