Greetings dear community of full sports, again I come to present a special routine to work the entire middle zone, which is an area that many find difficult to tone; so I come to present some movements that you can practice at home, which will help you burn fat and tone the whole area, this routine started with a brief warm-up of 2 sets of 20 repetition, starting my routine of 5 movements divided into 4 sets of 20 repetition always leaving a rest time of 10 seconds between exercises, so my dear friends as always I invite you to see my routine without saying more accompany me.
Calentamiento /Warm up
Aducciones lateral./Lateral adductions.
Mi calentamiento lo inicie con aducciones laterales semi-flexione mis rodillas y comenc茅 a balancear mi cintura de lado a lado, buscando acondicionar toda esa 谩rea, la cual voy a trabajar realice 2 series de 20 repetici贸n.
I started my warm-up with lateral adductions, semi-flexed my knees and began to swing my waist from side to side, looking to condition that area, which I will work on, I did 2 sets of 20 repetitions.
Escalador./Climber.
Segundo calentamiento hice escalador, movimiento que ayuda acondicionar todo el cuerpo, me puse en plancha alta, luego flexion茅 las rodillas a la altura del pecho de forma din谩mica hacer 20 repetici贸n en 2 series.
Second warm up I did a climber, a movement that helps to condition the whole body, I got into a high plank, then I flexed my knees at chest level dynamically doing 20 repetitions in 2 sets.
Rutina./Routine.
Plancha alta con elevaci贸n de piernas.
High plank with leg raises.
Para iniciar mi rutina comenc茅 con plancha alta con elevaci贸n de piernas, me puse en posici贸n de plancha alta, luego elevaba mis piernas lo m谩s alto que pude, siempre manteni茅ndome derecha y comprimiendo el abdomen realic茅 20 repetici贸n en 4 series.
To start my routine I started with high plank with leg raises, I got in high plank position, then I raised my legs as high as I could, always keeping straight and compressing my abdomen, I did 20 repetitions in 4 sets.
Escalador con toque en los hombros.
Climber with shoulder touch.
El segundo movimiento realice escalador con toque en los hombros, consiste en colocarse en plancha alta, luego realice escalador de forma suave manteniendo todo el abdomen comprimido seguido se hace un peque帽o toque en los hombros manteniendo un equilibrio total, realice 20 repetici贸n en 4 series.
The second movement is to perform a climber with a touch on the shoulders, it consists of standing in a high plank, then perform the climber in a soft way keeping the whole abdomen compressed followed by a small touch on the shoulders keeping a total balance, perform 20 repetitions in 4 series.
Saltos laterales.
Lateral jumps.
Tercer movimiento, saltos laterales consiste en colocarse en plancha alta, luego hacer peque帽os saltos de lado luego en el centro finalizando del otro lado del dorso de mi tronco, realice 4 series de 20 repetici贸n.
Third movement, lateral jumps consists of standing in high plank, then make small jumps sideways then in the center ending on the other side of the back of my trunk, perform 4 sets of 20 repetitions.
Cuarto movimiento plancha lateral con aducciones.
Fourth movement lateral plank with adductions.
En el cuarto movimiento realice plancha lateral combinado con aducciones, me coloque en plancha baja en forma lateral me mantuve arriba contrayendo mi abdomen, luego sucesivamente elevaba mi pierna suavemente, realice el mismo procedimiento en la otra pierna en 4 series de 20 repetici贸n.
In the fourth movement I performed lateral plank combined with adductions, I placed myself in low plank in a lateral way I kept up contracting my abdomen, then successively I raised my leg gently, I performed the same procedure on the other leg in 4 sets of 20 repetitions.
Inclinaci贸n frontal.
Frontal inclination.
Quinto movimiento, es inclinaci贸n frontal consiste en colocarse en plancha alta elevando las caderas hacia atr谩s, luego suavemente inclinarse hacia adelante manteniendo comprimido el abdomen despu茅s llevar las caderas hacia atr谩s nuevamente, realice 20 repetici贸n en 4 series.
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Fifth movement, is frontal tilt consists of standing in high plank lifting the hips backwards, then gently lean forward keeping the abdomen compressed then bring the hips back again, perform 20 repetitions in 4 sets.
It was a pleasure to share this excellent routine, especially to work the entire abdominal area ideal for burning fat and toning that area, are 5 ideal movement to help exercise the abdomen divided into 4 sets of 20 repetitions in each movement, remembering to leave a rest time of 10 seconds between exercises, just have to have a total balance and a lot of strength to perform each movement with total calm to get positive results, well dear community I hope you liked a lot there this routine that you can perform from home so without saying more see you another time.
Alactel idol phone.
