Inicio Ejercicio ¡En forma durante la temporada!

¡En forma durante la temporada!

Disfruta la temporada de fiestas, pero no dejes que lo logrado en el año se pierda entre “festejo y festejo”.
Te presento una rutina que te ayudará a mantener la figura y darte permisos en las cenas y cocteles.
Puedes hacerla en casa, en un parque o en el gym. Te recomiendo lo hagas al menos 3 veces por semana y un tip: ¡Inicia en lunes, para que para el jueves ya hayas terminado tu meta! Si vas más días ¡Mejor!
Combina bloques de trabajo aeróbico con entrenamiento de fuerza para que “quemes grasa” y mantengas el tono muscular.

1. Inicia la rutina estirando todas las partes del cuerpo por 6 a 8 segundos (3 veces)

2. Mueve articulaciones: Cuello, hombro, codos, cintura, cadera, rodillas y tobillos.

3. Haz un calentamiento de 5 minutos ya sea caminando, en bicicleta fija o elíptica. Este debe ser a una intensidad ligera.

4. Bloque de Trabajo Aeróbico “Cardio”: Trota ligero o salta en tu lugar por 5 minutos. Es decir, que te sientas cansada, pero que puedas respirar sin dificultad.

5. Bloque de fuerza “Fuerza”, Bi-Serie, combina:

a. Press de pecho o lagartijas con
b. Jalón de espalda o levanta del piso una pelota, mochila o bolsa con la espalda recta hasta que quedes derecha. Haz 4 series de 15 repeticiones alternando los 2 ejercicios. Descansa 30 segundos entre sets.
6. “Cardio”: Bicicleta fija o trote por 10 minutos a intensidad moderada.

7. “Fuerza” Bi-serie:
a. Press de Pierna o sentadillas con
b. Elevaciones laterales de hombro (Puedes usar mancuernas o botellas de agua en cada mano). 4 series de 15 repeticiones de cada ejercicio, alternándolos.
8. “Cardio”: Saltar la cuerda o saltar levantando las piernas (paso yogui): 5 minutos a intensidad moderada alta, para ir potenciando la quema de grasa corporal.
9. “Fuerza” Bi-serie de:
a. Remo (de pie con la espalda paralela al piso jala la pelota –o mochila- hacia el pecho) con
b. Abdominales. 4 x 15 c/ejercicio
10. “Cardio”: Libre. Por 15 minutos a intensidad moderada
11. Al terminar, camina 5 minutos lentamente para que tu cuerpo vuelva a una situación similar a la de reposo.

Tips:

  •  Bi-serie se refiere a alternar 2 ejercicios sin descansar. Al terminarla, descansa 30 segundos y repite 4 veces.
  • Las Repeticiones debes hacerlas con una carga tal, que implique un esfuerzo, pero que puedas terminar las series con la técnica correcta.
  • Puedes saber que estás en entrenando a intensidad moderada, si puedes decir una frase completa sin quedarte sin aire.
  • Es conveniente la realices al menos 3 días por semana para tener buenos resultados. Lo óptimo son 5 días.
  • La Rutina está diseñada para ejecutarse en aparatos en el gym.

Checa cómo hacerla en casa: CLICK Rutina para casa 

  • Hidrátate durante el ejercicio. 500ml de agua natural en una hora es suficiente.
  • Evita tomar bebidas energéticas, no son necesarias para este entrenamiento y podrían inhibir la “quema” de grasa.

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