Inicio Ejercicio Rutina para tonificar en casa HIIT 26 min

Rutina para tonificar en casa HIIT 26 min

No estar inscrito en un gym o no saber cómo entrenar ya no es excusa. Y como me uuuurge que todos tengan un Fitness Lifestyle, va esta Rutina HIIT para tonificar en casa, con el peso de tu cuerpo. Rutina Fuerza Alta Intensidad HIIT

Usaremos el método Tabata Training usando 6 ejercicios

  • De cada ejercicio:
    • 20 segundos de esfuerzo
    • 10 seg. de descanso
    • Hasta completar 4 minutos u 8 repeticiones

Los Ejercicios son:

Rutina para tonificar HIIT Fat Burn 2  Infografia keiji

1- Jumping jacks

jumping jacks Rutina para tonificar HIIT Fat Burn 2

2- Abdominal tijera sobre antebrazos o con flexión de tronco y manos en la nuca.

abdominales Rutina para tonificar HIIT Fat Burn 2 Captura de pantalla 2017-02-08 10.07.58

abdominales Rutina para tonificar HIIT Fat Burn 2

3- Sentadilla plié, carga una mochila pesada al centro, o un bote de agua de 3L.

Rutina para tonificar HIIT Fat Burn 2 sentadilla plie

4- Lagartija de fácil a complejo:

a) Modificada, sobre las rodillas

Rutina para tonificar HIIT Fat Burn 2 lagartijas

b) Piernas separadas

Rutina para tonificar HIIT Fat Burn 2 lagartijas

c) Completa con pies juntos.

Rutina para tonificar HIIT Fat Burn 2 lagartijas

5- Mountain climbers, de fácil a complejo:

a) Sólo da el paso, acercando muslo al pecho, alternando lados

Rutina para tonificar HIIT Fat Burn 2 mountain climbers

b) Alternado piernas con impacto (salto).

Rutina para tonificar HIIT Fat Burn 2 mountain climbers

c) Ambas al mismo tiempo

Rutina para tonificar HIIT Fat Burn 2 mountain climbers

6- Elevación de piernas, con rango corto (hasta 45º) o a 90º despegando la cadera del piso.

Rutina para tonificar HIIT Fat Burn 2 abdomen elevación piernas

Rutina para tonificar HIIT Fat Burn 2 abdomen elevación piernas

Rutina para tonificar HIIT Fat Burn 2 abdomen elevación piernas

Lo ideal es combinarla con trabajo cardiovascular Intermitente o Fraccionado muy corto (checa de qué va).

Bloque cardiovascular

  • 15-20 minutos de intermitente, HIIT o fraccionado corto.

Ejemplo:

  • 1 repetición es:
    • Correr 10 seg
    • Descansar total 10seg
    • Hasta completar 15-20 minutos
    • El máximo tiempo para descansar es 1 minuto
  • Puedes hacerlo corriendo, saltando la cuerda, jumping jacks, mountain climbers, cuerdas de batalla o burpees.

Checa cómo hacer Cardio en tu lugar 

113 Comentarios

  1. Just imagine for a second if you could get into the mind of a millionaire. Think of all the things that you could learn. Well, you actually can do just that. A millionaire is giving away all of his secret right on the internet. You don’t even need to leave the house to learn what made him rich. All it takes is visiting http://e31a67zd-ccr7u13el2cflqp0d.hop.clickbank.net He will literally teach you all of the secrets to making money. Don’t you think it’s time that you earned the living that you deserve? Change your life today by simply following the link above. Do it for yourself and everyone that you care about.

  2. You already know consequently significantly on the subject of this specific theme, created everyone i believe think about it from your lots of various aspects. It has the for instance men and women will not be involved except it truly is something to execute along with Pixie lott! Your personal things great kumpulan youtube terbaru. At all times attend to this!

  3. The weekend is fast approaching. Why not spend it with a sexy cam girl? There’s plenty of them over at http://www.camgirl.pw All of these girls are wanting to have a good time. That’s exactly what you’re looking for too. The most fun you’ll ever have online is right here. Have yourself a good time and meet someone new. That’s what this site is all about.

  4. Do you have a spa problem oon this blog; I also am
    a blogger, and I was curious about your situation; we
    have developed some nice methods and we are looking to trade solutions
    with others, please shoot me an e-mail if interested.

Comments are closed.