ABDOMINALES ISOMÉTRICOS: Consigue un vientre plano con sólo 5 minutos al día.

Los abdominales isométricos consisten en mantener una postura específica durante un tiempo determinado y que el músculo esté en tensión constante durante el ejercicio, por eso la intensidad de este ejercicio es bastante más elevada de lo que parece a simple vista.

Os vamos a presentar una tabla de algunos de los ejercicios  isométricos más efectivos. Sólo os llevarán 5 minutos al día.

Los ejercicios isométricos son beneficiosos porque no añaden mucho estrés a las articulaciones y son ideales para usar en la rehabilitación y para aumentar tu fuerza. El término “ejercicio isométrico” quiere decir, aproximadamente, tensar un músculo y mantenerlo en una posición estacionaria al tiempo que se mantiene la tensión.

Los ejercicios isométricos se pueden realizar casi en cualquier lugar y no requieren del uso de pesas. Respirar lenta y profundamente es esencial para estos ejercicios y también puede contribuir a un mayor gasto de calorías.

Para las personas principiantes, con 10 repeticiones por ejercicio es suficiente. Cuando vayamos consiguiendo más fuerza podemos aumentar a 10-15 repeticiones y para usuarios más avanzados de 20 hacia arriba. En todas las posiciones empezamos de pie y bajamos hasta la posición a mantener.

 

Plancha / Puente

Desde posición de pie baja formando un puente solo con la punta de los pies y los antebrazos. Mantén la espalda recta y no dejes que tus caderas bajen. Sostén durante 10-30 segundos o hasta que no puedas mantener el cuerpo recto.

Plancha Muévete con estilo
Camiseta de tirantes Gym de Superdry 39.95 €
Pantalones cortos Gym Running de Superdry 29.95 €
Sujetador deportivo Gym de Superdry 29.95 €

 

 Fondos

Realiza 10 fondos.

fondos
Camiseta de tirantes Gym de Superdry 39.95 €
Pantalones cortos Gym Running de Superdry 29.95 €
Sujetador deportivo Gym de Superdry 29.95 €

 

Plancha Lateral

Partiendo de la posición de pie, baja y colócate de lado y con los dos brazos extendidos. Sostén esta posición durante 10-30 segundos. Repetir con el otro brazo.

plancha_lateral Muévete con estilo
Camiseta de tirantes Gym de Superdry 39.95 €
Pantalones cortos Gym Running de Superdry 29.95 €
Sujetador deportivo Gym de Superdry 29.95 €

 

Levantar piernas al pecho

Desde la posición como si fueses a realizar fondos,  con las palmas de las manos apoyadas en el suelo y los brazos extendidos, levanta una pierna hacia el pecho y a continuación la otra pierna. Realiza 10 con cada pierna.

piernalpecho

 

 

Desde posición de fondo alternamos manos hacia delante y hacia atrás.

Desde la posición como si fueses a realizar fondos,  con las palmas de las manos apoyadas en el suelo y los brazos extendidos, desplaza una mano hacia delante y luego la otra.

Posición de fondo manos adelante y atrás

 

 

Desde posición de fondo, bajamos con los antebrazos

Desde la posición como si fueses a realizar fondos,  con las palmas de las manos apoyadas en el suelo y brazos extendidos, apoya un antebrazo en el suelo y posteriormente el otro. El movimiento completo se realiza levantando un antebrazo y luego el otro. 10 repeticiones.

abajo_arriba

 

 

Fondos con desplazamiento lateral

Se trata de realizar fondos en tres posiciones. Posición central,nos cambiamos la derecha desplazando las manos y luego a la izquierda. Acabamos en el centro. 10 repeticiones.

laterales

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