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Routine de Core et Abdominaux à la Maison – Fitness Tech

Sophia Martin
Sophia Martin

Maintaining basic care does not refer to aesthetics, but is also essential for general health, posture and injury prevention. You can’t wait to use the equipment you need to invest in the big machines, you can’t ask about them. The economy of the materials used, the elastic bands and the small halters, help to perform an ab routine and the central effectiveness of the comfort of home. A complete routine that adapts to the level of the team, so you can make it easy on your team.

Advantages of access to the core

The core, or abdominal part, is the set of muscles that surround and stabilize the muscles, including the abdominals, the base of the muscles, the fessiers and the obliques. Strengthening this area has multiple benefits:

  • Improve posture and reduce back pain.

  • Therefore, to increase sports performance, activities are necessary for stability.

  • Prevent injuries by keeping your spine well aligned during exercise and everyday activities.

  • Promotes toning of the abdomen and physical appearance.

For this routine, you do not have high-cost equipment or large investments. The basic material is used to prepare a series of exercises to strengthen the core:

  • sun mats : For greater comfort during exercises in the sun.

  • elastic bands : Otherwise, they are useful for increasing the resistance of certain exercises, which helps improve strength and stability.

  • small halters (optional): Using certain exercises for additional use without additional equipment.

Core and Abdominal Routine à la Maison

During the 4 days of the week you dedicate a lot of time to your financial environment. The exercises are performed with maximum precision, the upper abdominals aux obliques et au bas du dos.

Jor 1: Abdominaux et Core de Base

  1. Crunches (classic crunches) – 3 series of 15-20 trials

  2. static plane – 3 series of 30-45 seconds

  3. Elevation of the jambs – 3 series of 12-15 trials

  4. Bicyclette (oblique abdominals) – 3 sets of 20 repetitions (10 of chaque côté)

Jor 2: Core and stability

  1. Lateral plant with hand elevation. – 3 sets of 15 repetitions per côté

  2. Russian Twists with Halter – 3 sets of 20 repetitions (10 of chaque côté)

  3. Mountaineers – 3 sets of 30 seconds

  4. fessier bridge – 3 series of 15 trials

Jor 3: Core et Obliques

  1. Crunch with elastic bands – 3 series of 15-20 trials

  2. Iron with a touch of épaule – 3 sets of 20 repetitions (10 of chaque côté)

    • And in the plank position, touch one main to the opposite sword, quickly alternating the mains. This way we exercise the obliques and improve stability.

  3. V-ups – 3 series of 12-15 trials

    • Next to the sun, simultaneously place the dry jambs and the torso, and attach the jambes to the mains. It is an exercise that is effective for the entire abdomen.

  4. Ciseaux – 3 series of 15-20 trials

Day 4: Main functions and retreats

  1. Superman – 3 series of 15 trials

    • Along the belly, simultaneously the fasteners and the jambes and the soul of the sun. This exercise works for two, balances the abdominal work.

  2. Elastic band deployment – 3 series of 10 trials

  3. Plates with alternating jambs – 3 sets of 30 seconds

    • And position on the plank, it is a natural environment, and with abdominal contraction and stable handles.

  4. Etirement cobra and child’s posture – 3 repetitions of 30 seconds in even position

Additional Tips

  • Coherence : To see results, make sure you log in between 3 and 4 hours per week. Coherence is the strength of the core.

  • Progression : Increasing the difficulty of progression, thus increasing the number of repetitions, and increasing the tempo during incorporation and resistance.

  • Nutrition : Ensuring the maintenance of an equal amount of food to maximize results and ensure a free abdomen.

With the help of a routine, it is important to ensure that your main business is efficient and economical to ensure the comfort of your home. If you are looking for more affordable fitness equipment to complete your workout, chez Fitness technologyWe now offer a variety of products for a variety of results without having to invest in expensive materials.

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