5 Melhores abdominais para você começar a praticar hoje mesmo

A boa notícia é que é possível começar a praticar os melhores abdominais em casa, sem a necessidade de equipamentos específicos.

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[{"selector":"#anim-567d713f-d864-4b59-afb0-5782dd4c6830","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-91d663b6-77bc-4d5e-ad97-ae991a20cb4f","keyframes":{"transform":["translate3d(0px, -134.06084%, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51948dc5-773a-4d3f-84aa-13d086daffed","keyframes":{"opacity":[0,1]},"delay":475,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-516d54d9-d72d-4033-bda0-ace9d5eeb99f","keyframes":{"transform":["translate3d(0px, -160.17095%, 0)","translate3d(0px, 0px, 0)"]},"delay":475,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Vamos então aos 5 melhores abdominais indicados pela Personal Trainer Mirian Maria, para começar a praticar hoje mesmo:

5. PRANCHA DINÂMICA

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[{"selector":"#anim-dc220558-29f4-4e76-be9e-815c3e030b0a","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6233d726-1e7c-453d-bca5-aff517b4f841","keyframes":{"transform":["translate3d(-124.54873%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Ela fortalece os músculos das costas, melhora a postura, ajuda a prevenir lesões na região lombar e pode ser realizada em qualquer lugar, sem a necessidade de equipamentos específicos.

4. ABDOMINAL INFRA CURTO

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O abdominal infra é um exercício que trabalha principalmente os músculos do abdômen inferior. É importante manter a postura correta durante o exercício, sem arquear a lombar ou levantar os ombros do chão.

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3. ELEVAÇÃO DE PERNAS

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A elevação de pernas é um exercício excelente para trabalhar os músculos abdominais inferiores, além de fortalecer a região lombar e os flexores do quadril.

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OU CONTINUE A LEITURA

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2. ABDOMINAL BICICLETA

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[{"selector":"#anim-f64fbf58-2074-449f-b8d7-07ef9ed9bf78","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2ff813e1-9f5c-4796-aaaa-8aa15c24680f","keyframes":{"transform":["translate3d(-119.93243%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] O abdominal bicicleta é um exercício divertido e desafiador, que trabalha os músculos abdominais oblíquos.

1. PRANCHA DECÚBITO LATERAL

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[{"selector":"#anim-63850fad-6474-4b33-99d2-6168ca2fb30c","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-be01cfaa-1019-474e-b7e9-59e414b4c09e","keyframes":{"transform":["translate3d(-116.55405%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Uma variação do exercício abdominal tradicional é a prancha decúbito lateral, que é realizada deitando de lado e levantando o corpo com o antebraço e o pé.

DICAS EXTRAS: MANTENHA UMA BOA POSTURA, RESPIRE CORRETAMENTE E CONSULTE UM PROFISSIONAL DE EDUCAÇÃO FÍSICA.

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[{"selector":"#anim-683640ef-1981-43dd-b66a-968ab1d8db22","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfdaf327-8316-44d0-8334-71bbf87b668e","keyframes":{"opacity":[0,1]},"delay":150,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Os exercícios apresentados acima são simples e podem ser realizados em qualquer lugar, sem a necessidade de equipamentos específicos.

[{"selector":"#anim-10181d54-be76-46bc-9eac-bdb972bff148","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-34430efc-b18c-4d5c-ad66-78446c1f6543","keyframes":{"opacity":[0,1]},"delay":150,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] É importante lembrar que é fundamental manter uma boa postura durante a execução dos exercícios, respirar corretamente e manter os músculos do abdômen contraídos durante todo o movimento.

Gostou?

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