! [Hello to all the community of #Hive and @Fulldeportes 👋🏼 I am very happy to publish here again because for reasons of occupations for the university I am very busy but with organization and giving priority to what really deserves it there is always time for everything, and with the favor of God this year is my graduation so that makes me very happy and very motivated to do what I like, Today I bring you this new quick routine to define abdomen.]
! [In this opportunity the routine is based on 4 exercises, each of 20 repetitions for 4 series, exercises especially for the abdomen but also help to exercise other parts of the body, besides that to be more effective is essential to keep the abdomen contracted to work more the body, specifically these exercises to practice them very well require some time and dedication because at the beginning to perform them is somewhat complicated due to lack of resistance, that with time can be achieved, I personally practiced them the first days and it cost me but already took time practicing and I keep better balance and I manage to perform the series.]
Ejercicio 1: Puente con elevación de piernas.
Exercise 1: Bridge with leg raises.
! [The Leg Lift Bridge is an exercise that combines the hip lift movement, known as a bridge, with additional activation of the stabilizer muscles and glutes by lifting one leg in an extension and elevation position. This exercise is usually performed lying on your back on a stable surface, legs bent at the knees, with feet firmly planted on the floor, Contract the abdomen to stabilize the pelvis and keep the spine in a neutral position. Keep your head, shoulders and arms firmly on the floor. While keeping the hips elevated, extend one leg straight up, keeping the knee extended, and hold the position for a few ewith the floor. This perform them on each leg 20 repetitions for 4 sets.]
Ejercicio 2: Plancha con elevación de piernas.
Exercise 2: Plank with leg raises.
! [It is a variation of the traditional plank in which the movement of raising a leg is added, which increases the difficulty and works not only the stabilizing muscles of the core, but also the gluteus and leg muscles. Without losing alignment and control, raise one leg straight up, without excessive hip movement, keep the leg raised for a few seconds, contracting the glutes and stabilizing the core, lower the leg slowly to the starting position, alternate with the other leg and repeat the sequence in specific sets and repetitions. This for 10 repetitions for 4 sets.]
Ejercicio 3: Flexiones en plancha
Exercise 3: Plank push-ups
! [Varied plank push-ups are a progression or modification of traditional plank push-ups designed to increase difficulty, activate different muscle groups or work specific aspects of strength and stability. These variations allow you to extend the workout, avoid monotony and challenge different stabilizing muscles of the core, shoulders, arms and back. On many occasions we have already shown you the definition of these planchas dolo that are different because they are inverted and have multiple benefits for the body.]
Ejercicio 4: Flexión en plancha con flexión de piernas.
Exercise 4: Plank push-up with leg bending.
! [The plank push-up with leg curl is a variation that combines the stability of the plank with a dynamic leg curl movement, usually performed by lifting or bending the knees toward the chest or in a squat position. This exercise increases the intensity of work on core, glutes, thighs and shoulder stability, in addition to improving muscular and cardiovascular endurance. Adopt a plank position with hands resting on the floor or on the forearms, keeping the body in a straight line from head to heels. From the plank position, bend your knees by bringing your legs forward, trying to get your knees to touch or come close to your elbows or chest.]
! [This was the whole routine of definition of abdomen, the truth I really liked and with the first routine and feel the changes in the abdomen, these exercises can be included in the routines as it is good to vary the exercises, plus cortqlcenno only the abdomen but the arms, legs, helps strengthen endurance and balance, and as I said at the beginning, it is always essential when performing the exercise to keep the abdomen contracted to be more effective exercise. I hope you liked my content the truth I do it with pleasure, as always I say goodbye sending you many kisses and blessings. 😘🙏🏻❤️]
Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en PicsArt y en Canva.
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See you next time.😉💖💞 ]
! [All photos are taken with my TecnoSpark20 phone, edited in PicsArt and Canva.]
Traducción: Deepl El Mejor Traductor Del Mundo
Fuente Musical: Música Sin Copyright
▶️ 3Speak
