Inicio Ejercicio Rutina para Glúteo y Abdomen en casa ¡Haz ejercicio, ya!

Rutina para Glúteo y Abdomen en casa ¡Haz ejercicio, ya!

Para que retomes o empieces a hacer ejercicio, no es necesario que te pongas rutinas complejas o irreales, que probablemente no hagas. Por eso te doy este plan de inicio efectivo y ¡Te lo pongo en facilito!:

El ejercicio para que haya cambios debe ser al menos 30 minutos 5 veces por semana de acuerdo a datos de la OMS. Como tú decides, te propongo esta opción: 3 días, 1 hora. ¡Empieza desde el lunes o martes para que alcances a cumplir la meta y no se te atraviesen compromisos sociales!

Antes de entrenar, si vas iniciando, come algo ligero: lechadas (leche de almendras, coco); fruta, yogurt, semillas.

La rutina puede tomarte de 30 minutos hasta 1 hora, dependiendo de cómo te sientas. Constará de bloques de cardio y fuerza alternados para lograr tono muscular y quema de grasa. ¡En el video más detalle!

1- Arranca con cardio en tu lugar 5 a 10 minutos, puedes hacer uno o combinar : marcha en tu lugar, talón pompa, skipping, saltos. Al final de la rutina, haz otro bloque.

2- Bloque de fuerza para pompa y abdomen en el piso. 15 a 20 repeticiones ó 30 segundos, en los descansos inhala y exhala profundo 5 veces.

Los Ejercicios son:

1- Patada para gluteo en posición de plancha.

2- Posición de plancha. Inhala, exhala y mantén contraído el core 15 a 20 segundos

3- Cadera: Abducción de cadera, acostada de lado, sube y baja la pierna apretando gluteos, muslo y cadera.

4- Puente lateral. En la misma posición, mantente arriba. ¡Este ejercicio es muy bueno para oblicuos y abdomen!

5- El 2 x 1: Para abdomen y pierna. En posición de plancha: Dobla la pierna, acércala al pecho y luego estírala lo más que puedas hasta atrás.

6- Bloque de cardio al final de 15 minutos, ya sea en tu lugar, o puedes hacer bicicleta, correr, trotar, caminar o bailar.

Repite la rutina 2 veces, ya sea que logres 30 ó 60 minutos de ejercicio. Al terminar, haz ejercicios de estiramiento y movilidad articular. ¡Y no olvides tomar 500ml de agua por cada hora de ejercicio!


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