Reducir cintura y aplanar abdomen en 30 dias I ABS WORKOUT

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CLAVES PARA LOGRAR EL RETO Este reto consiste en realizar: -8 Ejercicios diarios -1 Serie cada ejercicio -1 o 2 días de descanso -Si sientes que no puedes descansa entre cada ejercicio unos 30 segundos, pero a medida que avanza el reto trata de realizar los 8 ejercicios sin descanso. ¡¡Tu puedes lograrlo!! -Cada semana las intensidad va aumentando -La clave de un abdomen ‘six pack’ está en combinar una dieta adecuada con una serie de ejercicios específicos que trabajen todo el grupo muscular que da forma al abdomen: músculos superiores, inferiores y oblicuos. -Una dieta estricta es fundamental. Anímate a seguirla con constancia, pensando que se trata de una situación temporal y que el pequeño sacrificio que supone, merece la pena. Si tienes una capa de grasa cubriendo tus músculos abdominales, no conseguirás hacerlos visibles por mucho que trabajes en el gimnasio. El primer paso para conseguir tu six pack es hacer desaparecer esa barriga incipiente que no te gusta nada. 1. Te propones realizar sesiones de cardio 5 días a la semana un mínimo de 60 min. 2. Aplicar esta rutina ‘six pack’ durante 30 días y con 1 o 2 dias de descanzo 3. Dieta baja en grasas y productos industrializados cero, abundante hidrato de carbono fibroso( verdura de hoja verde) y suplementación proteica. Información: info@europasportnutrition.com Teléfono Ecuador: 0996219717

Deportes

PRIMERASEMANA Lun Mar Mie Jue Vie Sab
1ºMovimientosalternosdepiernasenbancohorizontal1serie15Seg15Seg15Seg15Seg15Seg15Seg
2ºAbdominalacostadoconelevacióndecaderasalteras 1serie10Rep10Rep10Rep10Rep10Rep10Rep
3ºAbdominalesconlasrodillasalpecho 1serie12Rep12Rep12Rep12Rep12Rep12Rep
4ºCrucealternodelospies-Abdominalesbajos 1serie15Seg15Seg15Seg15Seg15Seg15Seg
5º5ºEjercicioAbdominalPedaleando 1serie15Seg15Seg15Seg15Seg15Seg15Seg
6ºIsométricaacostado 1serie15Seg15Seg15Seg15Seg15Seg15Seg
7ºElevacionesdepiernaenbancohorizontal 1serie12Rep12Rep12Rep12Rep12Rep12Rep
8ºAbdominalesenplancha 1serie15Seg15Seg15Seg15Seg15Seg15Seg
SEGUNDASEMANA Lun Mar Mie Jue Vie Sab
1ºMovimientosalternosdepiernasenbancohorizontal1serie20Seg20Seg20Seg20Seg20Seg20Seg
2ºAbdominalacostadoconelevacióndecaderasalteras 1serie15Rep15Rep15Rep15Rep15Rep15Rep
3ºAbdominalesconlasrodillasalpecho 1serie15Rep15Rep15Rep15Rep15Rep15Rep
4ºCrucealternodelospies-Abdominalesbajos 1serie20Seg20Seg20Seg20Seg20Seg20Seg
5º5ºEjercicioAbdominalPedaleando 1serie20Seg20Seg20Seg20Seg20Seg20Seg
6ºIsométricaacostado 1serie25Seg25Seg25Seg25Seg25Seg25Seg
7ºElevacionesdepiernaenbancohorizontal 1serie15Rep15Rep15Rep15Rep15Rep15Rep
8ºAbdominalesenplancha 1serie30Seg30Seg30Seg30Seg30Seg30Seg
TERCERASEMANA Lun Mar Mie Jue Vie Sab
1ºMovimientosalternosdepiernasenbancohorizontal1serie30Seg30Seg30Seg30Seg30Seg30Seg
2ºAbdominalacostadoconelevacióndecaderasalteras 1serie20Rep20Rep20Rep20Rep20Rep20Rep
3ºAbdominalesconlasrodillasalpecho 1serie30Rep30Rep30Rep30Rep30Rep30Rep
4ºCrucealternodelospies-Abdominalesbajos 1serie30Seg30Seg30Seg30Seg30Seg30Rep
5º5ºEjercicioAbdominalPedaleando 1serie30Seg30Seg30Seg30Seg30Seg30Seg
6ºIsométricaacostado 1serie60Seg60Seg60Seg60Seg60Seg60Seg
7ºElevacionesdepiernaenbancohorizontal 1serie30Rep30Rep30Rep30Rep30Rep30Rep
8ºAbdominalesenplancha 1serie60Seg60Seg60Seg60Seg60Seg60Seg
CUARTASEMANA Lun Mar Mie Jue Vie Sab
1ºMovimientosalternosdepiernasenbancohorizontal1serie60Seg60Seg60Seg60Seg60Seg60Seg
2ºAbdominalacostadoconelevacióndecaderasalteras 1serie30Rep30Rep30Rep30Rep30Rep30Rep
3ºAbdominalesconlasrodillasalpecho 1serie40Rep40Rep40Rep40Rep40Rep40Rep
4ºCrucealternodelospies-Abdominalesbajos 1serie60Seg60Seg60Seg60Seg60Seg60Seg
5º5ºEjercicioAbdominalPedaleando 1serie60Seg60Seg60Seg60Seg60Seg60Seg
6ºIsométricaacostado 1serie90Seg90Seg90Seg90Seg90Seg90Seg
7ºElevacionesdepiernaenbancohorizontal 1serie40Rep40Rep40Rep40Rep40Rep40Rep
8ºAbdominalesenplancha 1serie90Seg90Seg90Seg90Seg90Seg90Seg
REDUCIRCINTURAYAPLANARABDOMENEN30DIAS
RETOABSWORKOUTCONRaffaelaCornejoDíaz
EUROPASPORTNUTRITION
ESN
EUROPASPORTNUTRITION
ESN
www.europasportnutrition.com

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Reducir cintura y aplanar abdomen en 30 dias I ABS WORKOUT

1. PRIMERASEMANA Lun Mar Mie Jue Vie Sab 1ºMovimientosalternosdepiernasenbancohorizontal1serie15Seg15Seg15Seg15Seg15Seg15Seg 2ºAbdominalacostadoconelevacióndecaderasalteras 1serie10Rep10Rep10Rep10Rep10Rep10Rep 3ºAbdominalesconlasrodillasalpecho 1serie12Rep12Rep12Rep12Rep12Rep12Rep 4ºCrucealternodelospies-Abdominalesbajos 1serie15Seg15Seg15Seg15Seg15Seg15Seg 5º5ºEjercicioAbdominalPedaleando 1serie15Seg15Seg15Seg15Seg15Seg15Seg 6ºIsométricaacostado 1serie15Seg15Seg15Seg15Seg15Seg15Seg 7ºElevacionesdepiernaenbancohorizontal 1serie12Rep12Rep12Rep12Rep12Rep12Rep 8ºAbdominalesenplancha 1serie15Seg15Seg15Seg15Seg15Seg15Seg SEGUNDASEMANA Lun Mar Mie Jue Vie Sab 1ºMovimientosalternosdepiernasenbancohorizontal1serie20Seg20Seg20Seg20Seg20Seg20Seg 2ºAbdominalacostadoconelevacióndecaderasalteras 1serie15Rep15Rep15Rep15Rep15Rep15Rep 3ºAbdominalesconlasrodillasalpecho 1serie15Rep15Rep15Rep15Rep15Rep15Rep 4ºCrucealternodelospies-Abdominalesbajos 1serie20Seg20Seg20Seg20Seg20Seg20Seg 5º5ºEjercicioAbdominalPedaleando 1serie20Seg20Seg20Seg20Seg20Seg20Seg 6ºIsométricaacostado 1serie25Seg25Seg25Seg25Seg25Seg25Seg 7ºElevacionesdepiernaenbancohorizontal 1serie15Rep15Rep15Rep15Rep15Rep15Rep 8ºAbdominalesenplancha 1serie30Seg30Seg30Seg30Seg30Seg30Seg TERCERASEMANA Lun Mar Mie Jue Vie Sab 1ºMovimientosalternosdepiernasenbancohorizontal1serie30Seg30Seg30Seg30Seg30Seg30Seg 2ºAbdominalacostadoconelevacióndecaderasalteras 1serie20Rep20Rep20Rep20Rep20Rep20Rep 3ºAbdominalesconlasrodillasalpecho 1serie30Rep30Rep30Rep30Rep30Rep30Rep 4ºCrucealternodelospies-Abdominalesbajos 1serie30Seg30Seg30Seg30Seg30Seg30Rep 5º5ºEjercicioAbdominalPedaleando 1serie30Seg30Seg30Seg30Seg30Seg30Seg 6ºIsométricaacostado 1serie60Seg60Seg60Seg60Seg60Seg60Seg 7ºElevacionesdepiernaenbancohorizontal 1serie30Rep30Rep30Rep30Rep30Rep30Rep 8ºAbdominalesenplancha 1serie60Seg60Seg60Seg60Seg60Seg60Seg CUARTASEMANA Lun Mar Mie Jue Vie Sab 1ºMovimientosalternosdepiernasenbancohorizontal1serie60Seg60Seg60Seg60Seg60Seg60Seg 2ºAbdominalacostadoconelevacióndecaderasalteras 1serie30Rep30Rep30Rep30Rep30Rep30Rep 3ºAbdominalesconlasrodillasalpecho 1serie40Rep40Rep40Rep40Rep40Rep40Rep 4ºCrucealternodelospies-Abdominalesbajos 1serie60Seg60Seg60Seg60Seg60Seg60Seg 5º5ºEjercicioAbdominalPedaleando 1serie60Seg60Seg60Seg60Seg60Seg60Seg 6ºIsométricaacostado 1serie90Seg90Seg90Seg90Seg90Seg90Seg 7ºElevacionesdepiernaenbancohorizontal 1serie40Rep40Rep40Rep40Rep40Rep40Rep 8ºAbdominalesenplancha 1serie90Seg90Seg90Seg90Seg90Seg90Seg REDUCIRCINTURAYAPLANARABDOMENEN30DIAS RETOABSWORKOUTCONRaffaelaCornejoDíaz EUROPASPORTNUTRITION ESN EUROPASPORTNUTRITION ESN www.europasportnutrition.com

Reducir cintura y aplanar abdomen en 30 dias I ABS WORKOUT

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