Inicio carrera Rutina de fuerza funcional para Carreras

Rutina de fuerza funcional para Carreras

¡Neta! Hay que entrenarle… Si bien es cierto que puedes ir a una carrera ¡sin prepararte nada y terminarla (como sea)! Es doblemente cierto, que si entrenas antes: además de sentirte mejor, reducir tus tiempos, y bajar el riesgo de lesión: ¡Te divertirás más!

Por eso vamos a arrancar un serial con rutinas que te servirán para mejorar tu desempeño. Hay que integrar: trabajo de fuerza con cardiovascular y potencia -si haces carreras con obstáculos, tipo Spartan-.

Para que vean que pienso en todos, esta rutina sirve a todo tipo de corredores y es un método ideal para quemar grasa y marcar músculo. Esta semana, vamos con una rutina de alta intensidad HIIT, creada por el coach Guille Molina, personal trainer en Energy Fitness 222, especialista en entrenamiento funcional para deportes como carrera, triatlón y natación de competencia.

1- Arranca con un calentamiento de 5 minutos, en el que subas gradualmente la temperatura del cuerpo y las pulsaciones del corazón (frecuencia cardíaca).

2- Corre por 15 minutos a velocidad moderada (7 a 9km/hr). Trata de variar la inclinación. Carlos caminadora

3- Fuerza: Haz el circuito de ejercicios funcionales (en que trabaja todo el cuerpo), en series de30 segundos a la mayor intensidad, descansando 30 segundos o menos entre 1 ejercicio y otro.Repite el circuito 3 a 5 veces:

a) Mountain Climbers (Paso Montañez)- Trabaja abdomen y pierna.

b) Lagartijas con los brazos separados más allá que el ancho de los hombros.

rutina-para-carrera

c) Desplante hacia atrás, y luego sube esa misma pierna, hasta que casi toque el pecho. Al terminar los 30 segundos, descansa y cambia de pierna.

d) Jumping jacks.- Abre y cierra piernas y brazos al mismo tiempo, ¡saltando!

e) Abdominal hasta ponerte de pie.

DSC_7516

4- Corre 5 a 10 min. a intensidad moderada (60-70% de tu FCM).  Trata de que sea a la misma velocidad del bloque inicial. Y si puedes agregar inclinación ¡Mejor! 5- Haz estiramientos de todo el cuerpo.

carrera zancada 2

¡Prueba la rutina 2 a 3 veces por semana! Y cuéntanos qué tal.

Video, cortesía El Show de la Belleza, Telefórmula.

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