Inicio Ejercicio Rutina para marcarte 3

Rutina para marcarte 3

Esta Rutina 3 para cuerpo marcado y sin panza, consta de:

• 3 sesiones de trabajo combinado fuerza + cardio por semana; y

• 2 de trabajo aeróbico, por semana.

• Nuestra meta será alcanzar 5 estímulos semanales e idealmente 6; de entre 45 minutos y poco más de una hora. 450_1000Incluimos el método fraccionado de cardio, en que se intercalan fases de trabajo con fases de descanso (trabajo + pausa).

La razón es gifs-animados-saltar-la-cuerda-8517681que el gasto energético será mayor por la cantidad de arranques y frenos.

Mi recomendación es realizar este entrenamiento corriendo, saltando la cuerda, en remadora, nadando o rodando en bicicleta.

Rutina Fase 3 (semana 9 – 12)

  • Antes de iniciar, para la entrada en calor, camina por 5 – 10 minutos. Al terminar, una vuelta a la calma de 5 a 10 minutos es suficiente.
  • Los ejercicios de fuerza, serán:
    • Bi-series, es decir, haces uno luego el otro y así hasta completar 4 sets de cada uno.
  • El peso en cada serie será moderado, pero ¡que se sienta!, es decir, una carga que te permita hacer cada repetición sin perder la técnica, mas sintiendo el esfuerzo.
  • Descansa 30 segundos al terminar cada Bi-Serie

DÍA 1 (Entrenamiento mixto: Fuerza -Tren Inferior- y Aeróbico)

RUTINA (4 sets de 15 reps de cada ejercicio)

1- 5 min cardio a intensidad moderada (60-75% de FCM)

2- Leg Extension

3- Leg Curl

4- Leg press o sentadilla

sentadilla Cómo hacer los ejercicios de pierna básicos sentadilla con barra

5- Elevación de talones para pantorrilla

6- 10 min de cardio a intensidad moderada

7- Crunch abdomen

8- Máquina de Glúteo, Extensión de cadera

máquina de gluteo glute machinecybex_eagle_glute_cybex_eagle_glute

9- 20 min de cardio a intensidad moderada

DÍA 3 (Entrenamiento mixto: Fuerza -Tren Inferior y Superior- y Aeróbico)

RUTINA (4 sets de 15 reps de cada ejercicio)

1- 10 min cardio ascendente (menos a más) hasta llegar a intensidad alta (80-85% FCM) y mantenerla 5 minutos

2- Press de pecho o lagartijas

lcómo-hacer-lagartijas-de-fácil-a-avanzado

3- Extensión de espalda o máquina lower back

4- Desplantes

5- 5 min de cardio a intensidad moderada alta (75-80% FCM)

6- Remo con mancuernas o máquina

7- Elevación de piernas para abdomen bajo

8- Sentadillas

9- 20 min cardio a intensidad moderada (60-70% FCM)

DÍA 5 (Entrenamiento mixto: Fuerza -Tren Inferior y Superior- y Aeróbico)

RUTINA (4 sets de 15 reps de cada ejercicio)

1- 10 min. de cardio a intensidad moderada alta (70-80% FCM9

2- Curl de bíceps con mancuernas

3- Abdomen oblicuos (haz el crunch pero ligeramente de lado)

4- Press de hombro con mancuernas

5- 15 min de cardio a intensidad moderada alta (75-80% FCM)51221 (1)

6- Extensión de tríceps con polea alta o fondos en banca

7- Abdominales en V

8- Extensión de cadera para glúteo (máquina) o Desplantes

9- 20 min de cardio así: 5 min a tu 80% + 10 min a tu 60% + 5 min a 80% FCM.

DÍA 2 y 4 (Trabajo Aeróbico)

• Puedes hacerlo en caminadora, elíptica, remadora, escaleras o correr en exterior

• Calentamiento de 5 minutos al inicio y al terminar 5 minutos de vuelta a la calma.

DÍA 2

Cardio Fraccionado

  • 40 minutos
  • Combinación de trote y caminata. Por ejemplo:
    • 3´+ 2´, significa: 3 minutos de trote + 2 minutos de caminata, hasta completar los 40 minutos ó 1 hr.

200 (1)DÍA 4

Continuo

  • 60 minutos
  • Mantener intensidad moderada a alta (60-80% FCM)

200 (2)

¡Ponte al día! Checa las rutinas 1 y 2:

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