Saludos amigos de la comunidad
Street Workout
Community En esta ocasion les taigo un rutina de Abdominales muy buena .
Greetings friends of the community
Street Workout
Community today I'm going to show you a pretty good shoulder routine.
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Explicación:
- Hola amigos de
Hive
y SWC
, el día de hoy les traigo una rutina de Abdomen en casa muy efectiva.
Empezaremos con un buen calentamiento como toda serie de ejercicios.
El primer ejercicio consta de Abdominales Basicas, gluteos en en piso y muy controladamente subiremos y bajaremos "20 repeticiones que ira acompañado de 20seg en Estatico" .
- Procedemos al siguiente ejercicio, este sera una Tri-serie "Tijeras Frontales, Tijeras verticales y elevaciones de piernas "Cada ejercicio 20 repeticiones Cada pierna y sin descanso alguno, acompañado con 15seg C/u.
- El sigueinte ejercicio sera "Rodillas al pecho", nos pondremos en Posicion de Flexiones y llevaremos las piernas al pecho muy contoladamente, esto se hara 45 seg.
- Procedemos de imediato hacer Plancha Abdominal, de manera recta y muy precisa estaremos ahi 1 min.
- El penultimo ejercicio es "Repeticiones Laterales", de manera lateral colocaremos el brazo (depende del lado en que estemos), bajaremos la cadera los mas abajo posible se haran "15 repeticiones C/u".
- Por último terminaremos con "Remos" se haran "15 repeticiones, acompañado de 15 seg Isométrico"
- Cada ejercicios se haran referente a las repeticiones mostradas, C/u con 4 series seguidas, con un descanso entre ejercicio de 1 min y entre serie de 3 min.
Explanation:
- Hello friends of Hive and Swc today I bring you a very effective at-home abs routine.
We will start with a good warm up like all series of exercises.
The first exercise consists of Basic Abdominals, glutes on the floor and very controlled up and down "20 repetitions which will be accompanied by 20sec in Static".
- Proceed to the next exercise, this will be a tri-set "Front Scissors, Vertical Scissors and Leg Raises" Each exercise 20 repetitions each leg and no rest, accompanied with 15sec each.
- The next exercise will be "Knees to Chest", we will get into push-up position and bring the legs to the chest very continuously, this will be done for 45 seconds.
- We proceed immediately to do the Abdominal Plank, in a straight and very precise way, we will be there for 1 min.
- The penultimate exercise is "Lateral Repetitions", in a lateral way we will place the arm (depending on the side we are on), we will lower the hip as low as possible, we will do "15 repetitions each".
- Finally we will finish with "Oars" we will do "15 repetitions, accompanied by 15 seconds Isometric".
- Each exercise will be done according to the repetitions shown, each with 4 series in a row, with a rest of 1 min between exercises and 3 min between series.
▶️ Watch on 3Speak
| 4.-Elevaciones de Piernas |
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| Musicalización | Music |
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| La música usada en la intro del video esta libre de derechos de autor | The music used in the intro of the video is copyright free |
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Saludos Cordiales @daniel-sw222
Greetings @daniel-sw222
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