Vitónica responds: exercises to train at home, the abdominal muscles

Fitness Delgado on March 15, 2011 | 21: 00 To vote this post connect with Facebook Connect

There are many people who barely have time to be able to come to train at the gym. For these people it is sometimes difficult to follow a routine of training, therefore we have wanted to carry out a series of post in which we will describe some basic exercises to train the body in our own house. All the exercises are aimed at maintaining a toned body in perfect conditions with the means that we have at our disposal at home. This time we will begin with the abdominal muscles.

For these exercises we will simply need a Mat on which we will support while we are doing the exercises, because all the exercises that we are going to quote are intended to be carried out on ground. First of all we will make a simple elevation of pelvis . So we we tumbaremos your back back fully supported on the mat with legs raised upward. The hands will place them on the sides of the trunk. In this position what we will do will be raising the legs up describing a straight line, i.e., imagining that an invisible thread pulls our feet upwards. So what we will do will be contracting the abdomen while avoiding us ladeemos to one side, forward or backward, reducing effectiveness in the exercise. It is not necessary that we elevate much legs, which initially will cost us and we will slowly gained strength and ease.

As a second option we will propose the crunch of abdominal. For its realization we must place ourselves your back on the mat support across the back. In this position we slightly elevaremos legs and will place the arms on each side of the head, always without forcing the neck, it is important that we maintain the straight head to not overload the cervical area, just as we should not bend back for the lumbar part. In this position what we will do will be bringing the legs to the chest while we are approaching the top of the body. So what will be will be generate tension in the abdominal area, because the abdominal muscles will be that aguantarán all the tension of the movement and from where we will promote this movement. It is important to concentrate on the abdominal wall and to make movements short and focused on this part.

Another exercise that we will do will do in the same way as the previous ones, lying on the mat with all the back resting on the ground. In this position we can place the legs in three different ways depending on the intensity that we want to give to the exercise. The smoother will be placing the legs collected but supported on the ground, the second level will be placing legs elevated but not quite, but dubbed by the knees, and the third will be put totally high outstretched leg. In this position and with their arms placed on both sides of the head we elevaremos the trunk trying to touch the legs. In no time we take off the back of the ground, that the movement should simply contracting the abdominal wall, because it is necessary that we are concentrating all the tension in this part of the body.

Another exercise to perform at home are the abdominal hipopresivos, which will include placing us on all fours on the mat looking to the front and the back straight. In this position what we will do is put the belly inward, so that all the sternum elevate it upwards while we inspire, to get more belly in while we expulsamos the air. This action will allow us to what work the innermost part of the abdominal muscles and thus achieve a full training of all the area of the abdomen.

Video 1 | YouTube / MultiMusculo
Video 2 | YouTube / culturismonatural
Video 3 | YouTube / ejercicium
Video 4 | YouTube / Garabitas

In Viton | Routine of exercises at home. A practical example

Product information relating to the artículoVer more related articles that probably also you interesenVer more