¿Cómo entrenar en casa? 5 opciones para hacer ejercicio sin ir al gimnasio

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Aunque en una academia tenemos la ayuda de un entrenador y las máquinas necesarias para entrenar, a veces no tenemos el tiempo o el presupuesto para ir a una. Pero estas no son excusas para no hacer ejercicio! A continuación, te enseñaremos cómo entrenar en casa.

¿Cómo entrenar en casa?

Tal vez no te guste la idea de ir al gimnasio porque está lejos de casa, es caro o no te gusta ver a otras personas entrenando. Es posible que no se sienta cómodo o que su horario esté demasiado ocupado.

No importa qué razón(es) tengas, la verdad es que puedes aprender a entrenar en casa. Sí, eso es exactamente lo que estás leyendo. Sólo se necesita compromiso, dedicación y, sobre todo, disciplina. Algunos ejercicios básicos para empezar:

1. Cuerda para saltar

Se necesita un poco de espacio para no romper todo con la cuerda, pero el material es muy barato. Incluso puedes usar cualquier cuerda que tengas en casa. Lo creas o no, este ejercicio es uno de los más completos que existe.

Saltar la cuerda te hará sudar, mejorar tu respiración, quemar calorías, fortalecer tu corazón y al mismo tiempo divertirte. Puedes empezar a saltar lentamente y luego complicar un poco las cosas: con una pierna, al ritmo de la música, llevando las rodillas al pecho, etc.

2. Abs

Aunque no son de tu agrado (al menos para muchos de nosotros), debes saber que los abdominales son un muy buen ejercicio, porque trabajan muchas áreas del cuerpo. Además del vientre, permiten tonificar las piernas, los brazos e incluso la espalda. Todo depende de los ejercicios y de las repeticiones que hagas.

Mira también:   ¿Cómo podemos reducir la flacidez de nuestro cuerpo?

Acuéstese en el suelo o en una alfombra (también puede ser una toalla). Dobla las rodillas y pon las manos detrás de la cabeza. Levante el tronco y retire la parte trasera del piso. Haga el esfuerzo con el abdomen y no con el cuello.

Cuando domine la técnica básica, hágalo un poco difícil: levante las piernas y déjelas en espera. Repita el movimiento del tronco.

También puedes hacer la famosa’bicicleta’ flexionando y estirando las piernas alternativamente y tocando con el codo opuesto. Por ejemplo: la pierna derecha estirada, la pierna izquierda flexionada, el tronco gira hacia la izquierda.

3. Burpees

¿Quieres un ejercicio que trabaje todos los músculos? Entonces, aprender a hacer este ejercicio de ajuste cruzado es esencial cuando se aprende a entrenar en casa. Son realmente completos y requieren cierto esfuerzo, pero sus efectos son impresionantes.

Para empezar, levántese y separe ligeramente las piernas. Baje el tronco y doble las rodillas. Descanse las palmas de las manos en el suelo y estire las piernas. Dobla los brazos, retrae las piernas y levántate. Esto es una repetición. ¡Adelante y haz por lo menos 10!

4. Yoga

Cada vez más personas disfrutan de los beneficios del Yoga para su salud. Y no hay necesidad de ir a una clase o practicarla fuera de casa. También puedes hacer diferentes posturas en tu habitación o, mucho mejor, al aire libre en el jardín o en el balcón.

Aunque dicen que se necesita uno de estos colchones «especiales» para hacer Yoga, la verdad es que una sábana o una toalla es suficiente. Busca diferentes videos para guiarte a través de las posturas y disfruta de un ejercicio maravilloso.

Mira también:   Curiosidades que le ocurren a tu cuerpo cuando haces ejercicio

5. Sentadillas

Trabajan los cuádriceps, pero también mejoran la postura y permiten quemar grasa. Todo depende de la energía que pongamos en este famoso ejercicio.

Para empezar, te recomendamos que hagas la postura en cuclillas básica, pero luego puedes seguir añadiendo otras variantes, como extender más piernas (zumo en cuclillas), apoyar la espalda contra la pared (isométrica), usar mancuernas en ambas manos (con pesas), etc…

Ahora que sabes cómo entrenar en casa, debes estar pensando porque nunca has entrenado antes. Es posible hacer ejercicio sin gastar dinero, cuando tienes unos minutos libres y no necesitas ir a ninguna parte. Tan bueno como puede ser!

GAP en casa: los 5 mejores ejercicios GAP se utiliza para fortalecer los glúteos, los músculos abdominales y las piernas. Además, puede hacer ejercicios de GAP en casa. Leer más «

790 comentarios en “¿Cómo entrenar en casa? 5 opciones para hacer ejercicio sin ir al gimnasio”

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  216. An impressive share! I’ve just forwarded this onto a colleague who has been doing a little research on this. And he actually bought me dinner due to the fact that I discovered it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanx for spending some time to talk about this issue here on your web site.

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  219. Having read this I believed it was rather enlightening. I appreciate you taking the time and energy to put this article together. I once again find myself personally spending a significant amount of time both reading and posting comments. But so what, it was still worthwhile!

  220. I’m impressed, I have to admit. Rarely do I encounter a blog that’s equally educative and interesting, and without a doubt, you have hit the nail on the head. The issue is something not enough people are speaking intelligently about. I’m very happy that I stumbled across this during my hunt for something concerning this.

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  224. Aw, this was an extremely nice post. Spending some time and actual effort to generate a top notch article… but what can I say… I hesitate a whole lot and never manage to get anything done.

  225. I have to thank you for the efforts you’ve put in writing this blog. I really hope to see the same high-grade content from you in the future as well. In fact, your creative writing abilities has motivated me to get my own, personal site now 😉

  226. Howdy! I could have sworn I’ve visited this website before but after browsing through some of the posts I realized it’s new to me. Nonetheless, I’m certainly pleased I found it and I’ll be bookmarking it and checking back regularly!

  227. You’re so interesting! I do not believe I have read something like that before. So nice to find another person with original thoughts on this subject matter. Really.. thanks for starting this up. This site is something that is required on the web, someone with some originality!

  228. I would like to thank you for the efforts you’ve put in writing this blog. I am hoping to see the same high-grade blog posts by you in the future as well. In truth, your creative writing abilities has encouraged me to get my own, personal site now 😉

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  237. After I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I recieve four emails with the exact same comment. Perhaps there is a means you are able to remove me from that service? Thank you!

  238. I’m amazed, I have to admit. Rarely do I come across a blog that’s equally educative and engaging, and let me tell you, you have hit the nail on the head. The issue is something too few people are speaking intelligently about. Now i’m very happy that I came across this during my hunt for something relating to this.

  239. Hi there, I believe your site might be having web browser compatibility problems. When I look at your website in Safari, it looks fine however when opening in Internet Explorer, it’s got some overlapping issues. I just wanted to give you a quick heads up! Besides that, excellent site!

  240. Good day! I could have sworn I’ve visited this website before but after browsing through some of the articles I realized it’s new to me. Regardless, I’m certainly pleased I found it and I’ll be book-marking it and checking back often!

  241. When I initially left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and now every time a comment is added I get 4 emails with the same comment. Is there an easy method you can remove me from that service? Appreciate it!

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