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Total Body Workout

Rutina funcional 12 minutos, por Tomás Weimar

Two runners on start. Focus on face.

Que el tiempo no sea una excusa. Si entrenas a intensidades altas, puedes incrementar la quema calórica hasta en un 50%. Es por eso que de acuerdo con estudios, entrenar HIIT por 7 minutos es tan benéfico como 30 minutos de ejercicio continuo.

¿Por qué es igual 7 min. de HIIT que 30 min continuo CLICK ?

¿Cómo?

  • Haz 15 repeticiones de cada ejercicio. Como son ejercicios unilaterales, son 30 repeticiones en total (15 y 15 reps).
  • Otra opción es hacer 1 minuto de cada ejercicio
  • Al terminar los 4 ejercicios, repite 2 veces más todo el circuito, sin parar

¡Serán 12 minutos de rutina total!

Los ejercicios:
1- Squat con desplante cruzado. Puedes hacer el squat sobre un step, y al cruzar por detrás, hacerlo con ese pie en el piso para que sea más profunda la flexión de cadera y con mayor esfuerzo en glúteo y cuadríceps.

curtsy-womenshealthmag.com_
2- Desplante posterior con flexión de cadera al frente. Da el paso hacia atrás y luego sube elevando la rodilla.
3- Fondos en banca con patada. Dobla bien los codos para sentir el esfuerzo en tríceps.

fondos-banco
4- Push up + gato. Haz la lagartija y al extender los brazos, echa la cadera hacia atrás, doblando las rodillas, como si quisieras que las pompas toquen los talones.

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