{"id":6571,"date":"2024-09-12T00:00:42","date_gmt":"2024-09-12T00:00:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6571"},"modified":"2024-09-12T15:57:18","modified_gmt":"2024-09-12T15:57:18","slug":"15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers\/","title":{"rendered":"LOS 15 MEJORES EJERCICIOS PARA QUEMAR GRASA ABDOMINAL, SEG\u00daN LOS ENTRENADORES PERSONALES"},"content":{"rendered":"\n

Estos movimientos encender\u00e1n cada cent\u00edmetro de su n\u00facleo y algo m\u00e1s.<\/p>\n\n\n\n

Cuando muchas personas piensan en perder peso, una de las primeras cosas que viene a la mente es conseguir una barriga totalmente tonidada y tensa. Despu\u00e9s de todo, \u00bfqui\u00e9n no <\/em>quiere poder meterse en un par de jeans sin tener que lidiar con un top de magdalenas? Adem\u00e1s, perder grasa abdominal es una forma segura de mejorar su salud: la investigaci\u00f3n<\/a> vincula un tama\u00f1o de cintura m\u00e1s grande con enfermedades card\u00edacas, diabetes e incluso algunos tipos de c\u00e1ncer. Dicho esto, odiamos desposecirte, pero hacer cientos de abdominales todos los d\u00edas no es la mejor manera de perder grasa abdominal. De hecho, los ejercicios que promueven la reducci\u00f3n de manchas simplemente no existen.<\/p>\n\n\n\n

“La reducci\u00f3n de manchas no es un enfoque viable para perder grasa abdominal”, explica el preparador f\u00edsico y experto en nutrici\u00f3n Corey Phelps, creador del programa Cultivate by Corey Fitness. “Pero hay algunos grandes ejercicios centrados en el n\u00facleo que quemar\u00e1n grasa en todo el cuerpo, lo que resultar\u00e1 en un n\u00facleo fuerte y m\u00e1s cincelado”.<\/p>\n\n\n\n

La entrenadora de celebridades y experta en nutrici\u00f3n Jillian Michaels<\/a> tambi\u00e9n dice que hacer una variedad de ejercicios que combinan cardio, fuerza y trabajo central en \u00faltima instancia lo ayudar\u00e1 a reducir la grasa corporal. “Soy una gran fan\u00e1tica de los ejercicios que se centran en el n\u00facleo, pero trabajan m\u00faltiples grupos musculares simult\u00e1neamente con un componente HIIT para una quema de calor\u00edas adicional”, dice.

Aqu\u00ed est\u00e1n los mejores ejercicios y entrenamientos para perder grasa abdominal, seg\u00fan los entrenadores personales.

\u00bfNecesitas m\u00e1s inspiraci\u00f3n para entrenar? Recoge el DVD Tone Up in 15 <\/em>workout, que est\u00e1 lleno de entrenamientos de cuerpo total de 15 minutos que puedes hacer en casa.1Burpees<\/p>\n\n\n\n

\"Atleta<\/figure>\n\n\n\n

Este ejercicio trabaja tu core, as\u00ed como tu pecho, hombros, lats, tr\u00edceps y cu\u00e1driceps, explica Michaels. Dado que los burpees implican un movimiento pliom\u00e9trico explosivo, tambi\u00e9n har\u00e1n que su coraz\u00f3n bombee.<\/p>\n\n\n\n

C\u00f3mo hacer burpees:<\/strong> P\u00e1rese con los pies separados por los hombros y env\u00ede las caderas hacia atr\u00e1s mientras baja el cuerpo hacia el suelo en una sentadilla baja. Luego, coloque las manos justo fuera de los pies y salte los pies hacia atr\u00e1s, permitiendo que su pecho toque el piso. Empuje sus manos contra el piso para levantar su cuerpo en una tabla y luego salte sus pies justo fuera de sus manos. Con el peso en los talones, salta explosivamente al aire con los brazos por encima.2Escaladoras de monta\u00f1a<\/p>\n\n\n\n

\"Atleta<\/figure>\n\n\n\n

Al igual que los burpees, Michaels es un fan\u00e1tico de este ejercicio de tablones en movimiento porque trabaja su n\u00facleo, adem\u00e1s de una gran cantidad de otros m\u00fasculos del cuerpo.<\/p>\n\n\n\n

C\u00f3mo hacer alpinistas:<\/strong> Ponte en una posici\u00f3n de tabl\u00f3n alto con las mu\u00f1ecas directamente debajo de los hombros. Mantenga su n\u00facleo apretado, atrayendo su ombligo hacia su columna vertebral. Conduzca su rodilla derecha hacia su pecho y luego ll\u00e9mela de vuelta a la tabla. Luego, conduzca su rodilla izquierda hacia su pecho y tr\u00e1igala de regreso. Contin\u00fae alternando lados.3Constinuar<\/p>\n\n\n\n

\"Concentr\u00e1ndose<\/figure>\n\n\n\n

El Turkish-getup es un ejercicio de cuerpo total de 200 a\u00f1os de antig\u00fcedad que implica el uso de una pesa rusa, y es uno de los favoritos de la entrenadora de celebridades Ramona Braganza. Si bien es un poco complicado, ella dice que el movimiento de acondicionamiento de todo el cuerpo es seriamente efectivo para eliminar la grasa del vientre.<\/p>\n\n\n\n

C\u00f3mo hacer una comida turca:<\/strong> Sosteniendo una pesa rusa por el mango con ambas manos, acu\u00e9stese de lado en posici\u00f3n fetal. Enrolle sobre su espalda y presione la pesa rusa hacia el techo con ambas manos hasta que el peso sea estable en un lado cargado. Suelte el brazo libre y la pierna libre a un \u00e1ngulo de 45 grados con la palma de la mano hacia abajo. Desliza el tal\u00f3n del lado cargado m\u00e1s cerca de tu trasero para agarrar firmemente el suelo.<\/p>\n\n\n\n

Empujando a trav\u00e9s del pie en el suelo, golpea la pesa rusa con el brazo cargado y rueda sobre tu antebrazo libre. No te encojas de hombros hacia la oreja con el lado de apoyo. Aseg\u00farese de mantener el pecho bien abierto. Endereza el codo en el suelo y lev\u00e1ntate hasta una posici\u00f3n sentada. Teje la pierna delantera hasta la parte posterior. Para proteger las rodillas, la espinilla de la pierna trasera debe ser perpendicular a la espinilla de la pierna delantera.<\/p>\n\n\n\n

Alinea perfectamente tus brazos: mu\u00f1eca sobre codo, hombro sobre codo sobre mu\u00f1eca. Levanta el torso para que la parte superior del cuerpo se erija. Gira la rodilla trasera para que la espinilla trasera quede paralela a la espinilla delantera. Agarra el suelo con los dedos de los dedos de los manos, luego respira hondo y ponte de pie.4Medicine Ball Burpees<\/p>\n\n\n\n

\"Centrado<\/figure>\n\n\n\n

Phelps sugiere agregar una bola medicinal a su burpee para aumentar la intensidad del ejercicio y aumentar su metabolismo, todo mientras construye un elegante conjunto de abdominales de seis paquetes.<\/p>\n\n\n\n

C\u00f3mo hacer burpees de bolas medicinales:<\/strong> De pie con los pies separados por los hombros, sostenga un bal\u00f3n medicinal con ambas manos. Extiende la pelota hacia arriba, luego golpea la pelota en el suelo tan fuerte como puedas, inclinando y sentando tu trasero hacia atr\u00e1s mientras golpeas. A medida que giras en torno a la bisagra, dobla las rodillas. Coloque las manos en el suelo fuera de los pies y vuelva a saltar a una posici\u00f3n de tabl\u00f3n alto. Mantenga su cuerpo en l\u00ednea recta. Luego, salta los pies hacia el exterior de tus manos para que est\u00e9s en cuclillas. Recoge la pelota y presi\u00f3na por encima de la cabeza, extendiendo tu cuerpo y de pie.5Prawls<\/p>\n\n\n\n

\"A<\/figure>\n\n\n\n

The sprawl is basically a burpee on steroids\u2014a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. \u201cIt takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,\u201d explains Braganza.<\/p>\n\n\n\n

How to do a sprawl: <\/strong>Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That\u2019s one rep. \u201cIf you want to burn even more calories, add a jump between each sprawl,\u201d Braganza adds.6Side-to-Side Medicine Ball Slams<\/p>\n\n\n\n

\"Confident<\/figure>\n\n\n\n

\u201cMedicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,\u201d explains Chris DiVecchio, trainer and founder of Premier Body & Mind<\/a>. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. \u201cBut as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,\u201d he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.<\/p>\n\n\n\n

How to do lateral medicine ball slams: <\/strong>Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.7Overhead Medicine Ball Slams<\/p>\n\n\n\n

\"Young<\/figure>\n\n\n\n

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.<\/p>\n\n\n\n

How to do overhead medicine ball slams: <\/strong>Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and don\u2019t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.8Russian Twists<\/p>\n\n\n\n

\"Determined<\/figure>\n\n\n\n

The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.<\/p>\n\n\n\n

How to do Russian twists: <\/strong>Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.9BOSU Ball Planks<\/p>\n\n\n\n

\"Fit<\/figure>\n\n\n\n

You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it\u2019s still important to work those abs even as you\u2019re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness<\/a>. His favorite move to do that? Holding plank on a BOSU ball.<\/p>\n\n\n\n

It\u2019s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. \u201cWhen your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,\u201d he says. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.<\/p>\n\n\n\n

How to do BOSU ball planks: <\/strong>Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.10Running On an Incline<\/p>\n\n\n\n

\"Low<\/figure>\n\n\n\n

Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold<\/a>, a Los Angeles-based personal trainer. Whether you\u2019re outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. \u201cYour heart rate should elevate pretty quickly as you pick up your pace,\u201d she says.<\/p>\n\n\n\n

Try this treadmill workout: <\/strong>Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. \u201cThis doesn\u2019t have to be an all-out sprint,\u201d says Penfold, but you should be working hard enough that you can\u2019t carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.11Rowing Machine<\/p>\n\n\n\n

\"Woman<\/figure>\n\n\n\n

Just because you may not have access to open water, it doesn\u2019t mean you can\u2019t weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back, says Penfold.<\/p>\n\n\n\n

Try this 4-minute rowing circuit:<\/strong> Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. (Don\u2019t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you\u2019re finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. \u201cThat\u2019s the number you\u2019ll want to match or beat during your next rowing session,\u201d says Penfold.12HIIT<\/p>\n\n\n\n

\"Woman<\/figure>\n\n\n\n

While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance<\/a>, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.<\/p>\n\n\n\n

Try this HIIT workout:<\/strong> After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises\u2014just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.13Strength Training<\/p>\n\n\n\n

\"Fitness<\/figure>\n\n\n\n

If you\u2019ve been lifting moderately heavy weights but are still looking to drop belly fat, it\u2019s time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul<\/a>, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. \u201cLifting heavy is where you see more an afterburn effect. Your body continues to burn calories even after you leave the gym,\u201d Spraul says. Just be sure that your technique doesn\u2019t suffer as you increase your weight, which can lead to injury. If you\u2019re new to strength training, this 15-minute total-body workout is a great place to start.14Walking<\/p>\n\n\n\n

\"Two<\/figure>\n\n\n\n

Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez<\/a>, a personal trainer based in New York City.<\/p>\n\n\n\n

\u201cIt seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,\u201d says Gonzalez. \u201cPlus, it ensures that you don\u2019t over-train, which can lead to an over-production of cortisol\u2014a stress hormone that\u2019s been shown to contribute to belly fat.\u201d<\/p>\n\n\n\n

If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there\u2019s a chance it\u2019ll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds\u2014including the belly fat that\u2019s hiding your abdominal muscles. \u201cOne hour of rapid walking a day can lead to one pound of fat loss a week,\u201d says Gonzalez.15Yoga<\/p>\n\n\n\n

\"Clases<\/figure>\n\n\n\n

Ponerse su Om no quemar\u00e1 tantas calor\u00edas como una carrera monta\u00f1osa o levantar pesas, pero puede ayudar a desarrollar m\u00fasculo y mejorar su resistencia, que son cruciales para aumentar su metabolismo. Algunas de las posturas de yoga m\u00e1s altas en calor\u00edas incluyen tabl\u00f3n, silla, Chaturanga y rueda.<\/p>\n","protected":false},"excerpt":{"rendered":"

Estos movimientos encender\u00e1n cada cent\u00edmetro de su n\u00facleo y algo m\u00e1s. Cuando muchas personas piensan en perder peso, una de 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