Cómo organizar una rutina de entrenamiento funcional

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Entre los diferentes estilos de formación que han surgido en los últimos años, tenemos el funcional. Esta es una disciplina que adapta sus ejercicios a las necesidades particulares de cada individuo. A continuación, le explicaremos cómo se organiza una rutina de entrenamiento funcional.

En primer lugar, el objetivo es mejorar la calidad de vida de la gente común, es decir, de todos aquellos que no se dedican al deporte profesional. Es por ello que el deporte busca aumentar la movilidad utilizando el propio peso corporal y combinando acciones que se realizan a diario.

Así, encontraremos ejercicios en los que tendremos que levantar objetos, saltar a cierta distancia o mover cosas pesadas. Estos son algunos ejercicios que podemos añadir a una rutina de entrenamiento funcional.

Organizar una rutina de entrenamiento funcional

En lugar de ejercitar músculos específicos a través de ejercicios fijos, esta disciplina exige movimiento a la demanda del cuerpo en su conjunto. Bajo este concepto, en una rutina de entrenamiento funcional básico normalmente encontramos los siguientes ejercicios.

1. Burpee

Para empezar, presentamos el ejercicio funcional por excelencia. Esto se debe a que no sólo moviliza y requiere el esfuerzo de grupos de músculos grandes a la vez, sino que también es una gran manera de hacer cardio.

¿Cómo hacerlo? Simple: empiece a pararse en una posición cómoda. Luego acuéstese en el suelo, arrojando las piernas hacia atrás y colocando las manos a la altura del pecho como soporte.

Mira también:   Consejos para aumentar rápidamente su masa muscular

Después de tocar el suelo con el pecho, levántese con el impulso de las manos y los pies , que con un movimiento explosivo deben acercarse lo más posible a la cadera. Si hace que este último paso caiga con las piernas abiertas, le será más fácil levantarse con estabilidad .

2. Estudio del terreno

Sin duda, este es un gran ejercicio para aprender a levantar cargas pesadas. Así que puedes hacerlo con un saco de arena, una pelota medicinal , una mancuerna o una barra, con o sin peso.

De todos modos, la idea es hacer el esfuerzo con las rodillas, no con la espalda. Para ello, coloque el objeto entre las piernas e inclínese para recogerlo doblando las rodillas, inflando el pecho y mirando hacia adelante. Luego extienda las piernas para volver a la posición inicial.

3. Ejercicios de Bosu

El Bosú, por otro lado, es un recurso básico para mejorar el equilibrio. Podemos usarlo de varias maneras. Una de ellas es sentarse en el lado plano, con la semiesfera como base. Una vez allí, estire los pies y extienda las manos hacia los lados; mantener el equilibrio requerirá mucho esfuerzo del abdomen.

Además, también puede ejercitar las piernas con el bosu; incluso puede hacerlo en ambos lados. El ejercicio es simplemente pararse y agarrarse a una o ambas piernas; además, también podemos hacer sentadillas, pequeños saltos y hundimientos, las posibilidades son muchas.

4. Barras

Para los principiantes puede tomar un tiempo hacer este ejercicio correctamente. Sin embargo, si se parte de una repetición al día con la técnica correcta, se puede avanzar poco a poco.

En general, las barras se utilizan para ejercitar los brazos y toda la parte superior. Vale la pena recordar que es posible empezar con la ayuda de un banco o caja para apoyarse en ellos y desde allí ejercitarse; además, también es posible tomar impulso con un pequeño salto.

Es importante que este ejercicio se adapte a las posibilidades de cada persona. Sin duda, sus beneficios son enormes y es el ejercicio con el propio peso corporal el que es más exigente.

5. Polichinelos

Ahora, volvemos a los ejercicios aeróbicos: los policinelas son uno de los primeros ejercicios que aprendimos en la escuela. Por lo tanto, son ideales para mejorar la resistencia aeróbica y muscular, principalmente porque activan gran parte de la musculatura del cuerpo.

6. Flexiones de brazos

Finalmente, para ejercitar los músculos pectorales, nada supera a los clásicos flexiones del brazo. Por eso la rutina de entrenamiento funcional suele incluir variantes con las rodillas apoyadas para los principiantes, con el apoyo total del pecho en el suelo y finalmente tocando la cabeza con las manos después de cada repetición.

Finalmente, podemos incluir algunos ejercicios más en esta lista. Por ejemplo, ejercicios como estos:

  • Tabla y abs canoa
  • Extensiones de columna
  • Acuclillamiento tradicional y jugo
  • Carreras y sprint
  • Escaladores

Como no tenemos la posibilidad de ir al bosque a trepar árboles, nadar a través de ríos y escalar montañas -o al menos no todos los días- el entrenamiento funcional aparece como la alternativa más viable.

Es una forma natural, altamente efectiva y práctica de mejorar su rendimiento y estado físico.

¿Cuáles son los beneficios del HIIT – Entrenamiento a Intervalo de Alta Intensidad? El auge y la popularidad que actualmente impregna todo lo relacionado con el mundo del fitness no ha dejado fuera a los HIIT. Conozca los beneficios de HIIT! Leer más

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