Inicio Ejercicio ¿Cómo entrenar con el peso de tu cuerpo?

¿Cómo entrenar con el peso de tu cuerpo?

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ejercicios con tu propio peso en barras, en parques calistenia

En el TOP 3 de Tendencias en el Entrenamiento para este 2016, está la Calistenia, que son ejercicios gimnásticos desarrollados para ganar fuerza y vigor, usando sólo el peso de tu cuerpo y unos pocos accesorios. Lo que más atrae de estos entrenamientos, es que como tu cuerpo es la resistencia a vencer, ganas músculo magro, bien definido y libre de grasa; ideal para los que prefieren un cuerpo tipo modelo o atleta. Lo que está más trendy, hoy,  en el mundo occidental es el entrenamiento en barras o tubos, que se hace en parques o lugares adaptados ex-profeso.

El coach Carlos V. Borroel (en Sport City Acoxpa), nos enseña estos ejercicios básicos con los que puedes ¡arrancar! Y ponerte fuerte y musculoso en poco tiempo.

Puedes hacerlo de 2 formas:

1- Como circuito, la mayor cantidad de cada ejercicio que puedas -sin descansar- y al terminar corre 1 ó 2 km ó 5 minutos ¡Lo que prefieras! ¡Repite 3 ó 5 veces!

2- Otra opción es hacer 5 series de 15-20 repeticiones de cada ejercicio. Y hacer cardio, 30 minutos al final.

Lo Ejercicios son:

-Lagartijas en tubos (pecho, triceps, hombro)

-Remo invertido colgado (espalda, bíceps)

-Elevación de piernas (abdomen), rodillas al pecho

-Fondos con pies apoyados en la barra

-Fondos colgado

-Dominadas con aros, agarre neutro (brazo, espalda)

-Dominadas agarre abierto ¡más avanzado!

Es importante que incluyas ejercicios de abdomen que ayuden a que seas más fuerte y a tener control sobre tu cuerpo.

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