Inicio Cris Nava Rutina con medicine ball en pareja, 7 minutos.

Rutina con medicine ball en pareja, 7 minutos.

Otro 7 minute workout, para hacer con tu pareja.

Una medicine ball o pelota medicinal, también conocida como pelota de ejercicio, med ball o fitness ball, es un balón con peso, con un diámetro cercano al ancho de los hombros (tipo una balón de basquetbol o soccer), que se usa especialmente en rehabilitación y entrenamientos de fuerza.

Rutina con medicine ball en pareja, 7 minutos.

Estas pelotas pesan desde 1-11kg y pueden estar llenas con arena, aire o gel, y se usan cada vez más en entrenamientos pliométricos, funcionales y HIIT, para incrementar la explosividad en atletas.

Checa esta rutina usando medicine ball en pareja

  • Puedes comprar un balón de 2-4kg (mujeres o principiantes en general) y de entre 4-6kg para gente ya entrenada.

La rutina

  • Haz 30 repeticiones de cada ejercicio como circuito o bloques de 1 minuto, para que sea un 7 minute workout.
  • Ejecuta los ejercicios, lo más rápido que puedas y con un rango completo de movimiento.
  • Si tienes tiempo repítelo o haz 15 a 20 minutos de cardio, para un plan integral.

Ejercicios

1- Sentadilla lanzando pelota. Trabajas pierna, hombro y brazo:

  • Lanza por arriba 1 minuto.

Rutina con medicine ball en pareja, 7 minutos.  sentadilla con medicine ball Medicine-Ball-Squat-Toss_Exercise

  • Al frente, 1 minuto.

rutina con pelota medicinal

2- Rotación de tronco lanzando pelota (core, centro del cuerpo).

rutina con medicine ball

3- Rotación de tronco, espalda contra espalda. 1 minuto

  • Pasa el balón a los lados, por arriba o por abajo.

4- Lagartija inestable, brazo sobre pelota, pasando la pelota con una mano.

rutina con pelota medicinal

5- Abdominal pasando pelota a la pareja.

Rutina con medicine ball en pareja, 7 minutos.

6- Abdominal lanzando la pelota, girando la cintura -rotación de tronco-.

rutina abdomen con medicine ball medicine-ball-abs-workout

¡A darle y sigue entrenando! Cuéntanos cómo te fue.

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