Saludos amigos bienvenidos a mi blog 🌟
He estado entrenando en casa este último mes, ya que me subieron el gimnasio y no he podido pagarlo ya que en estos momentos tengo otros gastos, sin embargo el deseo de entrenar es tan fuerte que me he propuesto entrenar en casa, debo decir que no soy tan constante como yendo al gimnasio pero aquí vamos algo se hace ya que he aprendido algunas rutinas y puedo entrenar en casa sola.
Después de hacer la rutina del día que en este caso realice rutina de piernas, decidí hacer unos 4 abdominales, peso hoy les he traido tres donde trabajamos abdomen alto, abdomen bajo y ambos al mismo tiempo para complementar los otros dos, estos abdominales me gustan bastante, siempre trato de variarlos para no aburrirme con las rutinas, así que les comparto estos 3 abdominales que deben hacer
### Abdominal con manos deslizadas a las rodillas
Este ejercicio lo haremos acostados en el piso vamos a doblar las piernas de manera que forme como una n y vamos a llevar las manos hacia las rodillas subiendo un poco el torso y la cabeza haremos este ejercicio cuatro repeticiones de unas 25 veces. Este ejercicio se enfoca en el abdomen superior, es bueno contraer los abdominales mientras lo vamos haciendo.
### Abdominal bicicleta
Este ejercicio es una variante de la bicicleta y se hace acostado colocando los pies hacia arriba doblados hacia la rodilla tal cual como manejamos bicicleta y vamos dándole un pie y luego al otro, estiramos uno y luego el otro este ejercicio nos ayuda a trabajar el Core y también trabajamos con él abdomen bajo, este ejercicio ayuda a trabajar la coordinación.
Es un ejercicio sencillo donde solo debemos dar un movimiento de pedaleo en las piernas y de este ejercicio vamos a hacer unas 40 repeticiones de cuatro series.
### Plancha alta con movimiento de piernas al pecho.
Para esta plancha se adopta la posición boca abajo, sosteniéndose con las manos en el piso en posición de plancha, pero en este sentido se va moviendo una pierna y luego la otra manteniendo el Core firme, vamos alternando las piernas y vamos a contraer el abdomen, este ejercicio trabaja todo completo tanto abdomen bajo alto y centro.
Este tipo de plancha trabaja muy bien los abdominales podemos hacer 4 series de 25 repeticiones, las planchas son las mejores para trabajar los abdominales.
Estos fueron algunos de los ejercicios que pude realizar para realizar los abdominales del día, son swncikkos de realizar y estos no son con pesas para un nivel básico, hacer ejercicio es sencillo en cualquier lugar que queramos.
--- >! [ENGLISH] > > I've been training at home this past month because my gym membership went up and I couldn't afford it since I have other expenses right now. However, my desire to train is so strong that I've decided to train at home. I must say that I'm not as consistent as I am when I go to the gym, but here we go, something is being done since I've learned some routines and can train at home on my own. > >After doing my daily routine, which in this case is a leg routine, I decided to do about four abdominal exercises. Today I've brought you three that work the upper abdomen, lower abdomen, and both at the same time to complement the other two. I really like these abdominal exercises, and I always try to vary them so I don't get bored with the routines, so I'm sharing these three abdominal exercises that you should do. > >### Abdominal with hands sliding to the knees > >We will do this exercise lying on the floor. We will bend our legs to form an N shape and bring our hands toward our knees, raising our torso and head slightly. We will do this exercise four sets of about 25 repetitions. This exercise focuses on the upper abdomen. It is good to contract your abs while doing it. > >### Bicycle crunches > >This exercise is a variation of cycling and is done lying down with your feet up and bent towards your knees, just like when riding a bike. We move one foot and then the other, stretching one and then the other. This exercise helps us work our core and also our lower abdomen, and it helps improve coordination. > >It is a simple exercise where we just have to make a pedaling motion with our legs. We will do about 40 repetitions of this exercise in four sets. > >### High plank with leg movement to the chest. > >For this plank, you lie face down, supporting yourself with your hands on the floor in a plank position, but in this case, you move one leg and then the other while keeping your core firm. We alternate legs and contract the abdomen. This exercise works the entire abdomen, including the lower, upper, and middle areas. > >This type of plank works the abdominals very well. We can do 4 sets of 25 repetitions. Planks are the best exercise for working the abdominals. > >These were some of the exercises I was able to do for my daily ab workout. They are easy to do and do not require weights for a basic level. Exercising is easy to do anywhere we want. >
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> Photos edited with Canva
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Posted Using [INLEO](https://inleo.io/@yolimarag/esping-3-abdominales-que-debes-realizar-7kp)
--- >! [ENGLISH] > > I've been training at home this past month because my gym membership went up and I couldn't afford it since I have other expenses right now. However, my desire to train is so strong that I've decided to train at home. I must say that I'm not as consistent as I am when I go to the gym, but here we go, something is being done since I've learned some routines and can train at home on my own. > >After doing my daily routine, which in this case is a leg routine, I decided to do about four abdominal exercises. Today I've brought you three that work the upper abdomen, lower abdomen, and both at the same time to complement the other two. I really like these abdominal exercises, and I always try to vary them so I don't get bored with the routines, so I'm sharing these three abdominal exercises that you should do. > >### Abdominal with hands sliding to the knees > >We will do this exercise lying on the floor. We will bend our legs to form an N shape and bring our hands toward our knees, raising our torso and head slightly. We will do this exercise four sets of about 25 repetitions. This exercise focuses on the upper abdomen. It is good to contract your abs while doing it. > >### Bicycle crunches > >This exercise is a variation of cycling and is done lying down with your feet up and bent towards your knees, just like when riding a bike. We move one foot and then the other, stretching one and then the other. This exercise helps us work our core and also our lower abdomen, and it helps improve coordination. > >It is a simple exercise where we just have to make a pedaling motion with our legs. We will do about 40 repetitions of this exercise in four sets. > >### High plank with leg movement to the chest. > >For this plank, you lie face down, supporting yourself with your hands on the floor in a plank position, but in this case, you move one leg and then the other while keeping your core firm. We alternate legs and contract the abdomen. This exercise works the entire abdomen, including the lower, upper, and middle areas. > >This type of plank works the abdominals very well. We can do 4 sets of 25 repetitions. Planks are the best exercise for working the abdominals. > >These were some of the exercises I was able to do for my daily ab workout. They are easy to do and do not require weights for a basic level. Exercising is easy to do anywhere we want. >
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