Campos de accion del trabajo social

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How To * Warm up with 5 minutes of light cardio or do this workout after your regular cardio or strength workout * Option 1: Perform each exercise, one after the other in a circuit format, going through the circuit 1-3 times * Option 2: Perform 2-3 sets of each exercise, resting briefly between sets in a straight-set format * Perform this workout 3-4 non-consecutive days a week. Bicycle Lie on the floor and lace your fingers behind your head, knees into the chest. Lift the shoulder blades off the floor and straighten the left leg out while simultaneously turning the upper body, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in …ver más…

Repeat for 16 reps. | Long Arm CrunchLie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor, keeping the arms straight. Lower and repeat for 16 reps. | Reverse CrunchLie on the floor and place hands on the floor or behind the head. Lift the knees, bending them to 90-degrees and contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 16 reps. | Crunch With Heel PushLie on your back with the knees bent and the hands gently cradling the head. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor. Lower and repeat for 16 reps. | Plank Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so that the body is in a straight line from head to heels. Hold for 30-60 seconds, lower and repeat for 3-5 reps.

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