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Imagen: fitpeople
Si eres un amateur en el ejercicio y sientes que ya conoces muchas rutinas, pero estás en la búsqueda de un entrenamiento completo para trabajar el cuerpo y, con ello, evitar caer en la monotonía que te pueda hacer abandonar el barco antes de tiempo. Aquí te cuento cómo realizar el ejercicio que solo precisa de una botella de agua para ejecutarlo . ¡Manos a la obra!
Cómo realizarlo Para realizar el ejercicio toma una botella de agua (si es mayor de diámetro, es mejor). Colócala entre las piernas, debajo de la ingle. Pon los pies paralelos, lo más cerca posible uno del otro. Aprieta la botella con los muslos internos. Enseguida incorpora movimientos pélvicos, aprieta los músculos más profundos del estómago y mueve la espalda de una postura arqueada a una redonda. Después ve jalando la pelvis hacia adelante. Haz todos los movimientos de manera lenta y gradual, sin intensidad innecesaria y sin forzar las rodillas.
Niveles de entrenamiento La clave para ejecutar este ejercicio es seguir los 3 niveles , iniciando con el más básico y fácil y, terminando con el que precisa de más intensidad.
Nivel 1 . La botella deberá estar a la altura del área de la entrepierna, apretándola entre los muslos.Nivel 2 . La botella deberá estar a la altura justo en medio de la entrepierna y las rodillas, apretándola entre los muslos.Nivel 3 . La botella deberá apretarse entre las rodillas.Beneficios Aunque este ejercicio puede parecer muy simple, este movimiento activa el muslo interno y externo, el abdomen, los glúteos y parte inferior de la espalda . Además, adelgaza las capas de la grasa, minimiza la hinchazón, reafirma los músculos de las piernas y tonifica el cuerpo .
Ahora solo queda realizar este ejercicio a diario para mantener el cuerpo en forma . ¡Más fácil, no se puede!. Solo ten en cuenta que una alimentación balanceada, la ingesta de agua y los buenos hábitos van a contribuir en tu objetivo.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin