Entrenamiento HIIT en casa para hacer ejercicio todos los días

¡Comparte!

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:   Practica el boxeo para ponerte en forma

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:   Beneficios del ejercicio cardiovascular para los niños

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:   Cómo aumentar la resistencia con las carreras rápidas

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

75 comentarios en “Entrenamiento HIIT en casa para hacer ejercicio todos los días”

  1. I am extremely impressed with your writing skills as well as with the layout on your weblog. Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing, it is rare to see a nice blog like this one nowadays.|

  2. Wow! This blog looks just like my old one! It’s on a entirely different subject but it has pretty much the same page layout and design. Excellent choice of colors!|

  3. I am really impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you customize it yourself? Either way keep up the nice quality writing, it is rare to see a great blog like this one these days.|

  4. Thank you for every other wonderful post. The place else may just anybody get that type of info in such an ideal way of writing? I have a presentation subsequent week, and I am on the look for such information.|

  5. You actually make it seem so easy together with your presentation but I find this topic to be actually something which I think I would by no means understand. It kind of feels too complicated and very wide for me. I am looking ahead for your next post, I’ll attempt to get the hang of it!|

  6. Hey there, I think your blog might be having browser compatibility issues. When I look at your blog in Firefox, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, awesome blog!|

  7. You really make it seem so easy with your presentation but I find this topic to be actually something which I think I would never understand. It seems too complex and very broad for me. I am looking forward for your next post, I will try to get the hang of it!|

  8. I don’t know if it’s just me or if perhaps everybody else encountering issues with your website. It seems like some of the written text in your posts are running off the screen. Can someone else please provide feedback and let me know if this is happening to them too? This might be a problem with my web browser because I’ve had this happen before. Thank you|

  9. Hey just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Internet explorer. I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I thought I’d post to let you know. The layout look great though! Hope you get the problem fixed soon. Kudos|

  10. Hello this is kind of of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding know-how so I wanted to get guidance from someone with experience. Any help would be greatly appreciated!|

  11. Hi there, just became aware of your blog through Google, and found that it’s truly informative. I am gonna watch out for brussels. I will appreciate if you continue this in future. Many people will be benefited from your writing. Cheers!|

  12. Excellent post. I was checking constantly this blog and I am impressed! Very useful information specifically the last part 🙂 I care for such information a lot. I was looking for this particular information for a long time. Thank you and good luck.|

  13. Excellent post. I used to be checking constantly this weblog and I am inspired! Very useful information particularly the last phase 🙂 I deal with such info a lot. I used to be looking for this certain information for a very lengthy time. Thank you and best of luck. |

  14. What’s Taking place i’m new to this, I stumbled upon this I have found It positively helpful and it has aided me out loads. I hope to give a contribution & assist different users like its helped me. Good job.|

  15. Sweet blog! I found it while browsing on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Appreciate it|

  16. This is a great tip particularly to those fresh to the blogosphere. Brief but very accurate information… Appreciate your sharing this one. A must read post!|

  17. Howdy! Would you mind if I share your blog with my facebook group? There’s a lot of folks that I think would really appreciate your content. Please let me know. Thank you|

  18. Excellent beat ! I wish to apprentice while you amend your site, how could i subscribe for a blog web site? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear concept|

  19. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why throw away your intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?|

  20. hey there and thank you for your info – I have definitely picked up anything new from right here. I did however expertise several technical points using this site, as I experienced to reload the web site many times previous to I could get it to load properly. I had been wondering if your hosting is OK? Not that I’m complaining, but slow loading instances times will often affect your placement in google and can damage your quality score if ads and marketing with Adwords. Well I’m adding this RSS to my e-mail and can look out for a lot more of your respective exciting content. Ensure that you update this again very soon.|

  21. Howdy are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and set up my own. Do you require any coding knowledge to make your own blog? Any help would be greatly appreciated!|

  22. I think this is among the so much significant info for me. And i’m happy studying your article. However wanna observation on few common issues, The web site style is ideal, the articles is really great : D. Good job, cheers|

  23. I absolutely love your blog and find most of your post’s to be exactly I’m looking for. Would you offer guest writers to write content for yourself? I wouldn’t mind composing a post or elaborating on a number of the subjects you write in relation to here. Again, awesome website!|

  24. I must thank you for the efforts you’ve put in penning this blog. I am hoping to see the same high-grade content from you in the future as well. In truth, your creative writing abilities has encouraged me to get my own, personal website now ;)|

  25. I have to express appreciation to the writer for rescuing me from this type of circumstance. After exploring throughout the world-wide-web and obtaining things which are not productive, I thought my entire life was over. Existing minus the approaches to the problems you’ve resolved as a result of your write-up is a crucial case, as well as the kind which might have adversely affected my entire career if I had not encountered the blog. Your own personal knowledge and kindness in touching every part was very useful. I’m not sure what I would have done if I had not encountered such a point like this. I’m able to at this time relish my future. Thanks very much for this reliable and sensible guide. I will not hesitate to endorse your blog post to any individual who ought to have assistance about this topic.

  26. Pretty part of content. I just stumbled upon your site and in accession capital to assert that I get actually enjoyed account your blog posts. Anyway I’ll be subscribing for your augment or even I fulfillment you get right of entry to consistently quickly.

  27. I used to be suggested this website via my cousin. I’m not certain whether or not this submit is written through him as no one else recognise such designated about my trouble. You’re amazing! Thanks!

  28. Good site! I truly love how it is easy on my eyes and the data are well written. I am wondering how I could be notified whenever a new post has been made. I’ve subscribed to your RSS which must do the trick! Have a great day!

  29. Howdy, i read your blog from time to time and i own a similar one and i was just wondering if you get a lot of spam feedback? If so how do you prevent it, any plugin or anything you can suggest? I get so much lately it’s driving me insane so any support is very much appreciated.|

  30. Great – I should certainly pronounce, impressed with your web site. I had no trouble navigating through all tabs as well as related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your client to communicate. Excellent task.

Deja un comentario

shares