Maintaining a strong nucleus not only improves aesthetics, but is also scientific to general health, posture and prevention of injuries. If you do not have access to expensive equipment or do not have investing and large mácinas, not in worries. With economic material such as sterilas, elastic bands and dumbbells, you can realize a routine of abdominals and effective core from the convenience The your home. Here we present an entire routine, adapted to all the levels, which can be guided easy with little equipment.
Benefits to open the core
The Core, or abdominal nús, is the set of muscles that roll and stabilize the trunk, including the abdominals, the lower part of the back, buttocks and obliques. Streng this area have multiple benefits:
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Improves posture and reduces back pain.
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Aumma sporting, special and active performance that require stability.
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Pre -sale lesions when maintaining the spine well vertebral aligned during the exercise and the activated ones of everyday life.
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It favors the toning of the abdomen and improves physical appearance.
Recommended economic equipment
For this routine you do not need expensive equipment or large investments. The following basic materials you can perform a series The Exercises Complete to strengthen the nucleus:
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ESTERILLA: For the mayor comfort during the exercises and the ground.
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Elastic bands: They are useful to end the resistance of some exercises, helping both strength and stability.
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Small dumbbells (Optional): Used and some exercises to add a challenge without heavy equipment.
Core routine and abdominals for home
A continuous one, in we present a routine of 4 days a week you can do and house with economic material. The exercises are designed to terrage the entire Core, from the upper abdominals to the obliques and the lower back.
Day 1: Abdominal and Basic Core
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Abdominal (classic abdominals) -3 Series of 15-20 Reteins
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Static iron -3 30-45 second series
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Leg elevation -3 12-15 repells series
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Bicycle (oblique abdominals) – 3 Retensions of series 3 (10 per side)
Day 2: Core and stability
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Side iron with hip elevation – 3 series 3 repetitions per side
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Russian turns with Meruerna – 3 Retensions of series 3 (10 per side)
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Mountain mountaineers – 3 series of 30 seconds
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Buttock bridge – 3 Repells of the series of 15
Day 3: Core and oblique
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Crunch with elastic bands -3 Series of 15-20 Reteins
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Plandcha with a shoulder touch – 3 Retensions of series 3 (10 per side)
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And iron position, touches the opposite shoulder with one hand, alternating quickly. This acts active obliques and improves stability.
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V-UPS -3 12-15 repells series
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Lying and the floor, lifts straight legs and simultaneous torso, reaching the legs with hands. This is very effective for the abdomen.
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Tiga -3 Series of 15-20 Reteins
Day 4: Functional Core and stretching
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Superman – 3 Repells of the series of 15
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Lying face down, extend your arms and legs at the same time, lifting them from the ground. This exercise works the lower back, balancing abdominal work.
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Roll-out with elastic band – 3 Repells of the series of 10
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Silver with alternate legs – 3 series of 30 seconds
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And iron position, ela a leg at the same time, keep the abdomen apcretado and the hips establishes.
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Cobra and Child stretch pose – 3 repeals the 30 seconds per position
Additional tips
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Consistency: For Far Far results, be sure to open 3 to 4 times per week. Consistency is key to strengthening Core.
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Plane: Aumma the deceased gradual, either by adding repens, increasing the time or incorporating more resistance.
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Nutrition: Be sure to maintain a balanced diet to maximize the resulting ones and reduce abdominal fat.
With this routine, you can work your Core effectively and economically from the comfort The home. If you are looking for more fitness economic material to complement your arreation, and Fitness technology We offer the products to improve your SEN results that have to invest and expensive equipment.
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