Greetings dear community of full sports; in this new day I share a series of planks, is a perfect movement to work the abdomen, combine each exercise to define and strengthen my abdomen, I performed in 3 sets of 20 repetitions, always keep the abdomen compressed to feel more tension in each exercise, well my friends I invite you to see the whole routine I hope you like it without saying more I'll see you another time.
Rutina./ Routine.
Primer movimiento: plancha baja m谩s flexi贸n de rodillas hacia el pecho, es un ejercicio muy bueno para trabajar toda la zona abdominal, lo realice en 3 series de 20 repeticiones.
First movement: low plank plus knee flexion towards the chest, it is a very good exercise to work the whole abdominal area, I performed it in 3 sets of 20 repetitions.
Segundo movimiento: plancha baja m谩s elevaci贸n de piernas de manera lateral, en el siguiente ejercicio me enfoque mucho en mis oblicuos es muy importante trabajar esa zona para definir y fortalecer el abdomen, lo realice en 3 series de 20 repeticiones.
Second movement: low plank plus lateral leg raises, in the following exercise I focus a lot on my obliques, it is very important to work that area to define and strengthen the abdomen, I performed it in 3 sets of 20 repetitions.
Tercer movimiento: realice plancha alta, consiste en realizar sentadilla en cuadrupedia m谩s estiramiento de piernas, se realiza de manera pausada mientras se mantiene el abdomen comprimido, lo realice en 3 series de 20 repeticiones.
Third movement: perform high plank, it consists of performing a squat plus leg stretching, it is performed slowly while keeping the abdomen compressed, perform it in 3 sets of 20 repetitions.
Cuarto movimiento: realice plancha alta m谩s estiramiento de brazos, luego termine con flexi贸n de y extensi贸n de rodillas, buenismo movimiento para trabajar el abdomen por completo, lo realice en 3 series de 20 repeticiones.
Fourth movement: perform high plank plus arm stretch, then finish with knee flexion and extension, good movement to work the abdomen completely, perform it in 3 sets of 20 repetitions.
Quinto movimiento: realice plancha alta estiramiento de brazo con elevaci贸n de piernas, este movimiento ayuda a tener mucha tensi贸n en el abdomen, perfecto para fortalecer toda esa zona, lo realice en 3 series de 20 repeticiones.
Fifth movement: perform high plank arm stretch with leg elevation, this movement helps to have a lot of tension in the abdomen, perfect for strengthening the entire area, perform it in 3 sets of 20 repetitions.
I say goodbye dear community of full sports I share these series of planks that can be performed from home, each exercise is focused for the abdomen are very good all, I hope you like it and are encouraged to practice is home, without saying more see you another time.
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