{"id":18015,"date":"2026-05-13T08:21:48","date_gmt":"2026-05-13T11:21:48","guid":{"rendered":"https:\/\/impactocastex.com.ar\/?p=18015"},"modified":"2026-05-13T08:21:48","modified_gmt":"2026-05-13T11:21:48","slug":"plancha-abdominal-cuantos-segundos-se-recomiendan-para-generar-el-habito-y-obtener-resultados-sorprendentes","status":"publish","type":"post","link":"https:\/\/impactocastex.com.ar\/?p=18015","title":{"rendered":"Plancha abdominal: cu\u00e1ntos segundos se recomiendan para generar el h\u00e1bito y obtener resultados sorprendentes"},"content":{"rendered":"<p>El <a href=\"https:\/\/www.lanacion.com.ar\/salud\/fitness\/un-entrenamiento-de-core-de-20-minutos-para-ganar-fuerza-estabilidad-y-mejorar-el-metabolismo-nid12062024\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/salud\/fitness\/un-entrenamiento-de-core-de-20-minutos-para-ganar-fuerza-estabilidad-y-mejorar-el-metabolismo-nid12062024\/\"><b>ejercicio f\u00edsico<\/b><\/a> es una de las actividades primordiales para mantener la mente y el cuerpo en forma. A ra\u00edz de esto, especialistas marcan que la plancha abdominal es uno de los m\u00e9todos m\u00e1s eficientes para ganar masa muscular y ejercitar el <i><b>core<\/b><\/i>.<\/p>\n<p>A partir de esta premisa, la pregunta es cu\u00e1ntos segundos son los recomendados para que la plancha sea efectiva. La respuesta ronda entre los <b>15 y 30 segundos<\/b>. La primera cifra est\u00e1 orientado a los <b>principiantes<\/b> y, la otra, para los <b>expertos<\/b> en la materia.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/277NTVYMJ5ABBJXLULMZFMFITE.jpg?auth=125b254bd517f7dd06afc27d1d447e1e3de7829b9831b087ce79d43700f368c5&amp;smart=true&amp;width=2000&amp;height=1333\" alt=\"Las diferentes variantes de la plancha abdominal\" height=\"1333\" width=\"2000\" \/><\/p>\n<p>Una vez <a href=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/el-habito-nocturno-que-segun-los-neurologos-deteriora-la-memoria-mas-rapido-que-cualquier-otro-nid07052026\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/el-habito-nocturno-que-segun-los-neurologos-deteriora-la-memoria-mas-rapido-que-cualquier-otro-nid07052026\/\">establecido el <b>h\u00e1bito<\/b><\/a> y <b>dominada la postura<\/b>, el tiempo puede extenderse a<b> 45 segundos<\/b>. Para los m\u00e1s avanzados, el margen se estira a <b>un minuto<\/b>, combinando otras posturas que fortalecen los hombros y gl\u00fateos.<\/p>\n<p>Consolidada la postura, se pueden experimentar distintas variantes de plancha: la frontal moviendo las puntas de los pies de lado a lado; la lateral, moviendo los brazos o la invertida, con la cabeza mirando al techo.<\/p>\n<figure><video height=\"720\" width=\"1280\" poster=\"https:\/\/cdn.jwplayer.com\/v2\/media\/04VXLhM9\/poster.jpg?width=1280\" preload=\"none\"><\/video><figcaption>La mujer m\u00e1s longeva en hacer una plancha abdominal<\/figcaption><\/figure>\n<p><a href=\"https:\/\/www.lanacion.com.ar\/salud\/el-movimiento-que-los-entrenadores-recomiendan-para-acabar-con-las-alas-de-murcielago-y-tonificar-nid08052026\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/salud\/el-movimiento-que-los-entrenadores-recomiendan-para-acabar-con-las-alas-de-murcielago-y-tonificar-nid08052026\/\">Expertos en<b> musculatura<\/b><\/a><b> <\/b>y <b>calistenia<\/b> -ejercicios con el propio peso corporal- explicaron que un <i><b>core<\/b><\/i> fortalecido es fundamental para reducir dolores cr\u00f3nicos, prevenir ca\u00eddas y sostiene al cuerpo por s\u00ed mismo, con una independencia necesaria para realizar actividades cotidianas como caminar, correr y hasta subir escaleras.<\/p>\n<h2>Los importantes beneficios de entrenar el core<\/h2>\n<p>Un core fuerte cumple funciones clave para la movilidad, ya que <b>estabiliza la pelvis y la columna, regula la presi\u00f3n abdominal y sostiene la postura durante cada movimiento<\/b>. La musculatura profunda \u2014como el transverso abdominal\u2014 act\u00faa como una especie de cors\u00e9 interno que mantiene la alineaci\u00f3n del cuerpo y protege la espalda de esfuerzos inadecuados. Cuando esta zona est\u00e1 debilitada, las tareas simples demandan m\u00e1s energ\u00eda y<b> aumentan las posibilidades de sufrir molestias o lesiones<\/b>.<\/p>\n<p>\u200bEste ejercicio est\u00e1 orientado a fortalecer el core, hombros y gl\u00fateos; las diferentes variantes y qu\u00e9 tener en cuenta para mejorar la salud cardiovascular\u00a0\u00a0<\/p>","protected":false},"excerpt":{"rendered":"<p>El ejercicio f\u00edsico es una de las actividades primordiales para mantener la mente y el&#8230;<\/p>\n","protected":false},"author":1,"featured_media":18016,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[89],"tags":[],"class_list":["post-18015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nacionales"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plancha abdominal: cu\u00e1ntos segundos se recomiendan para generar el h\u00e1bito y obtener resultados sorprendentes -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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