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

¿Cómo entrenar con el peso de tu cuerpo?

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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