{"id":5821,"date":"2020-04-16T14:28:19","date_gmt":"2020-04-16T14:28:19","guid":{"rendered":"http:\/\/localhost:8888\/fitpass\/?p=5821"},"modified":"2023-01-09T03:42:26","modified_gmt":"2023-01-09T03:42:26","slug":"3-rutinas-de-stn4-para-fortalecer-el-core","status":"publish","type":"post","link":"https:\/\/www.fitpass.com\/mx\/blog\/2020\/04\/16\/3-rutinas-de-stn4-para-fortalecer-el-core\/","title":{"rendered":"3 rutinas de STN4 para fortalecer el core"},"content":{"rendered":"
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Si tu objetivo es<\/span> fortalecer tu core y tener un abdomen tonificado<\/span>, esta serie de rutinas te ayudar\u00e1n a mejorar la postura, la estabilidad, el equilibrio, la coordinaci\u00f3n, disminuir potencialmente el dolor de espalda y el riesgo de lesiones. <\/span><\/div>\n
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Adem\u00e1s,<\/span> mejora<\/span> la<\/span> eficiencia<\/span> y<\/span> potencia<\/span> deportiva.<\/span> Tambi\u00e9n<\/span> un<\/span> suelo<\/span> p\u00e9lvico<\/span> saludable<\/span> es<\/span> un<\/span> factor<\/span> importante<\/span> en<\/span> una<\/span> r\u00e1pida<\/span> recuperaci\u00f3n<\/span> en<\/span> el<\/span> postparto.<\/span> Y<\/span> la<\/span> lista<\/span> sigue\u2026<\/span><\/div>\n<\/div>\n
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Estas<\/span> rutinas<\/span> se<\/span> dividen<\/span> en<\/span> tres<\/span> niveles:<\/span> inicial,<\/span> intermedio<\/span> y<\/span> avanzado.<\/span> Adopta<\/span> un<\/span> nivel<\/span> y<\/span> ponte<\/span> a<\/span> prueba<\/span> con<\/span> el<\/span> siguiente<\/span> programa<\/span> de<\/span> un<\/span> mes<\/span> \u00a1no<\/span> vas<\/span> a<\/span> creer<\/span> los<\/span> resultados!<\/span><\/div>\n<\/div>\n
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Primera<\/span> semana:<\/span> realiza<\/span> la<\/span> rutina<\/span> martes<\/span> y<\/span> jueves.<\/span><\/div>\n<\/div>\n
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Segunda<\/span> semana:<\/span> realiza<\/span> la<\/span> rutina<\/span> dos<\/span> d\u00edas<\/span> seguidos<\/span> y<\/span> descansa<\/span> uno.<\/span><\/div>\n<\/div>\n
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Tercera<\/span> y<\/span> cuarta<\/span> semana:<\/span> realiza<\/span> la<\/span> rutina<\/span> a<\/span> diario.<\/span><\/div>\n<\/div>\n
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Recuerda<\/span> que<\/span> es<\/span> fundamental<\/span> llevar<\/span> una<\/span> alimentaci\u00f3n<\/span> saludable.<\/span> \u00bfEst\u00e1s<\/span> list@?<\/span><\/div>\n<\/div>\n
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Te<\/span> desaf\u00edo<\/span> a<\/span> que<\/span> hagas<\/span> las<\/span> siguientes<\/span> 3<\/span> rutinas<\/span> donde<\/span> trabajaremos<\/span> gran<\/span> parte<\/span> del<\/span> core,<\/span> no<\/span> necesitas<\/span> ning\u00fan<\/span> pro,<\/span> as\u00ed<\/span> que<\/span> lo<\/span> puedes<\/span> hacer<\/span> f\u00e1cilmente<\/span> en<\/span> cualquier<\/span> espacio<\/span> de<\/span> tu<\/span> casa.<\/span> Vamos<\/span> a<\/span> trabajar<\/span> abdomen<\/span> inferior,<\/span> abdomen<\/span> superior,<\/span> oblicuos,<\/span> lumbares<\/span> y<\/span> espalda<\/span> baja.<\/span> El<\/span> nivel<\/span> depender\u00e1<\/span> de<\/span> la<\/span> dificultad<\/span> del<\/span> movimiento<\/span> y<\/span> del<\/span> tiempo<\/span> de<\/span> ejercicio.<\/span><\/div>\n<\/div>\n
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Recuerda<\/span> contraer<\/span> bien<\/span> el<\/span> abdomen<\/span> cuando<\/span> lo<\/span> flexiones<\/span> y<\/span> coordinar<\/span> la<\/span> inhalaci\u00f3n<\/span> y<\/span> exhalaci\u00f3n<\/span> con<\/span> tus<\/span> movimientos<\/span>,<\/span> esto<\/span> ayudar\u00e1<\/span> a<\/span> desacelerar<\/span> la<\/span> fatiga<\/span> y<\/span> si<\/span> lo<\/span> haces<\/span> frecuentemente<\/span> cada<\/span> vez<\/span> ser\u00e1<\/span> m\u00e1s<\/span> f\u00e1cil<\/span> para<\/span> ti.<\/span><\/div>\n<\/div>\n
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Nivel<\/span> inicial<\/span> \u2013<\/span> intervalos<\/span> de<\/span> 40<\/span> segundos<\/span> x<\/span> 15<\/span> de<\/span> descanso<\/span> (2<\/span> rounds)<\/span><\/div>\n<\/div>\n