Inicio carrera Rutina en escalera de coordinación

Rutina en escalera de coordinación

Si andas en el rollo de las carreras, y especialmente en las carreras con obstáculos como Spartan Race o Desafío de Guerreros ¡Esta rutina es básica para ti!

Además de mejorar la coordinación, agilidad, velocidad y fuerza, te ayuda a “quemar grasa” y ganar tono muscular.

-Haz cada ejercicio por 30 segundos, descansa 10 segundos y haz el siguiente.

-Al terminar el bloque, haz burpees, jumping jacks o corre por 5 minutos, a velocidad alta.

-Repite 4 ó 5 veces.

¡Usa la escalera de coordinación! Y si no tienes, puedes usar gis en un patio para dibujarla o una cuerda.

Rutina

1- Lagartija con desplazamiento lateral (para core, abdomen, pierna y hombro)
2- Lagartija completa con avance lateral; puedes hacerlo en rodillas, es menos “rudo”.

rutina-en-escalera-de-coordinación

3- Sentadilla abierta a cerrada con salto; o sentadilla y dar un paso.
4- Saltos en un pie con avance en la escalera (la distancia entre peldaños es 40cm)

rutina-en-escalera-de-coordinación

5- Ejercicios de coordinación

rutina-en-escalera-de-coordinación

6- Desplante con avance

7- Salto a un solo pie en escalera

8- ¡Para los más potentes! Lagartija explosiva con avance y aplauso. Si te es complejo haz la lagartija profunda.

¡En todos los ejercicios se trabaja el abdomen! Es un trabajo funcional e integral.

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