Inicio Ejercicio Rutina calistenia Alta Intensidad ELLOS, para cuerpo marcado

Rutina calistenia Alta Intensidad ELLOS, para cuerpo marcado

La rutina de “El Potro” de Club de Cuervos

¡Sólo para rudos! Haz este programa de entrenamiento 1 mes para lograr abdomen y cuerpo de roca. Son 2 rutinas, una para cada día. Te toman máximo 30 minutos, ya con calentamiento y enfriamiento.

Rutina HIIT calistenia de JOAQUIN FERREIRA 1

Sin duda, uno de los actores más fit en Latinoamérica es Joaquín Ferreira (Club de Cuervos). En su cuenta de Instagram comparte sus entrenamientos que van desde electroestimulación muscular, surf y lo que más llama la atención es cómo entrena calistenia (ejercicios con el peso corporal) con alto nivel de dificultad. Hay que mencionar que este sistema requiere mucho control del cuerpo, fuerza, y equilibrio.

El resultado:

  • Cuerpo tonificado
  • Sin grasa
  • Mucho músculo

Rutina HIIT calistenia de JOAQUIN FERREIRA 1

Pretemporada #ClubDeCuervos Y seguimos de #roadtripcya @cyamoda

Una publicación compartida de Joaquín Ferreira (@soyjoaquinf) el

Logra un cuerpo de atleta, Top Model, o clavadista con esta rutina:

Método AMRAP

  • ¡Tantos rounds como puedas en el tiempo indicado!
  • Descansa 1 minuto
  • Repite

¡Hazla en el parque –como en el video- o en el gym!

ROUND 1

1. Dominadas con agarre neutro. 12 reps o a la falla técnica
2. Abdomen declinado con disco y rotación de tronco. 15 giros hacia cada lado.

Rutina calistenia Alta Intensidad ELLOS, para cuerpo marcado abdomen declinado con Giros-rusos-con-disco-en-banco-declinado
3. Elevación de piernas para abdomen colgado. 12 reps.

abdominal colgado Rutina HIIT calistenia de JOAQUIN FERREIRA JOAQUIN FERREIRA 16298898_1200860410010761_6724735067941813986_n
4. Around the world abs o abdomen colgado con rotación de tronco. 10 giros (5 cada lado).

Rutina calistenia Alta Intensidad ELLOS, para cuerpo marcado abdominal helicopteros around the world abs

  • Repite el round tantas veces como puedas en 5 minutos.
  • Descansa 1 minuto.
  • Repite 2 ó 3 veces más.

ROUND 2
1. Lagartijas en barras paralelas. 15 reps
2. Trepa de 2 cuerdas, 1 en cada brazo. ¡Subir y bajar!
3. Colgado invertido en anillos (mantener la posición) 10 segundos.

  • Repite el round tantas veces como puedas en 4 minutos
  • Descansa 1 minuto.
  • Repite 3 a 4 veces.

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