Ejercicios cardiovasculares sin aparatos y sin salir de casa

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Todos sabemos que el ejercicio es una parte esencial de una vida saludable. Y no ir al gimnasio no es excusa para entrenar, porque podemos hacer cardio sin aparatos en casa!

Dentro del entrenamiento, los ejercicios cardiovasculares son muy importantes si queremos perder peso, perder grasa y mantener una buena salud cardiovascular.

Aunque los beneficios de los deportes son claros, no todo el mundo puede ir a un gimnasio. Algunos no lo hacen por falta de tiempo, otros porque es demasiado caro, y otros simplemente porque no les gusta. Tampoco siempre es fácil tener dispositivos en casa: ocupa mucho espacio y a menudo es caro.

Pero nada de esto es un impedimento para mantenerse sano y en buena forma. Afortunadamente, hay muchos ejercicios cardiovasculares que se pueden hacer sin máquinas y sin salir de casa. A continuación veremos algunos ejemplos para elegir el que mejor se adapte a nuestras condiciones y circunstancias.

Ejercicios infantiles

Un juego clásico de la infancia es en realidad uno de los ejercicios cardiovasculares sin dispositivos más completos. Estamos hablando de saltar la cuerda! Con este ejercicio mejoramos la resistencia física, la coordinación y el equilibrio. Sin embargo, puede que no sea tan fácil para nosotros hoy como lo era entonces.

Lo más recomendable cuando hablamos de ejercicios cardiovasculares es empezar poco a poco. Es aconsejable comenzar con una serie de 25 saltos e intentar alcanzar progresivamente los 100.

Mira también:   El mejor ejercicio cardiovascular para quemar grasa corporal

Los saltos de tijera también solían ser un clásico en la clase de gimnasia en la escuela. Consisten en saltar, abrir las piernas y levantar los brazos. Realizar este ejercicio no suele ser tan difícil; lo ideal es hacer cuatro series de 25.

Acuclillarse: una buena manera de hacer ejercicios cardiovasculares sin aparatos

La postura en cuclillas es un ejercicio muy completo, porque involucra varios grupos musculares y también ayuda a fortalecer el corazón y mejorar la postura.

Para este ejercicio hay que separar las piernas, con los dedos de los pies hacia fuera y mantener la espalda lo más recta posible, hay que flexionar las rodillas a medida que se desciende, para formar un ángulo de 90 grados entre los muslos y el suelo.

Para hacer las flexiones de piernas correctamente, debemos tirar de las caderas hacia atrás tanto como sea posible. También es necesario evitar que las rodillas no vayan más allá de la punta de los pies.

Después de cada flexión es necesario volver a la posición inicial y realizar tres o cuatro series de 15 repeticiones, dependiendo de la resistencia de cada persona. Con la práctica, podemos aumentar el número de repeticiones.

Lagartijas avanzadas: burbujas

Las lagartijas implican un trabajo muy intenso. Este ejercicio, además de ser una excelente manera de hacer cardio sin dispositivos, requiere el esfuerzo de varios grupos de músculos.

Para hacer burbujas, usted debe comenzar a pararse, luego agacharse, poner las manos en el piso y estirar las piernas. Luego se flexionan los brazos hasta que el pecho esté lo más cerca posible del suelo.

Mira también:   ¿Cómo controlar la respiración correctamente durante la carrera?

Luego tienes que levantar el cuerpo de nuevo, estirar los brazos, adelantar las piernas y levantarte con un salto. Puedes empezar con unas cuantas repeticiones e intentar hacer entre 10 y 15 flexiones.

Calentamiento y estiramiento: dos pasos fundamentales para evitar lesiones

Para evitar posibles lesiones al realizar ejercicios aeróbicos sin máquinas en casa, es imprescindible realizar un precalentamiento. Esto aumentará la temperatura de la sangre, las articulaciones y los músculos. También permitirá que el músculo alcance la temperatura adecuada para realizar el ejercicio, lo que se notará en el rendimiento.

Por último, una vez finalizada la rutina de ejercicios, también es necesario llevar el cuerpo de vuelta a la calma. Para ello, el estiramiento debe realizarse mediante movimientos suaves, tanto en las extremidades superiores como en las inferiores.

Con estos estiramientos, las fibras musculares volverán a su estado normal. Si hay dolor o molestias sin causa aparente después del ejercicio, es aconsejable consultar a un médico.

El mejor momento para realizar la rutina cardiovascular en casa es durante la mañana. En este momento, los beneficios del ejercicio serán mayores, ya que el metabolismo es más rápido.

Si no puedes hacerlo por la mañana, no te preocupes, puedes integrar este ejercicio cardiovascular sin dispositivos de acuerdo a tus limitaciones de tiempo y a una hora que sea cómoda.

Qué comer fuera de casa sin estropear la dieta Es uno de los problemas que surgen a la hora de seguir una dieta: qué podemos comer cuando no preparamos la comida en casa y decidimos comer fuera. Leer más «

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