Inicio Ejercicio Rutina para tonificar: Fuerza y Cardio

Rutina para tonificar: Fuerza y Cardio

Circuito de fuerza y cardio para marcarte.

Por Keiji Yoshiki

Experto en Fitness @keifitmx 

Yo sé que lograr estar fit, requiere de mucho esfuerzo, pero tampoco es que sea imposible. Y como no quiero que pongas como pretexto, que no te alcanza para el gym, para el beatness o crossfit; va esta rutina para la que solo necesitas un par de mancuernas o unas botellas de agua lo suficentemente pesadas para que logres hacer con esfuerzo 20 reps de cada ejercicio.

La rutina es así:

1o. Circuito de fuerza, haz cada ejercicio 20 veces. Al terminar, repite todo 3 veces más, para completar 4 circuitos totales.

Vas a fortalecer y tonificar todo el cuerpo. Es un total body workout con mancuernas.

2o. Circuito cardio: Haz cada ejercicio durante 1 minuto sin descansar. Siempre al minuto ¡cambia! Al terminar los 4 minutos, descansa 1 minuto y ¡Empieza de nuevo!

Serán 15 minutos de cardio intenso con los que cubrirás más de la cuota diaria de ejercicio recomendada por las instituciones más prestigiadas en salud y bienestar. 

Ejercicios de fuerza, haz 20 repeticiones de cada uno:

  • Sentadilla con press de hombro

  • Curl de bíceps
  • Lagartijas sobre mancuernas o push-up bars

  • Elevación de piernas, abdomen bajo
  • Desplante con elevación lateral de hombro (20 reps de cada lado)

  • Patada tríceps
  • Remo con mancuernas

  • Crunch de abdomen
  • Planchas 20”

TIP Para un mayor esfuerzo: SUBE la mancuerna (fase concéntrica) rápido y baja lento (excéntrica). Si quieres, SUMA un “dead stop”, es decir, para totalmente y haz la siguiente REPETICIÓN.

Los ejercicios de cardio:

  • Burpees
  • Mountain climbers
  • Inchworm walk o avance gusano

  • Jumping Jacks

¡Ya lo tienes! Así que a darle. Si tienes dudas, búscame en instagram @keifitmx

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