Inicio Ejercicio Piernas y Abs firmes: 7 ejercicios 14 minutos

Piernas y Abs firmes: 7 ejercicios 14 minutos

El BOSU es un medio para entrenamiento creado por David Weck y lanzado al mercado en el 2000. BOSU es el acrónimo para “Both Sides Up or Utilized”, ya que se puede usar en ambas caras: La plataforma o la media esfera (dome).

La meta del BOSU es trabajar fuerza, cardio, así como la coordinación, flexibilidad y estabilidad; ya que la sensación que genera al estar entrenando en él, hace que a nivel neurofisiológico se den nuevas conexiones que mejoran otras habilidades relacionadas con el fitness y performance deportivo.

Haz esta rutina con BOSU, que nos presenta Francisco Vilchis. También puedes hacerla sobre el piso, en ese caso ¡Aumenta 5 reps y haz los ejercicios con rangos más amplios!

7-ejercicios-para-pierna-y-abs-en-bosu 2

Hacer el circuito, total, debe tomarte menos de 14 minutos. Te recomiendo hacerlo 2 a 4 veces, al menos 2 veces por semana.

No descanses entre ejercicios. ¡Sólo en el bloque cardiovascular descansa 15 segundos luego de los esfuerzos, para que te recuperes, y logres los 5 minutos del bloque!

La rutina 

Sentadilla en BOSU. Ambos pies arriba. Concéntrate y aprieta el abdomen para mantener el equilibrio. 15 reps.

Rutina para pierna con BOSU

-Sentadilla con 1 pierna en BOSU, y otra en el piso, 15 reps y cambia de pierna.

-Saltos laterales pisando el BOSU -Bloque Cardio- 15 seg de saltos y 15 de descanso. Completa 5 minutos.

-Abdominal con 1 pierna arriba 15 reps cada pierna.

Rutina para pierna con BOSU

-Crunch en BOSU 20 reps

Si quieres trabajar la parte de arriba del cuerpo ¡Aquí la Rutina!

-Acercamientos muslos al pecho 20 reps

Rutina para pierna con BOSU

-Extension de cadera Glúteo: 15 reps cada pierna

-Bloque Cardio ¡Repítelo por 5 min!

Si quieres, ¡Repite el circuito 2-4 veces & 3 días por semana! 

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