21 días consecutivos de formación: consejos y sugerencias

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Dicen que tres semanas es el tiempo que toma crear un nuevo hábito, sin importar lo que sea. Por lo tanto, en el siguiente artículo, traemos una sesión de entrenamiento de 21 días para crear este hábito saludable y así lograr sus objetivos.

21 días de entrenamiento: cuerpo perfecto?

Hay quienes garantizan que con un entrenamiento de 21 días podemos tener el cuerpo perfecto. Sin embargo, no hay soluciones mágicas y es esencial trabajar duro para obtener resultados a largo plazo. En el corto plazo lograremos pequeños resultados, por lo que es importante mantener las expectativas ajustadas a lo que es posible.

Siguiendo lo que se propone literalmente (en términos de ejercicio y dieta), podemos ver cambios óptimos con tres semanas consecutivas de un plan riguroso.

Para ello, debemos comprometernos y no hacer ningún tipo de «deslizamiento». Después de 21 días, es esencial continuar haciendo ejercicio y comiendo saludablemente si queremos seguir obteniendo resultados, pero será más fácil una vez que estemos acostumbrados a los comportamientos.

21 días de formación: ejercicios

Un entrenamiento de 21 días se divide en tres semanas con ejercicios repetidos . Es decir, empieza el lunes y termina el domingo; el lunes siguiente, volvemos a empezar con los ejercicios y, de nuevo, el tercer lunes. El plan de formación es el siguiente:

  • Lunes: sentadilla de tierra, sentadilla frontal, (cinco juegos de cinco repeticiones cada uno) lanzamiento de pelota médica, elevaciones frontales con pelota médica (cinco juegos de diez repeticiones cada uno), puente trasero, puente glúteo (tres juegos de cinco repeticiones cada uno) y tabla (tres minutos).
  • Martes: Recta supina con mancuernas, remo en T, decúbito supino inclinado, tirón en el pecho (cinco series de cinco repeticiones cada una), barra supina, bicicleta abdominal (cinco series de ocho repeticiones cada una), bicicleta estacionaria (12 minutos).
  • Miércoles:  corriendo de 1 km a máxima velocidad, caminando durante diez minutos consecutivos, combinando abdominales, aparadores, elevaciones de cadera en banco y encogimiento abdominal con mancuernas (tres series de diez repeticiones cada una).
  • Jueves: encogimiento de hombros, levantamientos laterales con mancuernas, levantamientos frontales, remo con manos separadas (cinco series de diez repeticiones cada una). Al final de cada ronda de ejercicios, salte la cuerda durante cinco minutos.
  • Viernes: sentadillas combinadas con pasos (siete minutos), bicicleta estacionaria (cinco minutos), cinta de correr (quince minutos), tabla (tres minutos) y abdominales combinados (tres series de quince repeticiones cada una).
  • Sábado: barra supinada, barras paralelas, rizos de bíceps con barra recta, extensiones de tríceps (tres juegos de cinco repeticiones cada uno), rizos de bíceps con mancuernas, tríceps en polea alta (tres juegos de diez repeticiones cada uno) y caminadora (400 metros).
  • Domingo: trote cuatro kilómetros o haga 40 minutos en bicicleta estacionaria.
Mira también:   Posturas simples para empezar a hacer Yoga

21 días de entrenamiento: alimentación

Algunos lo llaman «el desafío de las tres semanas» y parece ser bastante eficaz, ya que muchas celebridades se han sentido alentadas por él y han obtenido muy buenos resultados. Consulte a un profesional para asegurarse de que esta dieta es adecuada para usted. Cada día usted debe tener cuatro comidas, que deben incluir cada una:

  • Proteínas: carne magra, huevos, pescado. El tamaño de la porción es el de la palma de la mano.
  • Grasas: nueces, semillas, aceite de oliva, aguacate, aceite de linaza. Una porción del tamaño del pulgar.
  • Verduras: hoja verde, col, berenjenas, espárragos, cebollas, zanahorias, calabacines, etc. Una o dos asas.

Los alimentos que deben evitarse son los productos lácteos, las nueces tostadas o saladas, los granos (trigo, avena, arroz), las frutas, las verduras, los tubérculos (como las papas), la soja, la sal, las especias y las grasas poco saludables.

La hidratación es crítica – beber al menos dos litros de agua al día – y las infusiones permitidas son té de hierbas y café negro sin azúcar, crema o leche.

Después de haber terminado un entrenamiento de 21 días de acuerdo con el ejercicio y la dieta, el siguiente paso es mantener una vida y un entrenamiento saludables.

Ya no será necesario entrenar diariamente, sino al menos tres veces por semana. En cuanto a la dieta, añada gradualmente los alimentos prohibidos y evite las grasas, el alcohol y los azúcares.

Las mejores aplicaciones de fitness para seguir tus entrenamientos Las aplicaciones de fitness pueden convertirse en buenos aliados para el ejercicio. Pueden ayudarle a mantener un control más estricto sobre sus entrenamientos y calorías. Leer más «

Mira también:   Descubra qué es el entrenamiento tabata, el famoso método de entrenamiento intenso

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