EJERCICIOS SENCILLOS PARA FORTALECER EL CORE

En el post de hoy queremos hablaros de la importancia de fortalecer el Core y ofreceros ejercicios sencillos para poder realizarlos incluso en los ratos tranquilos que encontréis en casa.  En primer lugar vamos a dejar claro que es el Core ya que mucha gente piensa que se trata solo de la zona abdominal y no es así. El core es la zona muscular central del cuerpo la cual estabiliza nuestra columna, pelvis y cintura. Incluye la faja lumbar y abdominal además de la espalda baja y glúteos.  Desarrollar estos músculos es fundamental para mejorar en cualquier deporte. Así que sigue esta sencilla rutina y obtendrás grandes resultados además de ayudar a conseguir un vientre más plano y evitar dolencias en tu espalda.

Nuestra recomendación es trabajar los ejercicios en cadena, durante unos 20 minutos el número de rondas que te sea posible. Puedes alargar el tiempo a medida que vayas sintiéndote más cómodo en cada ejercicio.

 

EJERCICIO 1: LA PLANCHA

La Plancha es un ejercicio muy sencillo pero eficaz. Sostén el cuerpo rígido, como una tabla boca abajo. Coloca las manos debajo de los hombros como si fueras a hacer una flexión y mantén las piernas rectas. Mantente en esta postura 20 segundos.

OUTFITS: FABLETICS

 

EJERCICIO 2: PLANCHA LATERAL

Con el cuerpo de lado coloca la cadera en línea con los tobillos y los hombros tal y como puedes observar en la foto. Mantén la postura durante 20 segundos.

unnamed-6

 

EJERCICIO 3: ABDOMINALES EN V

Nos acostamos sobre la espalda con los brazos estirados hacia atrás detrás de la cabeza y con las piernas extendidas. Al exhalar, flexionaremos la cintura al mismo tiempo que levantarnos las piernas y los brazos para que se junten. Las piernas deben estar estiradas y levantadas a un ángulo aproximado de 35-45 grados del suelo. Mientras inhalamos, bajaremos los brazos y las piernas de nuevo a la posición inicial. Mantén la postura arriba durante 20 segundos.

OUTFITS: FABLETICS

 

EJERCICIO 4: ESTILO BICICLETA

Genial ejercicio para fortalecer los oblicuos. Colocamos las manos a los lados de la cabeza y nos tumbamos boca arriba con las piernas extendidas y los pies ligeramente levantados. Doblamos la rodilla derecha mientras giramos la parte superior izquierda del cuerpo para tocar la rodilla con el codo. Repetimos el mismo movimiento con la rodilla izquierda y el codo derecho. Vamos alternando 20 veces con cada pierna.

OUTFITS: FABLETICS

 

EJERCICIO 5: TIJERAS

Tumbada boca arriba y con los brazos pegados al cuerpo  levanta una pierna 90 grados y al bajarla levanta la otra a la misma posición. Realiza el ejercicio 20 veces con cada pierna sin elevar la parte superior del cuerpo del suelo.

OUTFITS: FABLETIC

 

EJERCICIO 6: EL GATO

Este ejercicio nos vendrán fenomenal para trabajar toda la espalda y conseguir mayor movilidad. Nos colocamos en horizontal sobre cuatro puntos de apoyo, sacando culo y levantando la cabeza. A continuación bajamos la cabeza mirando hacia el ombligo y metemos culo. Realizamos 20 repeticiones.

OUTFITS: FABLETIC

OUTFITS: FABLETICS

signature

Suscríbete a nuestro Blog
Si te gustan nuestros post, déjanos tu email y los recibirás automáticamente.

¿Qué opinas?

Tu dirección de correo electrónico no será publicada.

65 Comments
  • Maria
    octubre 12, 2016

    Que buen post!

    http://jewelrunner.blogspot.com

  • Muévete con estilo
    octubre 12, 2016

    Muchísimas gracias María guapa!

  • Lyman Virostko
    noviembre 12, 2020

    I just want to mention I am all new to blogs and honestly enjoyed your web site. Likely I’m want to bookmark your blog post . You surely come with fabulous stories. Thanks for sharing your blog site.

  • pop over to this web-site
    noviembre 16, 2020

    I simply want to mention I’m new to blogs and absolutely liked this website. More than likely I’m likely to bookmark your website . You actually come with really good articles and reviews. With thanks for sharing with us your web page.

  • Visit Your URL
    noviembre 17, 2020

    Hello, Neat post. There’s a problem together with your web site in web explorer, could check this… IE nonetheless is the market chief and a large section of folks will pass over your excellent writing because of this problem.

  • digital marketing metrics
    noviembre 18, 2020

    The subsequent time I read a weblog, I hope that it doesnt disappoint me as much as this one. I mean, I know it was my option to learn, but I truly thought youd have one thing fascinating to say. All I hear is a bunch of whining about one thing that you would fix for those who werent too busy on the lookout for attention.

  • you can try here
    noviembre 18, 2020

    Right now it seems like Movable Type is the top blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?

  • pool table relocation
    noviembre 19, 2020

    You can certainly see your expertise in the paintings you write. The sector hopes for more passionate writers like you who are not afraid to say how they believe. At all times follow your heart.

  • porno
    noviembre 19, 2020

    Just about all of the things you point out happens to be supprisingly accurate and that makes me ponder why I hadn’t looked at this with this light previously. This article really did turn the light on for me as far as this specific issue goes. But at this time there is actually just one issue I am not too comfy with and whilst I try to reconcile that with the central theme of your issue, let me see exactly what the rest of your readers have to point out.Well done.

  • Whats up! I just want to give an enormous thumbs up for the good information you’ve got here on this post. I will likely be coming back to your weblog for extra soon.

  • more helpful hints
    noviembre 19, 2020

    I simply want to mention I am newbie to blogging and site-building and actually liked you’re web site. Likely I’m want to bookmark your website . You really come with perfect well written articles. Bless you for revealing your webpage.

  • Playset assembly service
    noviembre 19, 2020

    Its like you read my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but other than that, this is wonderful blog. An excellent read. I’ll certainly be back.

  • You are a very intelligent individual!

  • Bariatric Fusion One A Day
    noviembre 19, 2020

    It is perfect time to make some plans for the long run and it is time to be happy. I have learn this post and if I could I desire to recommend you some interesting issues or advice. Perhaps you could write subsequent articles referring to this article. I want to read more issues approximately it!

  • VitalFlow Updated
    noviembre 20, 2020

    I quite like reading a post that can make men and women think. Also, many thanks for allowing for me to comment.

  • home warranty cost
    noviembre 20, 2020

    Please keep us up to date like this. Thanks for sharing…

  • foundation beam replacement
    noviembre 20, 2020

    I keep listening to the reports speak about getting free online grant applications so I have been looking around for the top site to get one. Could you advise me please, where could i acquire some?

  • 마사지알바
    noviembre 20, 2020

    I love your website. I’m touched. Thank a person.

  • home warranty plans
    noviembre 20, 2020

    Please keep us up to date like this. Thanks for sharing…

  • best car donation program
    noviembre 20, 2020

    Pretty! This has been ann extremely wonderful post. Thanks foor providing this info.

  • plumbing contractors read here
    noviembre 20, 2020

    Hi my family member! I wish to say that this article is awesome, great written and come with approximately all vital infos. I’d like to peer more posts like this .

  • slot
    noviembre 20, 2020

    Best view i have ever seen !

  • 안전사이트
    noviembre 21, 2020

    Best view i have ever seen !

  • Gout Both Feet
    noviembre 21, 2020

    You really make it appear so easy with your presentation however I find this topic to be really something which I believe I would by no means understand. It seems too complex and extremely huge for me. I’m looking ahead for your next publish, I’ll attempt to get the cling of it!

  • Lowell
    noviembre 21, 2020

    I do nnot even know how I ended up here, but I thought thijs
    pst was great. I don’t know who you are but certainly you are going to a famous blogger if you arre
    not already 🙂 Cheers!

  • YANGMAN-L Monociclos en venta
    noviembre 21, 2020

    I simply couldn’t go away your site before suggesting that I really enjoyed the usual information a person provide for your visitors? Is gonna be again continuously in order to check out new posts.

  • Simply wanna input that you have a very decent internet site , I like the style it really stands out.

  • Shizuko Fidell
    noviembre 21, 2020

    you have a very excellent weblog here! do you wish to earn some invite posts on my own weblog?

  • Malia Stewarts
    noviembre 21, 2020

    There is noticeably big money to comprehend this. I suppose you’ve made specific nice points in functions also.

  • Jeff Smith
    noviembre 22, 2020

    Hello! I enjoyed your blog post. Keep writing blog posts like this. I’ll return to see more articles like these. It was very creative. See ya!

  • DC white glove delivery
    noviembre 22, 2020

    you’re really a good webmaster. The web site loading speed is amazing. It sort of feels that you are doing any distinctive trick. Moreover, The contents are masterwork. you have done a excellent task in this matter!

  • 안전한놀이터
    noviembre 22, 2020

    Best view i have ever seen !

  • 라이브 베팅
    noviembre 22, 2020

    Best view i have ever seen !

  • Gertrude Semsem
    noviembre 22, 2020

    I’m no longer certain where you’re getting your information, but good topic. I needs to spend some time studying much more or figuring out more. Thanks for fantastic info I was looking for this information for my mission.

  • 슬롯 사이트
    noviembre 22, 2020

    Best view i have ever seen !

  • Delta 8 THC gummies
    noviembre 22, 2020

    I’m pretty pleased to discover this website. I wanted to thank you for your time just for this fantastic read!! I definitely enjoyed every bit of it and I have you saved as a favorite to see new things on your website.

  • Pretty Gaming
    noviembre 22, 2020

    I love reading an article that can make people think. Also, thank you for permitting me to comment.

  • Pest Control Charlotte NC
    noviembre 22, 2020

    If you are trying to find for the ultimate pest control company, look no more. These guys rock! The absolute best there is.

  • Kathaleen Placek
    noviembre 23, 2020

    An fascinating discussion may be worth comment. I think you should write on this topic, it might certainly be a taboo subject but usually people are not enough to dicuss on such topics. To a higher. Cheers

  • oem friction hinges
    noviembre 23, 2020

    whoah this blog is wonderful i love reading your articles. Keep up the great work! You know, many people are hunting around for this information, you could help them greatly.

  • lipsticks
    noviembre 23, 2020

    You need to be a part of a contest for one of the most useful websites on the net. I am going to highly recommend this blog!

  • Numerical Reasoning Test
    noviembre 23, 2020

    Pretty! This was an extremely wonderful article. Thanks for providing this information.

  • Judson Toney
    noviembre 23, 2020

    PBS and Prof. Ferguson Great Work! Thanks for helping me understand what went wrong and how we got here.

  • Tiffanie Tayo
    noviembre 23, 2020

    Having read this I believed it was extremely informative. I appreciate you taking the time and energy to put judi pkv games terpercaya this content together. I once again find myself spending a significant amount of time both reading and leaving comments

  • Howdy! Would you mind if I share your blog with my twitter group? There’s a lot of people that I think would really enjoy your content. Please let me know. Many thanks

  • fashion
    noviembre 23, 2020

    I love reading an article that will make men and women think. Also, many thanks for permitting me to comment.

  • free horror
    noviembre 23, 2020

    Your style is so unique compared to other folks I’ve read stuff from. I appreciate you for posting when you’ve got the opportunity, Guess I will just bookmark this page.

  • Pest Control Ryan
    noviembre 24, 2020

    This was awesome. Look forward to more posts like this! See ya!

  • Randi Farone
    noviembre 24, 2020

    Really nice style and design and excellent content , nothing at all else we need : D.Erminia Deer

  • After looking into a handful of the blog articles on your web page, I truly appreciate your technique of writing a blog. I saved as a favorite it to my bookmark webpage list and will be checking back in the near future. Please check out my web site too and tell me how you feel.

  • Skincell Pro official website
    noviembre 24, 2020

    I really like reading through an article that will make people think. Also, many thanks for allowing me to comment.

  • mamashop.com.au
    noviembre 24, 2020

    After I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I get four emails with the exact same comment. Perhaps there is a way you can remove me from that service? Cheers.

  • viagra
    noviembre 24, 2020

    Excellent web site you have got here.. It’s hard to find excellent writing like yours these days. I honestly appreciate individuals like you! Take care!!

  • 제주출장마사지
    noviembre 25, 2020

    I must thank you for the efforts you’ve put in writing this website. I am hoping to view the same high-grade content from you later on as well. In fact, your creative writing abilities has encouraged me to get my own website now 😉

  • Tim Woodson
    noviembre 25, 2020

    This website is great. I’ll be back soon to see more. Thank you so much! Have a nice day!

  • I truly love your website.. Excellent colors & theme. Did you create this web site yourself? Please reply back as I’m attempting to create my own website and would love to know where you got this from or just what the theme is named. Thank you!

  • Fe Zutter
    noviembre 25, 2020

    Having read this I believed it was extremely informative. I appreciate you taking the time and effort to put Judi Casino Tertua this content together. I once again find myself spending a significant amount of time both reading and commenting

  • Wonderful items from you, man. I have remember your stuff previous to and you’re just too wonderful. I actually like what you have acquired right here, certainly like what you’re saying and the way by which you are saying it. You make it enjoyable and you still care for to stay it smart. I can’t wait to learn much more from you. This is really a tremendous web site.

  • It’s really a cool and useful piece of information. I’m glad that you shared this helpful info with us. Please keep us informed like this. Thanks for sharing.

  • 36dd lingerie
    noviembre 25, 2020

    Thank you for the good writeup. It in fact was a amusement account it. Look advanced to far added agreeable from you! However, how can we communicate?

  • chemise set plus size
    noviembre 25, 2020

    Would you be all in favour of exchanging hyperlinks?

  • best male sex toys
    noviembre 25, 2020

    Hi there, I found your website via Google while searching for a related topic, your site came up, it looks great. I have bookmarked it in my google bookmarks.

  • look at this now Faso Times
    noviembre 25, 2020

    Hey There. I found your weblog using msn. This is a very well written article. I’ll be sure to bookmark it and return to read extra of your helpful information. Thank you for the post. I’ll certainly return.

  • check over here for air quality
    noviembre 25, 2020

    I’m impressed, I must say. Actually hardly ever do I encounter a blog that’s each educative and entertaining, and let me let you know, you will have hit the nail on the head. Your idea is outstanding; the difficulty is something that not enough people are talking intelligently about. I’m very happy that I stumbled across this in my seek for something relating to this.

  • cerna home care
    noviembre 25, 2020

    Heya i am for the primary time here. I found this board and I to find It truly helpful & it helped me out a lot. I’m hoping to give one thing back and aid others like you helped me.

Suscríbete a nuestro Blog
Si te gustan nuestros post, déjanos tu email y los recibirás automáticamente.

Copyrights 2020 Muévete con estilo | Política de Cookies | Aviso Legal | Política de Privacidad | contacto@mueveteconestilo.es

Anterior
Entrevista a Muévete con estilo; busca el equilibro entre sentirse bien por fuera y por dentro.
EJERCICIOS SENCILLOS PARA FORTALECER EL CORE