Martes, 19 Mayo 2015 17:07

Tonifícate sin moverte de casa

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A petición de uno de nuestros lectores, vamos a mostrar el ejemplo de una rutina de ejercicios para realizar en casa, en un hotel, en un parque, etc.. Que nos permitirá tonificar y quemar grasas restantes de una manera práctica, con solo dedicar unos pocos minutos  (30/40 min) al entrenamiento diario.

Para todos aquellos que no tienen un gimnasio cerca o que simplemente no desean salir de casa para entrenar, o incluso para aquellos que quieren aprovechar estos meses de verano para salir de la rutina de estar encerrado en un gimnasio, este puede ser un buen ejemplo para seguir manteniendo y/o mejorar la forma física de manera práctica y económica. Eso sí, requerirá de la constancia y esfuerzo de cada uno, el dedicar tiempo de su vida a la rutina, al menos 3 veces por semana.

Como cualquier entrenamiento costa de 3 partes, el calentamiento, la parte principal y la vuelta a la calma.

Calentamiento

Realiza unos 10 minutos de carrera en el sitio, alternando elevación de rodillas al pecho y talones hacia los glúteos. Puedes descansar unos pocos segundos sin dejar de hacer marcha en el sitio. Si tienes una cinta o bicicleta estática, este calentamiento puedes hacerlo allí, o usando las escaleras de casa, o bien corriendo al trote por el parque cercano a tu vivienda.

Rodillas arriba

Talones atrás

 

Rutina de ejercicios

Los ejercicios que os mostramos a continuación pueden tener diferentes variantes dependiendo del nivel que tenga cada persona.

Flexiones de brazos o lagartijas: 3 series de 12 repeticiones cada una.

Recuerda separar las manos del ancho de los hombros y que queden alineadas con estos. Si resulta muy difícil, puedes apoyar las rodillas en el piso para ejecutar el ejercicio.

Flexiones de brazos

Sentadillas: 3 series de 10 repeticiones.

Si eres principiante puedes realizarlo con ayuda de una silla delante de ti, para poder sujetarte sin perder el equilibrio. Los pies deben estar separados a lo ancho de la cadera y debemos bajar la cadera, procurando que la rodilla nunca pase de la punta del pie. Si ya tienes experiencia puedes hacer los ejercicios sin silla, con una mochila puesta cargada con un par de botellas u otro peso a sujetar con los brazos delante del pecho (por ejemplo, garrafas de agua).

Sentadillas

Sentadillas

 

 Fondos de tríceps: 3 series de 12 repeticiones.

Con ayuda de una silla o un taburete, debes colocar las manos allí y distanciar los pies para bajar la cadera mientras flexionas los codos y los llevas hacia atrás. Si tienes experiencia, puedes colocar los pies en otro banco de la misma altura y desde allí ejecutar el ejercicio.

Fondos de tríceps

Zancadas con piernas alternadas: 2 series de 14 repeticiones.

Partimos de la posición de pie, con las piernas separadas a lo ancho de la cadera, daremos un paso con una de las piernas y simultáneamente el otro pie se despega del suelo por el talón, pero se mantiene la puntera apoyada, mientras la rodilla se flexiona dirección al suelo y el tronco permanece totalmente erguido. Recuerda que la rodilla de la pierna adelantada flexionada no debe pasar la punta del pie.

Zancadas con piernas alternas

Elevaciones laterales de brazos: 3 series de 15 repeticiones.

Con peso en ambas manos, pueden ser botellas de agua, mancuernas, bolsas de arena, piedras o paquetes de harina, elevamos los brazos hasta la altura de los hombros, con una pequeña flexión en los codos.

Elevaciones laterales de brazos

Curl de bíceps alternando brazos: 3 series de 15 repeticiones.

Con peso al igual que el ejercicio anterior, colocamos ambos brazos estirados a lo largo del cuerpo y hacemos una flexión de codo llevando las manos hacia arriba.

Curl de bíceps

Bicicleta (abdominales): 2 series de 20 repeticiones.

En el suelo, sobre una toalla, esterilla o alfombra, debemos levantar el torso sin forzar el cuello e intentar unir simultáneamente codo con rodilla contraria, simulando un movimiento de pedaleo constante con las piernas.

Bicicleta (Abdominales)

Planchas: 3 series de 20 segundos cada una.

Colocando los antebrazos en el suelo y las puntas de los pies apoyados, debemos contraer isométricamente el abdomen para mantener el cuerpo en línea recta por 20 segundos aproximadamente.

Planchas

Remo horizontal: 2 series de 15 repeticiones.

Con peso en ambas manos, y torso hacia adelante, elevamos ambas manos simultáneamente dirección a la cadera.

Remo horizontal

Nadador: 3 series de 12 repeticiones.

Tumbado en el suelo boca abajo y con los brazos y las piernas estiradas, levantaremos simultáneamente el brazo derecho y la pierna izquierda y después bajamos estas extremidades y levantamos las otras dos a la vez.

Nadador

Saltar la cuerda: 3 series de 8 minutos cada una.

Puedes saltar al ritmo que quieras y con el salto que desees. Bajar poco a poco la intensidad, y si no te va bien con la comba, puedes simular el salto como si tuvieses la comba pero sin tenerla.

Salto comba

La idea es trabajar la mayor parte del cuerpo posible y, finalmente, incorporar ejercicio aeróbico de buena intensidad para quemar grasas. Entre ejercicio y ejercicio se recomienda no descansar más de 2 minutos.

Para mayor intensidad y estímulo muscular, podríamos incrementar el peso usado progresivamente y reducir las repeticiones a realizar, así como las series.

Se pueden realizar muchos ejercicios más, solo es un ejemplo práctico de rutina que puede optimizarse, completarse y extenderse a gusto del usuario.

Estiramientos

Cuando acabemos todo la serie de ejercicios, lo que debemos hacer es estirar toda la musculatura trabajada durante un mínimo de 30 segundos por cada músculo.

Si tenéis cualquier duda de como hacer los estiramientos de los músculos trabajados, aquí

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