Inicio Ejercicio Para quitar el ala de murciélago y subir la pompa.

Para quitar el ala de murciélago y subir la pompa.

¡Chicas! Como no las dejo solas, esta semana les traigo una rutina de calistenia (con el peso de su cuerpo) que es ¡Lo de Hoy! para tonificar brazos y fortalecer piernas. La meta de estas sesiones es mantener los músculos firmes ¡Y luchar contra la gravedad!

La entrenadora, especialista en entrenamiento funcional para tono muscular en mujeres, Ángela Barragán, con la escuela venezolana de culto al cuerpo, nos presenta esta rutina de calistenia, en la que trabajarás con el peso del cuerpo para definir brazos, piernas y glúteos:

Harás 3 series de 15 repeticiones de cada ejercicio o par de ejercicios:

1- Sentadillas, con los pies separados poco más que el ancho de los hombros, baja echando la cadera hacia atrás, hasta que los muslos queden paralelos al piso. Al terminar la 15, quédate en esa posición 10 a 15 segundos, con eso generas mayor tensión, se activan más músculos y preparas al cuerpo para…

2- Multisaltos, 10 a 15 saltos ¡O hasta que ya no puedas! Al caer, recuerda caer con la bola del pie (metatarsos) y echando la cadera hacia atrás para no estresar de más las rodillas.

3- Push Up cerrado: De pie, agáchate poniendo las manos en el piso. Avanza hasta quedar enposición de plancha con los brazos estirados y con las manos justo debajo de los hombros. Dobla los brazos, de manera que los codos se dirijan hacia atrás y pasen rozando el torso.¡Ideales para tríceps!  Al terminar las 15 reps, te quedas en la posición 2 (abajo) por 10 segundos…

4- Luego haces otras 10 lagartijas (push ups) cerradas. Si no puedes lograr al menos 8, haz la variante modificada, apoyada en las rodillas. Checa este VIDEO.

5- Push up + Flexión de cadera: Este es un ejercicio combinado, en que se trabaja todo el cuerpo: brazo, hombro, pecho, abdomen, pierna y cadera. Desde posición de plancha, haz un push up -cerrado o abierto-, luego echa la cadera hacia atrás doblando las rodillas -hasta que queden cerca del pecho- y regresas. Al final de las 15 repeticiones, mantén  la posición de plancha 10 segundos.

6- Plancha Inestable y Supermanes : Para el centro del cuerpo, core  (abdomen, espalda baja, transverso abdominal).

a) Posición de plancha con los brazos estirados apoyados en el piso, 10 segundos.

b) Luego sube un brazo, hasta que quede paralelo al piso y quédate 10 segundos. Posteriormente, cambia de brazo.

c) Luego 10 segundos con 1 pierna arriba y cambias.

d) Y lo más “perro”: ¡Supermanes! Sube la pierna derecha y brazo izquierdo (posición contralateral), mantén la posición 10 segundos y cambia.

¡Ya estás armad@ con esta rutina! Hazla 2 veces por semana ¡mínimo! Combínala con cardio y si tienes dudas ¡Búscame o a Ángela, en su facebook !

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