Inicio Ejercicio Ejercicios para marcarte ¡Haz la rutina!

Ejercicios para marcarte ¡Haz la rutina!

Para marcar brazo y pierna, haz esta rutina con tu propio peso corporal (calistenia) que puedes hacer con tu mejor amiga, amigo, pareja o amantuco. Lo único que necesitas es un espacio libre ya sea en casa, parque o gym.

Hazla 2 veces por semana y si la llevas al pie de la letra, irás viendo mejoras en tu cuerpo.

Las claves de esta rutina hecha por la entrenadora Angela Barragán de @FitpassionAB son:

-El peso de tu cuerpo es la resistencia a vencer.

-Las isometrías (mantener ciertas posiciones -acciones musculares- por 10-15 segundos) obligan un mayor trabajo y generan estímulos nuevos para el músculo.


1- Hazla como circuito, un ejercicio seguido de otro.

2- 15 repeticiones de cada ejercicio

3- Repítelo 3 ó 4 veces, 2 veces por semana.

Vas a trabajar principalmente:

-Brazo (tríceps)

-Pierna (bíceps femoral o isquiotibiales; cuadríceps; y glúteos)

-Abdomen (core)

Los Ejercicios: 

1- Push up con sentadilla en pareja



2- Abdomen en pareja, escuadra



3- Push up con saludo


4- 15 sentadillas, quedas abajo 15 segundos y luego 15 saltos de potencia ¡A uber trabajar pierna y pompa!


5- Push up cerrado para triceps (15 reps), quedas 10 segundos y haces 10 reps más


6- Flexión de rodilla con push-ups ¡Para gluteo, muslos y brazo!



7- Planchas para el core, quitando apoyos


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