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MIX SABOR SANDIA SIN AZÚCAR
MIX FLAVOR WHITE CHOCOLATE WITHOUT SUGAR

With each envelope of Mix you can prepare 1.5L of a delicious drink, Mix...

0,38 €
0 Review(s)
MIX SABOR SANDIA SIN AZÚCAR
FLAVOR MIX WITHOUT SUGAR

With each envelope of Mix you can prepare 1.5L of a delicious drink, Mix...

0,38 €
0 Review(s)
MIX SABOR SANDIA SIN AZÚCAR
MIX FLAVOR CHOCOLATE PRALINE WITHOUT SUGAR

With each envelope of Mix you can prepare 1.5L of a delicious drink, Mix...

0,38 €

EXERCISES FOR ABDOMINALS

Publicado el : 07/28/2017 15:42:16
Categorías : RUTINAS DE EJERCICIOS Rss feed

Execution of the exercise: Abdominal Curl
• Lying (a) on a bench, place both hands holding your head.
• Elevate the upper half of the trunk by contracting your abs.
• Lower the trunk in a controlled manner.
Routine: 3 sets of 12 repetitions.

Declined Abdominal Curl
Execution of the exercise:
• Lying (a) on a declined bench with arms crossed over the chest.
• Elevate the entire trunk by contracting your abs, up to approximately 45 degrees, keeping your back straight.
• Lower the trunk in a controlled manner.
Routine: 3 sets of 10 repetitions.

Abdominal Curl Declined with Deceleration
Execution of the exercise:
• Sitting on a declined bench, place both arms crossed at chest level.
• Lower the trunk back to approximately 45 degrees, keeping it straight.
• Return to the starting position.
Routine: 3 sets of 10 repetitions.

Declined Lateral Curl
Execution of the exercise:
• Lying (a) in a declining bank.
• Elevate the trunk with rotation towards one of the sides.
• Then lower the trunk to the initial position and immediately afterwards perform the same movement on the opposite side.
Routine: 3 sets of 10 repetitions (5 on each side).

Elevation of legs
Execution of the exercise:
• Lying (a), with both hands holding the end of the bench.
• Lift both legs without bending them
• Lower your legs in a controlled manner.
Routine: 3 sets of 10 repetitions.

 

Lying Leg Extension
Execution of the exercise:
• Lying down (a), with the legs flexed as in the image.
• Start the exercise with the extension of both legs to the horizontal position.
• Then start flexing the legs to the starting position.
Routine: 3 sets of 15 repetitions.

Flexion of Legs in Banking
Execution of the exercise:
• Seated with back slightly tilted back and legs extended.
• Begin the flexion of both knees bringing your thighs to the abdomen.
• Extend the legs to the starting position.
Routine: 3 sets of 15 repetitions.

Dumbbell sides
Execution of the exercise:
• Standing, hold a dumbbell on each side of your body with your back straight.
• Begin the flexion of the trunk towards one of the sides, until reaching as low as possible but without bending the knees.
• Then bend the trunk to the opposite side and so on.
Routine: 3 sets of 10 repetitions on each side, performed alternately.

 

Hands-Feet Laying
Execution of the exercise:
• Lying (a), with arms and legs extended.
• Touch the tips of your feet with your fingers, by flexing the trunk.
• Return to the starting position keeping your back unfolded throughout the exercise.
Routine: 3 sets of 10 repetitions.

Side Rotations
Execution of the exercise:
• Seated, with a bar placed behind the neck and held by both hands at the ends.
• Perform rotation of the trunk on both sides continuously, keeping the back straight.
Routine: Rotation for 5 minutes.

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