It’s the voice of Aquiles of all the world. Abdominal markers, tablets, six pack, just the plan or what we want to call. But … Recall! No one can easily log in. Provides good nutrition, healthy habits and a basic ingredient of physical activity. And good part of this recipe passes by the abdominal owners, then easy to execute as failures to make due to lack of discipline and constancy. The list of owners that we will have at the end of this report will not be available, but you can help us to draw the towel and tie the truck to them.
Pero ¡ojo! Antech machacarte, convince to know some pawns about these abdominal urges, which only benefit from your goal of logging a future plane. For example, this type of training will serve to increase the strength and resistance of the abdomen, and thus increase the stability of the body, increase the deportation yield and prevent lesions in common areas such as lumbar pain, Helios Pareja Galáster explains. org af Entrenamiento y Nutrición Deportiva de la Escuela Real Madrid de la Universidad Europea.
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“We do not believe that the abdominal muscles are essential for health. The abdomen is composed of various muscles, commonly called” abdominals “, located in the anterior part of the trunk,” said Pareja.
The main muscles that make up the abdomen in front of the abdomen are the transverse, the abdominal rectum, the external oblique and the internal oblique, and this joint is imperative to maintain an adequate establishment of the central skeleton and favor a correct movement, ya sea de trabajo, en la vida diaria o en la pr Practice de algún deport, puntualiza el experto.
The abdominals can be practiced at home, without gym equipment
In addition, when working the abdominal muscles only solo intervals are in the ejaculation, so from the point of view of the core training of the core (deep muscles of the pelvis and column, abdominal muscles, lumbar muscles and glutes) the different categories of 3 anti-extension, anti-rotation and lateral flexion, commented by Jaime Casado, CEO of Reto Health and Performance, a company specialized in training and nutrition for the health and professional sports health.
Here are no excuses! Ya que estos eercicios se pueden practicar tanto en casa como un un gimnasio, and different versions y con versatadad the materiales: desde los classics in el suelo con una esterilla, con gomas elastics, con rueda, con TRX … hasta las nuevas tendencias about unstable surfaces, like the fitball, enfatiza el experto.
No to all, no to all
And although the variants of exercises to work the abdomen are the same for men and women, it should be noted that the frequency and the number of repetitions depend on the physical form of the person and not the sex, according to Pareja. To reduce the lesions should be limited those exercises with repetitive flexion-extension cycles (about all lumbar levels) and that include included overload, aggregation.
These are the repetitions as the serial number depends on the degree of complexity of the ownership. To start, the idon series performs isometric exercises (counter the muscle without movement) composed of 3 series of 10 seconds every one, matiza Casado.
To empezar, the best is to counter the muscle without movement
Another aspect to keep in mind is that, much to our chagrin, abdominal urges for solos are not magical, and the grass is not localized, as explained by Xus Sáez, personal trainer of Be You Fitness Experiences. “Obviously we help to have a toned abdomen, but we have to do more than just ABS, as we accelerate our metabolism to gain more fat, it has metabolic trainings or fat, and always accompanies a balanced diet.
Fix bugs the evitar has
The good results also depend on which cometas make mistakes at the time of training their abdominals. For example, the postures and the time of ejaculation at the time of realization are these properties, says Sáez. “Many times we tend to want to work fast enough, giving a correct technique,” he points out.
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For another drawer, you can in a moment give no results results and veas that do not appear the abdominal tablet dead. The first time the sea’s portion the arrival of the bugs of Julia Denner, the diet Adidas Runtastic:
• Geen estás comiendo bien nie. A definite abdomen will appear when the percentage of corporate grass is between 12-15% (the exact number depends on each person). For this, an adequate diet is important. Deja de lado el azúcar y el alkohol. I can recommend it to reduce the calorie intake in 300-500 al día.
• No one is training well. The ideal is mezclar y añadir gevarieerd a la routines de entrenamiento. To get rid of fat you can opt for short workouts, high intensity cardio or with the short body.
• Geen estás descansando lo sufficiente nie. The muscles needed time to recover and heal. Lo aanbeveel es tener días de descanso como part of your training routine. Machacarte can play against your tablet.
The most recommended abdominals
Once the panorama is clear, it will also be good to know that you have certain abdominal urges that you can do in a little while, at home and well done! These are the basic abdominals that I recommend the three specialists consulted by Vivo, Helios Pareja, Jaime Casado and Xus Sáez, and the Adidas Runtastic app.
1
Roll-up modification
Túmbate boca arriba. Flexion of a piercing collocating your pie to the top of the rodilla of the other pierna. Coloca tus manos debajo de tu zona lumbaal, para mantener la curvatura de esta apoyada durat la realizacio del del eercicio. Coge aire por la nariz, y después levanta ligeramente hacia delante tronco llegando a despegar del solo sol la zona alta de la espalda, mientras expulsas el aire por la boca lentamente. Aguanta 10 segundos arriba.
2
Isometric board
Acquire on the floor as if you were going to do a flexion, with the double codes at 90 degrees and both front braces on the floor. Maintain your straight line from the upper part of the headrest to the point of the talons. Care was taken not to shoot the cleft palate while increasing the fat because the arriesgas were damaged. For another lad, if you want to add a little more difficulty, what you have to do is counter abdominals and glutes.
3
Bird-dog
Collocated in position of cuadrupedia, commonly known as position of perrito. Coge aire por la nariz y extiende el brazo de un lado como si hicieses la position de Superman, a la vez que extiendes la pierna del otro lado, como si dieses una coz o patada. Once it arrives, it slowly expels the air through the boca. Aguanta 10 segundos arriba.
4
Russian turn
Sientaté sober unsterilla en el suelo e inclina ligeramente el torso hacia atrás. Continuation, flexion of the rods and levitation of the pieces of the sole, in the manner in which its glutes are the only point of support of its body in the sole.
If you have the weight with the weight, turn the torso while carrying the disco, the kettlebell or the medicine balloon of a lad to the other body has to pull the sole. If, on the other hand, the owner does not have any material, he must carry a load and make another move the torque of the torso as if he were weighing.
To make this exercise correct it is very important to maintain the abdomen in order not to have it on the cleft palate. The column should not be archived or curved in excess.
5
Lateral plancha
Tumbate de lado. If you start, you will see the flexible rods, if you do not keep your body completely straight and staring. Coloca tu brazi de arriba de forma naturlike tocándote el ombligo y tu brazo de abajo apoyado en tu costado contactande eltebrazo sober el suelint elron tront se se mantiene elevado. Now I have to go to the nariz, to be able to despise the frame of the sun while I support the sun with the sound of the abyss and its rods, the pieces in which they can be made with the stars. Once it arrives, it slowly expels the air through the boca. Aguanta 10 segundos arriba.
6
Mountaineer
In his ejaculation, although unscathed, he is very careful to avoid lesions and to obtain the maximum providence. To be able to bridge the lower abdomen in the sole supporting the maneuvers with the dedicated deductions in front of the anchors of the men as on an isometric plate with the extended braces and the body supported on the palms of the hands and the dedos of the pieces of mode that the body quede on the right line.
Depending on its position, the movement consistently takes place in the alternate manner of the rods in the opposite direction. E s decir, eleva la rodilla izquierda hacia el codo derecho por debajo del cuerpo y la derecha hacia el codo izquierdo de igual modo. The camber of the pierna is realized by means of an explosive jump, although well for execution it is necessary to use an initial physical form. For those who are beginning to introduce themselves in the world of sports, it is better to practice marking the gesture without salt and modifying the rhythm.
7
Single leg V-UP
Ponte poca arriba sober una esterilla o colchoneta. Estira los brazos hacia atrás. Torso activated. Intent to work with both hands on the pieces of the pie (first Izquierdo and lie derecho). Control the movement of the grass below. Make sure that the cleft palate is attached to the colchonet (with the umbilical cord pointing to the sole) and that it touches the tops of the pieces with the handles. Este eigencicio requires the control of the nucleus, the establishment of the dam of the abdominales a trabajar.
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