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Existe una gran variedad de ejercicios que pueden ayudarte a tonificar el core, el cual, además de ayudarte a lucir una figura envidiable, trae innumerables beneficios para tu salud: mejora el equilibrio a la hora de practicar cualquier deporte, la postura, y debido a que es el centro del cuerpo evita lesiones lumbares a largo plazo.
Bajo esta premisa y con el fin de apoyarte a que consigas tus objetivos fitness, con la siguiente rutina para ejercitar está del cuerpo:
• Crunch en el piso: Como posición inicial, acuéstate en el piso boca arriba, flexionando las rodillas para asegurar que tu espalda toque completamente y de manera permanente el suelo, coloca tus manos en la nuca para elevar el tronco a un ángulo mínimo de 45 grados y vuelve a la posición inicial. La respiración en este ejercicio es muy importante, recuerda inhalar mientras estás en el suelo y exhalar cuando conforme vas subiendo. Realiza 25 repeticiones por 3 días a la semana.
• Elevación de piernas en banco: Para iniciar con este ejercicio, debes sentarte en la orilla de un banco y extender completamente las piernas, apoya tus manos en el banco para dar mayor soporte y estabilidad al movimiento que sigue: lleva el tronco hacia atrás y levanta las piernas hacia tu pecho, contrayendo el abdomen para que trabajar sobre esta zona y regresa a la posición inicial. Al igual que el ejercicio anterior, es recomendable realizar 25 repeticiones por 3 días.
• Elevación de piernas en el piso: Acostado boca arriba, coloca las manos bajo tu cadera, extiende completamente las piernas y elévalas hasta formar un ángulo de 90° con relación al suelo, regresa a la posición inicial. Realiza 25 repeticiones de este ejercicio por 3 días a la semana.
De acuerdo con los coaches, para notar el avance y ver los resultados de una rutina, es recomendable seguirla durante cuatro semanas mínimo y por supuesto complementarla con una alimentación adecuada, por lo que es importante acercarte con un experto para que te guíe en todo tu entrenamiento.
Recuerda que es muy relevante de estirar los músculos posteriores al término de tu rutina, así le ayudarás a recuperarse. Con esta rutina y la dedicación que solo tú puedes poner a tu entrenamiento, conseguirás el six pack ideal para la playa y el verano.
Bloguera de hueso colorado desde el 2008. Porqué siempre hay algo que decir yes@elblogdeyes.com
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