5 cosas que no pueden faltar para entrenar en casa

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Mucha gente quiere entrenar, pero o no le gustan las academias o tiene poco tiempo debido a su apretada agenda y ritmo de vida. Si este es su caso, no se desanime , usted puede hacer ejercicio en casa con sólo unos minutos y de manera efectiva. Para poder hacer esto sin problemas, hay algunas cosas que no puede dejar de entrenar en casa.

¿Es posible entrenar en casa?

Para empezar, una de las cosas que más nos preocupa cuando pensamos en la formación es la falta de tiempo. Si tiene que enfrentarse a un día de trabajo largo y agotador, puede desgastarse física y mentalmente y no habrá espacio en su agenda para la actividad física.

Además, otra causa probable que podría desanimarlo es la falta de dinero. También puede que te preguntes: «¿Qué puedo hacer si no tengo muchos materiales o equipos para la formación en casa?

Pero no se desanime, siga leyendo para que pueda comenzar su entrenamiento en casa, y prácticamente sin mucho equipo.

5 cosas necesarias para entrenar en casa

Aunque una de las motivaciones o factores para entrenar en casa es reducir gastos, no cierres por la posibilidad de complementarse con accesorios o máquinas. Por ejemplo:

1. Si tiene una barra firme y a una altura cómoda donde sus brazos extendidos puedan alcanzarla fácilmente, puede usarla como barra para levantar su cuerpo.

Mira también:   Beneficios de los ejercicios intensos y cortos

2. Con mancuernas pequeñas puedes hacer un poco de fuerza y tono muscular.

3. Una de las mejores opciones adicionales es que puedes tener una fitball o una bola de ejercicio con la que puedes hacer ejercicios de gimnasia suave.

4. Si tiene una cinta de correr o una bicicleta estática, puede hacer ejercicios cardiovasculares, aumentando así la capacidad de su corazón.

5. Además, un colchón , un asiento o una silla firme siempre serán útiles.

Hay varias propuestas interesantes para entrenar en casa , y seguramente encontrarás una adecuada para ti, siempre teniendo en cuenta tu tiempo y los accesorios disponibles.

Ejercicios de calentamiento antes del entrenamiento

En primer lugar, es importante empezar bien. Por lo tanto, lo primero a lo que debe prestar atención es a los ejercicios de calentamiento . Esto le permitirá activar su cuerpo para la actividad física .

De esta manera, sus articulaciones, tendones y músculos se calientan y su corazón eleva su pulso. Para este entrenamiento de calentamiento podemos dedicar entre 5 y 10 minutos. Pero no se apresure, porque su cuerpo necesita un período de tiempo para darse cuenta de que está activo.

Después de eso, puede empezar entrenando en casa haciendo ejercicios cardiovasculares o de fuerza que impliquen una cierta cantidad de esfuerzo, que aumentará progresivamente.

Entrenamiento cardiovascular y de fuerza

Antes de empezar, visualiza los objetos en tu habitación, garaje o patio y verás que algunos de ellos pueden darte la firmeza necesaria para entrenar en casa. En este sentido, podemos tener una silla fuerte y estable, un banco, un piso acolchado o césped. Una barra o algún objeto pesado y firme también encajará.

Mira también:   Consejos para hacer una pretemporada

Podrías empezar con ese entrenamiento:

Flexiones de brazos

Es una de las cosas más importantes, porque genera fuerza en esa que se conoce como la parte superior. Esto significa que incluye brazos, hombros, pecho y espalda.

Para hacerlos, usted puede acostarse boca abajo y levantar el tronco con la fuerza de sus brazos. Además, mantenga las palmas de las manos bien apoyadas en el suelo y póngase de pie sobre los brazos y los dedos de los pies, que también deben estar apoyados.

Burpees

Aunque este ejercicio requiere un esfuerzo coordinado , es muy dinámico. Permanecerá en la misma posición en la que se dobló. Así que le das un pequeño empujón a la postura en cuclillas, agarras las piernas y saltas inmediatamente, extendiendo los brazos hacia arriba.

Luego se vuelve a la posición en cuclillas y desde allí se estiran las piernas hasta la posición de flexión y se repite el ciclo.

Puente glúteo

En este caso, párese de espaldas sin estirar las piernas y apoye los pies firmemente en el suelo, pero su cintura permanecerá cerca del nivel del suelo. Luego levante el torso lenta y repetidamente. Este ejercicio activa los músculos isquiosurales .

Hacer un esfuerzo consciente mientras entrena en casa

En primer lugar, recuerde que para continuar los ejercicios o para mantener la rutina, debe programar su horario. Probablemente tendrá que hacer algunos ajustes en su estilo de vida y establecer prioridades , pero el esfuerzo vale la pena.

Además, el entrenamiento en casa no tiene por qué ser aburrido; si añades una serie de elementos para disfrutar y aprender, te sentirás más motivado. Por ejemplo, puede incluir vídeos, canciones e incluso baile.

Mira también:   Entrenamiento funcional: ¿qué es y cuáles son sus beneficios?

Así, el ejercicio le ayudará a llevar una vida más activa y a mejorar su energía para las situaciones cotidianas. No habrá lugar para excusas. Así que, empiece ahora a entrenar en casa.

La aplicación para aprender calistenia: Estamos elaborando Calistenia es una modalidad de fitness que te permite entrenar con tu peso corporal, y hay una aplicación para aprender calistenia que puedes usar hoy mismo. Leer más «

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