Entrenamiento HIIT en casa para hacer ejercicio todos los días

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El entrenamiento de alta intensidad es cada vez más popular debido a sus resultados, ya sea que queramos perder peso o tener más fuerza. Y la mejor parte es que no tienes que ir a un gimnasio para practicarlo. En este artículo, ofrecemos un entrenamiento HIIT completo en casa.

¿Cómo es un entrenamiento en casa HIIT?

Además de darnos la oportunidad de hacer ejercicio en nuestro patio trasero o en la sala de estar, el entrenamiento de alta intensidad nos da resistencia muscular, mejora nuestra salud, quema calorías y acelera nuestro metabolismo.

No hay necesidad de pasar más de una hora en el gimnasio, ya que el entrenamiento HIIT en casa sólo lleva unos minutos…. ¡Y los resultados son sorprendentes! Este deporte combina ejercicios intensos con cortos intervalos de descanso y puede practicarse diariamente.

Por ejemplo, algunas aplicaciones móviles ofrecen un entrenamiento HIIT de siete minutos para el que sólo necesitamos ropa cómoda, una silla y una pared. Todo se hace con el peso de su cuerpo y cada ejercicio se hace durante 30 segundos (la cantidad de repeticiones que puede hacer en ese tiempo).

Ejercicios para un entrenamiento HIIT en casa

Con muchos beneficios y facilidades para practicarlo, el siguiente entrenamiento HIIT en casa no necesita un instructor o uno que usted paga para ir al gimnasio. Los ejercicios se hacen en 30 segundos y hay 10 segundos de descanso entre cada uno.

Mira también:   Las mejores alfombras para que corras en casa

1. Polichinelo

Son bastante intensos para empezar. La técnica consiste en hacer pequeños saltos, abrir las piernas mientras se tocan las palmas de las manos por encima de la cabeza y luego cerrar las piernas al mismo tiempo que los brazos «descansan» sobre el costado del cuerpo.

2. Cuclillas isométricas en la pared

Es un ejercicio que le permite trabajar sus abdominales y la fuerza de sus piernas. Apóyese con la espalda en la pared y dé un paso con ambos pies mientras flexiona las rodillas. La idea es que te sientes en una «silla imaginaria» y empujes tu abdomen.

3. Flexiones de brazos

Las tan famosas «flexiones» del brazo que no se pueden perder en un entrenamiento HIIT en casa . Puede hacerlo con las puntas de los pies o con las rodillas apoyadas en el suelo. Doble y extienda los codos mientras baja el cuerpo.

4. Abdominal crunch

Estos abdominales son simples y efectivos al mismo tiempo. Párese con la espalda en el colchón o en el suelo, doble las rodillas y apoye las plantas de los pies en el suelo. Coloque las manos detrás de la nuca y levante el torso. En este punto, estire los brazos y toque las rodillas con las manos. Vuelva a la posición inicial.

5. Sentadillas

Seguramente los conoces por su nombre en inglés: squats. Así es, los tan amados y odiados de la academia también aparecen en el entrenamiento de HIIT en casa. Son muy eficaces! Párese con las piernas extendidas a lo ancho de las caderas, mantenga la espalda firme y doble las rodillas mientras baja lentamente el torso.

Mira también:   La mejor época para correr en verano

6. Tabla

Uno de los ejercicios más de moda de los últimos tiempos, también conocido como’plank’ y utilizado tanto en HIIT como en CrossFit. Consiste en hacer todo el esfuerzo posible con los abdominales para mantener el cuerpo suspendido. Las únicas partes soportadas son las puntas de los pies, antebrazos y manos. El resto está suspendido en el aire!

7. Carrera o carreras estacionarias

Con la traducción al portugués, podemos ver de qué se trata este ejercicio: una carrera estacionaria. La idea es que finjas que estás corriendo y que levantes las rodillas lo más alto posible; hasta que toques tu pecho sería perfecto.

8. Fregaderos

Los fregaderos también son parte de este completo entrenamiento en el hogar HIIT. Ponte de pie, da un paso adelante con la pierna derecha, dobla la rodilla y baja el torso mientras la rodilla izquierda se acerca mucho al suelo. Levántese, vuelva a la posición inicial y haga lo mismo para el otro lado.

9. Banco de tríceps

Puedes usar una silla, un sofá o una cama. Cualquier mueble de la firma servirá . Hay dos maneras de hacer este ejercicio, dependiendo de la práctica que tenga.

Para empezar, póngase de espaldas a la silla (o lo que tenga cerca) y apoye sus manos en el borde. Dobla las piernas y mantén los brazos estirados. Luego doble los codos y baje el cuerpo, con los glúteos casi tocando el piso.

La segunda versión es similar, pero en este caso las piernas están estiradas, así como los brazos, y luego las rodillas ligeramente dobladas mientras que los codos están doblados.

Mira también:   Vea los beneficios del spinning, ideal para perder peso

5 cosas que no puedes perderte para entrenar en casa Mucha gente quiere entrenar, pero o no le gustan las academias o tiene poco tiempo debido a su apretada agenda y ritmo de vida. Vea cómo entrenar en casa! Leer más

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