Esercizi Addominali A Casa: Allenamento Completo Per Addominali Tonici

15 minutes of abdominal toning a complete workout to strengthen the entire core of the body Good workout Let's start Abdominals in three parts Lift your shoulders slightly Contract your abdomen Air out when you climb Go Three beats One two three One two three Keep the rhythm 10 seconds Exhale when you rise Five four three two one Recover and hold the position Breathe Five four three two one Knee and thigh Go Lift and bring the thigh toward the knee The movement is continuous Do it with rhythm and precision Cross Go Exhale the air when you bring the gommito to your knee Exhale the air Go Continuation Do not stop Maintain Five four three two one Okay Retrieve and stay in position Breathe One two three Change 30 seconds of classic crunch Contract your abdomen and lift your shoulders slightly Exhale when you crunch Go The lower back is firmly pressed against the ground Exhale and push the air out Go Go Hold Hold 10 seconds Steel abdomen Let's go Five four three two one Retrieve Breathe Five four three two one Go Put your hand on the opposite foot It's 30 seconds Go Tighten your abdomen and go into a tuck Exhale when you lift Exhale the air Back firmly pressed against the floor Touch the tips Climb and cross Go Go 10 seconds Don't stop Keep the rhythm Five four three two one Recover 10 seconds Breathe Three two one Again abdominal in three counts Go Back firmly on the ground and lift One two three Raise your shoulders Tighten your abdomen and exhale when you climb Exhale Three counts One two three One two three Exhale Go Five four three two one Okay Retrieve Catch your breath properly Stay in position Three two one Okay Shoulders raised arms parallel to the ground knee in line with the navel Lift your hips slightly and bring your knees toward your chest Controlled movement Slow precise The abdomen is always contracted 15 seconds Use your arms Go Close open Close open Five four three two one Switch Lift your shoulders Tense your abdomen and increase the pressure The lower back is firmly pressed against the ground Breathe during the climb Go Breathe in exhale hold 15 seconds Don't stop Keep the rhythm Go Sali Butta fuori l'aria Five four three two one Recupera e resti in posizione Five seconds Four three two one Go Bike and knee to the elbow Thirty seconds Tighten your core and don't move your head during the movement Go Relaxed and back firmly pressed against the ground Cross One cross Two Go Coordinate the movement Knees elbows Ten seconds Keep the rhythm Don't slow down Five four three two one Crunch Via Thirty seconds Contract the abdomen and lift the shoulders slightly Exhale when you rise Exhale Inhale Exhale Go Keep the rhythm Continue Do not slow down Hold on Ten seconds Exhale the air Five four three two one Retrieve Ten seconds Five four three two one Go Hand on the opposite foot Contract the abdomen and go into a closed position Your back is well supported on the ground Exhale when you close And exhale when you are on the ground Precise movements Go Cross Touch the tip Go Ten seconds Coordinate the movement Keep the rhythm Don't stop Go Change Raise shoulders and legs Move the pelvis laterally It's thirty seconds The arms are lifted from the ground Breathe Keep the movement Ten seconds Tense abdomen Five four three two one Recover and stay in position Breathe Take a moment to relax Three two one Go Last classic crunch Back firmly pressed against the floor and abdomen contracted Sali Exhale when you rise Inhale Exhale Go Crunch Crunch Hold Stay Ten seconds Forza Resist Five four three two one Okay Twist right and left and return Movements slow and precise Abdomen contracted and neck relaxed Go Breathe when you climb Su Right and left Go Up Cross Go Three two one Gain ten seconds Breathe One two three Okay Now lift your hips Hands on the floor Legs at 45 degrees She is cut off and pushed Back is well supported Go Breathe Move Maintain Slow and technical exercise Ten seconds Five four three two one Change Abdominals in three parts Lift the shoulders Contract your abdomen and push Go Try to focus on the abdominal contraction Go Hello One two three One two three Blow out the air Go Five four three two one Recover We are almost done Now we increase the times and reduce the recoveries Breathe We turn around Ten seconds Five four three two one On the side Left side Go Right side touches the ground Fight together Elbow to the ground and climb Abdomen contracted and small pushes upward Resist Maintain A little push and you're up Hand on the side for balance Technical exercise Slow Abdomen tense Resist Go Ten seconds Support the arm well Go Five four ree two one Change Lie on your back and bring the opposite foot to the abdominal area Go Contract the abdomen and go In closing Ten seconds Go One two three Okay Side plank Right and push Elbow on the ground Legs straight and lift the hips Go Breathe in Exhale and lift Hold on Keep it A little push Go Ten seconds Place your hand on your side Contract your abdomen Support your arm properly Breathe Endure Ten seconds We'ready Hold on Go Go Five four three two One Change Again abdominal Hand to the opposite foot Go Always twenty seconds Let's go Exhale when Sali Back is good Ten seconds Don't stop Keep the rhythm Five four three due uno Left side Go Right side is on the ground Legs together And elbow on the ground Stay on your feet and contract your abdomen Let's go Thirty seconds Hand on the side Support the arm well Contracted abdomen Breathe Ten seconds Resist Don't waver Resist Ten seconds We'ready Keep Keep Five four three two one Change Abdominals in three counts Your back is well supported on the ground Climb and push No Go Breathe in Breathe in One two three And exhale Go Three two one Right side bridge The opposite side from before Go Contract your abdomen Exhale and lift Hold the position Arm on the side Stay calm Contracted abdomen Stay Resist Fifteen seconds Resist Ten seconds We'ready Go Five four three two one Last abdominal exercises in three sets Another twenty seconds The lower back always stays grounded Out with the air when you rise One two three Exhale the air One two three Blow out the air Three two one Recover We're done The last exercise Three two one Okay Legs at 45 degrees and shoulders raised Push on your arms and lift your leg and pelvis back Contract your abdomen And slowly return Go The movement of the descent is slow and controlled by the abdomen Go Exhale slowly during the descent Resist Technical movement Slowly Controlled Resist Go Breathe slowly during the descent Contracted abdomen The descent movement is slow and controlled by the abdomen Ten seconds Help yourself with your arms Five Four Three Two One Ok Your abdominal workout is over See you at the next workout