fitland El Ejercicio de la Semana #1 "Puente + Rotación de Tronco

Ejercicio de la semana #1

"Puente + Rotación de Tronco"

Trabajo Principal:

-Musculatura del Core
-Oblicuos mayores y menores
-Glúteos e Isquiotibiales

Materiales:

Balon de ejercicios(fitness ball) y un peso de 1 a 8 kg. (balon medicinal, mancuerna, etc)
Peso recomendado para Hombres 5 a 6 kg aprox.
mujeres de 1 a 3 kg aprox.

Posición:

-Apoyo en la parte superior de la espalda, a nivel de las escapulas
-Caderas en posición neutra alineadas con el tronco
-Piernas separadas levemente mayor al ancho de caderas
-Brazos extendidos hacia arriba formando un angulo de 90° con el tronco

Ejecución:

Partiendo de la posición inicial, rotar el tronco sobre el balón(sin cambiar la posición de los brazos) llevando el peso de un lado al otro.
Glúteos activados todo el tiempo para mantener las caderas arriba.

Aplicación:

-Activar y tonificar la musculatura anteriormente mencionada.
-Mejorar la fuerza y potencia en la rotación del tronco.
-Estabilidad y Control Motor global.

fitland El Ejercicio de la Semana #1 "Puente + Rotación de Tronco
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People & Blogs	Upload TimePublished on 2 Apr 2014

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